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If your community has been hit by a natural disaster, you’re
probably trying to make sense of what happened and deal with the stress
of the situation. These events create a tremendous
amount of stress and anxiety for those directly and indirectly affected.
In the days and weeks following the disaster, you may begin to have
some of these common reactions:
Common Reactions
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Coping
with Disaster resources
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- Disbelief and shock
- Fear and anxiety about the future
- Disorientation; difficulty
making decisions or concentrating
- Apathy and emotional numbing
- Nightmares and reoccurring thoughts
about the event
- Irritability and anger
- Sadness and depression
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- Feeling powerless
- Changes in eating patterns; loss of appetite
or overeating
- Crying for “no apparent reason”
- Headaches, back pains
and stomach problems
- Difficulty sleeping or falling asleep
- Increased use of alcohol
and drugs
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Tips for Coping
It is ‘normal’ to have difficulty managing your feelings after
major traumatic events. However, if you don’t deal with the stress,
it can be harmful to your mental and physical health. Here are some tips
for coping in these difficult times:
- Talk about it. By talking with others about the event, you
can relieve stress and realize that others share your feelings.
- Spend
time with friends and family. They can help you through this tough
time. If your family lives outside the area, stay in touch by phone.
If you have any children, encourage them to share their concerns and feelings
about the disaster with you.
- Take care of yourself. Get plenty
of rest and exercise, and eat properly. If you smoke or drink coffee,
try to limit your intake, since nicotine
and caffeine can also add to your stress.
- Limit exposure to images of the
disaster. Watching or reading news about the event over and over
again will only increase your stress.
- Find time for activities you
enjoy. Read a book, go for a walk, catch a movie or do something
else you find enjoyable. These healthy
activities can help you get your mind off the disaster and keep the stress
in check.
- Take one thing at a time. For people under stress, an ordinary
workload can sometimes seem unbearable. Pick one urgent task and
work on it. Once you accomplish that task, choose the next one. “Checking
off” tasks
will give you a sense of accomplishment and make things
feel less overwhelming.
- Do something positive. Give blood, prepare “care
packages” for
people who have lost relatives or their homes or jobs,
or volunteer in a rebuilding effort. Helping other people can give you a sense
of purpose
in a situation that feels ‘out of your control.’
- Avoid
drugs and excessive drinking. Drugs and alcohol may temporarily
seem to remove stress, but in the long run they generally
create additional problems that compound the stress you were already feeling.
- Ask
for help when you need it. If your feelings do not go away or are
so intense that they interfere with your ability to function
in daily life, talk with a trusted relative, friend, doctor or spiritual advisor
about
getting help. Make an appointment with a mental health
professional to discuss how well you are coping with the recent events. You
could also join a support
group. Don’t try to cope alone. Asking for help is
not a sign of weakness.
The National Mental Health Association has several resources available
to help you and others cope with tragic events, loss and other topics.
To obtain this information, go to www.nmha.org/reassurance/ or
call our toll-free line 800-969-NMHA (6642).
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