Coping Tips


Tips for Coping Before,

During or After a Disaster.

 

If you or someone you care about feels emotional distress before (for example, during a forecast for severe weather or if there are 'terror alerts' issued), during or after (whether immediately after, days, weeks, months or even years) a natural or human-caused disaster- you are not alone.
For yourself or loved ones, practice the healthy coping that you have relied on in the past to get you through tough times or try the following tips:

1. Take care of yourself

Try to eat healthy, avoid using alcohol and drugs, and get some exercise when you can- even a walk around the block can make a difference.

2. Reach out to friends and family

Talk to someone you trust about how you are doing.

3. Talk to your children

They may feel scared, angry, sad, worried, and confused. Let them know it's okay to talk about what's on their mind. Limit their watching of TV news reports about the disaster. Help children and teens maintain normal routines to the extent possible.

4. Get enough "good" sleep

Some people have trouble falling asleep after a disaster, others keep waking up during the night.
If you have trouble sleeping: 
  • Only go to bed when you are ready to sleep
  • Don't watch TV or use your cell phone or laptop computer while you're in bed
  • Avoid eating (especially sugar) or drinking caffeine or alcohol at least one hour before going to bed
  • If you wake up and can't fall back to sleep, try writing in a journal or on a sheet of paper what's on your mind.

5. Take care of pets or get outside into nature when it's safe

Nature and animals can help us to feel better when we are down. See if you can volunteer at a local animal shelter- they may need help after a disaster. Once it's safe to return to public parks or natural areas, find a quiet spot to sit in or go for a hike.

6. Know when to ask for help

Signs of stress can be normal, short-term reactions to any of life's unexpected events - not only after surviving disaster, but also after a death in the family, the loss of a job, or a breakup.
It's important to pay attention to what's going on with you or with someone you care about, because what may seem like "everyday stress" can actually be:
  • Depression (including having thoughts of suicide)
  • Anxiety
  • Alcohol or Drug Abuse.
If you find that 'nothing seems to work' or that your daily routines are increasingly hard to accomplish (like taking care of kids, concentrating at school or work, etc.) OR if you are or think you or a loved one may be depressed, suffer from anxiety or abusing drugs or alcohol- reach out for help & call (1-800-985-5990) or SMS (text 'TalkWithUs' to 66746) the Disaster Distress Helpline 24/7 for crisis counseling and support.

 

Additional Resources: Coping

American Red Cross
Taking Care of Your Emotional Health After a Disaster (English) and (Spanish)

Centers for Disease Control (CDC)
Coping With a Traumatic Event
http://www.bt.cdc.gov/masscasualties/copingpub.asp
 
Federal Emergency Management Agency (FEMA)
Coping With Disaster
http://www.ready.gov/coping-with-disaster

National Child Traumatic Stress Network (NCTSN)
Trinka and Sam: the Rainy Windy Day  (English) and (Spanish) 
- Children's story about coping with stress during a hurricane
Substance Abuse and Mental Health Services Administration (SAMHSA)
Tips for Talking With and Helping Children and Youth Cope After a Traumatic Event:
A Guide for Parents, Caregivers and Teachers (.pdf)  
After a Disaster: Self-Care Tips for Dealing with Stress (.pdf)

U.S. Department of Veterans Affairs National Center for Post-Traumatic Stress Disorder (PTSD)
Survivors of Disaster and Violence
http://www.ptsd.va.gov/public/pages/survivors-disasters-violence.asp
- Warning signs & information on psychological concerns after experiencing disaster and violence




 



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