self-care amid crisis
by Heather J. Chase, m.A., L.M.F.T | Director People + Culture
When wildfires threaten—or even worse, ravage—homes and communities, the mental health effects can be enormous. Like other natural disasters (floods, hurricanes, earthquakes), wildfires can negatively affect the psychological and physical well-being of victims and their families. The impacts can be delayed and can persist for several years or longer.
During such an immense crisis, knowing the symptoms of trauma and self-care methods will help you think clearly and protect yourself and your family from further mental hardship.
+What are the symptoms of trauma?
Fear, sadness, anger, worry, numbness, fearfulness, anger, frustration
Re-experiencing the trauma (intrusive memories, flashbacks, nightmares)
Difficulty sleeping, moodiness, a cynical view of the world
Feelings of uneasiness in situations that stimulate memories of the trauma
Emotional numbing—feeling preoccupied, distracted, not entirely present
Difficulty making decisions or concentrating
Worsening chronic health issues; increased use of alcohol, tobacco, other drugs
Physical symptoms—headaches, body pain, stomach problems, loss of appetite, skin rashes
Avoiding others or activities previously enjoyed
Hypervigilance—feelings of being on edge, watchfulness, irritability, startling at loud noises, rage, insomnia
+How do I take care of myself?
- Take one day at a time—give yourself time to adjust
- Let yourself cry
- Structure your time and develop a simple routine
- Take care of your body
—Eat a well-balanced diet and drink plenty of water
—Walk or do yoga to help your body process the trauma
—Reduce caffeine and avoid alcohol and drugs - Talk to others, especially those who've had similar experiences
- Take breaks
—Set a timer to remind yourself to stop several times a day
—Breathe, walk, nap—whatever recharges your battery - Connect with others
—Share your feelings
—Rely on your support system - Learn and practice controlled breathing to reduce the physical symptoms of anxiety
—Use an app such as Headspace, Calm, Aura
—Practice 4-7-8 breathing: First, let your lips part. Make a whooshing sound, exhaling completely through your mouth. Next, close your lips, inhaling silently through your nose as you count to four in your head. Then, for seven seconds, hold your breath. Make another whooshing exhale from your mouth for eight seconds - Limit exposure to media and social media coverage of the event
- Give and receive physical touch
Touch promotes neurophysiological responses in our brains that release specific chemicals and neurotransmitters that lead to a reduction of stress - Don’t keep all your feelings, thoughts, and worries in your head and body
—Write down what you are experiencing
—Make lists - Remember, you've survived past challenges
Draw upon the coping skills and inner strengths you've used before - ASK FOR HELP
—Talk to a counselor, doctor, clergy member
—Use SAMHSA’s Disaster Helpline, which provides 24/7, 365-day-a-year crisis counseling and support to people experiencing emotional distress related to natural or human-caused disasters—CALL 1-800-985-5990 or TEXT TalkWithUs for English or Hablanos for Spanish to 66746
+Keys to coping in a nutshell
Pay attention to how you’re feeling
Honor your feelings and their vicissitudes
Find healthy, effective ways of moving forward, one step at a time
Keep in mind that every individual copes differently; there's no right way
Take it easy on yourself
Remember you’re not alone
Stay connected with loved ones
Seek help when needed
References
Laugharne, Jonathan; Van de Watt, Gill; Janca, Aleksandar After the fire: the mental health consequences of fire disasters, Current Opinion in Psychiatry: January 2011 – Volume 24 – Issue 1 – p 72-77 doi: 10.1097/YCO.0b013e32833f5e4e
Gotter, Ana. “4-7-8 Breathing: How It Works, How to Do It, and More.” Healthline. Healthline Media, April 20, 2018.
“Disaster Distress Helpline.” SAMHSA. Accessed September 10, 2020.