How to Cope With Stress After a Disaster

In a changing world, disasters affect the lives of more and more people. The effects of terrorist acts reverberate around the world and for years after the events have taken place. Meanwhile, natural disasters continue to bring our day-to-day lives to a halt. Stress is a normal reaction to these events.

How do we understand our emotional reactions? When should we seek help? Here are tips and suggestions for coping with stress after a disaster.
What to Remember After a Disaster

* Everyone who sees or experiences a disaster is touched by it in some way.

* During and after a disaster, it is normal to experience anxiety about the safety of you and your loved ones.

* When a disaster or other unusual event takes place, it is normal to feel a variety of emotions, including grief, anger, and sadness.

* Also, you may feel these motions more strongly than in other situations.

* To recover from the stress of a disaster, it is important to acknowledge the emotions you are experiencing.

* It also is important to remember your strengths and abilities. Focus on what you can do, rather than on situations you cannot control.

* Not only is it OK to accept help from community and government programs, it is healthy to do so.

* Everyone copes differently, and everyone has different needs. Don't be afraid to seek help for your particular needs, and be ready to accept and understand the needs of those around you.

* If people are the cause of the disaster, such as with terrorism, it is normal to feel anger and to want to strike back. However, hateful language and actions often do not lead to healing.

Signs That You Might Need Help
How do you know when you or a loved one requires help? The following symptoms may indicate a deeper stress or more serious reaction than what is considered "normal" stress. These types of reactions may interfere with the person's day-to-day functioning and could continue indefinitely without outside assistance.

* Difficulties with any or all of the following:
o Communication
o Sleeping
o Maintaining balance
o Work performance
o Concentration and/or attention span

* Physical symptoms:
o Headaches
o Stomach problems
o Tunnel vision
o Muffled hearing
o Colds or flu-like symptoms
o Disorientation or confustion

* Emotion problems:
o Frustrated easily
o Increased use of drugs and/or alcohol
o Reluctance to leave home
o Depression or sadness
o Feelings of hopelessness
o Mood swings
o Crying easily
o Overwhelming guilt and self-doubt
o Fear of crowds, strangers, or being alone

How to Manage Stress After a Disaster
Whether you are coping with stress on your own or receiving help from a professional, these tips will enhance the coping process. Support and lifestyle are important components of strong mental health.

* Talk with someone about your feelings. It may be difficult, but talking may alleviate your feelings quite a bit. If those feelings are not alleviated by talking with friends and family, it may be helpful to talk to a therapist or other professional.

* You are not responsible for the disaster. If you are unable to help others during or after the disaster, it is not your fault. Remember: focus on what you can control rather that what you cannot.

* Try to resume your normal routines as soon as possible. Routines help both physical and emotional healing. New routines you may want to add (if you haven't already done so) include healthy eating, rest, exercise, and relaxation.

* Try limit demanding responsibilities at this time. Focus on your normal daily routines and add bigger tasks as you feel able.

* Don't go it alone. Spend time with family and friends. If no one is close by, call them -- they want to help. If family and friends are not available, seek a local support group, through your local health or mental health department. Your church is another place to seek help.

* Memorials and other rituals are one way to express and let go of your feelings. Participate in these if you feel they are helping you.

* Establish an emergency plan. It will make you feel stronger to know that you have some control over any future emergencies. Once your family is prepared, involve yourself in community preparation.

* When to Seek Help: When your symptoms continue to affect your daily life and your ability to cope, it may be time to seek professional assistance. In other words, yes, you may feel differently for a while, but if you are unable to go to work or school; unable to participate in social events; or even unable to establish your normal routines, then don't hesitate to reach out for help.

Reference:
Center for Mental Health Services, National Mental Health Information Center, Substance Abuse and Mental Health Services Administration, United States Department of Health and Human Services.