Tips for Recovering from a Natural Disaster

A natural disaster of any type can have a negative impact on your physical and emotional well-being. However if you take steps to recovery healing can occur more quickly. For tips on recovering from a natural disaster, I have interviewed psychotherapist Carrie Christiansen, LPC.

Tell me a little bit about yourself.
"I am a licensed therapist practicing at Willow Creek Counseling Center in Lenexa, Kansas, a suburb of Kansas City. I provide psychotherapy services to individuals, couples, and families with a variety of needs. I am most passionate about working with women suffering from depression, anxiety, and low self-esteem.

Recently my hometown of Joplin, Missouri was hit by a major EF5 rated tornado, which was the deadliest U.S. tornado in several decades. After witnessing first-hand the devastation this natural disaster has caused, I have an increased interest in helping those who have suffered from this type of tragedy and loss."

What type of impact can a natural disaster have on someone's overall life?
"There are so many different ways that one might be impacted by a natural disaster. One of the most common impacts is suffering trauma or developing Posttraumatic Stress Disorder (PTSD). Someone who is suffering from PTSD typically reexperiences the traumatic event in one-way or another. They may reexperience it by having recurrent and distressing recollections including images or thoughts, frequent nightmares, or physiological reaction similar to that which they experienced during the event (i.e. increased heart rate, panic feeling, shortness of breath). It is common for people suffering from trauma or PTSD to avoid places, activities, or people that remind them of the traumatic event. It may be difficult for them to sleep or concentrate; they may have increased irritability or feelings of anger, hypervigilance towards safety or weather, and an exaggerated startle response. It's important to note that children also suffer and reexperience trauma from a natural disaster, they may reenact their experience through play or nightmares, have increased aggression or acting out behaviors, separation anxiety, and regressive symptoms such as bedwetting, thumb sucking, and greater dependence on parent or caregiver.

Some people will experience feelings of helplessness, sadness, or depression. The aftermath of a natural disaster frequently leaves people overwhelmed with many different feelings.

For those who have lost a loved one they will have suffered loss and need to grieve. In some cases the grieving process can be more difficult and complicated than had the deceased person died naturally. The uncertainty or delay in finding or determining the fate of a beloved relative or friend can be extremely stressful and increase the intensity of the loss and grieving process.

For the person who did not personally lose anyone close to him or her or have damage to their property they can also suffer after a natural disaster. They may have a sense of loss of control or safety (their life and community can change in a few short moments and there is nothing they could do to change it or make it go back to the way it was). They may suffer 'survivors guilt,' asking questions such as, 'how come my life and house were spared but my neighbor was not.' Other common issues that may arise is a heightened sensitivity to bad weather, certain reminders or triggers that remind them of the tragic event, such as alarms or sirens."

What are some tips for recovering from a natural disaster?
"Initially after a natural disaster it is common to be in shock and disbelief. Feeling numb for a while is natural. At first you may not be able to identify or express how you feel and that is okay.

To begin recovering from this type of trauma it is important to feel a sense of safety and have support from others. Being around others and not isolating yourself is essential. It can be helpful to remind yourself that you are safe, right now, in this moment.

Some people find it very therapeutic and healing to tell their story, this can be shared with a fellow survivor, a relative or friend, or counselor. If you have lost a loved one or pet it may be helpful to reminisce and share stories and memories with others. There is something about sharing your personal experience with others that allows your brain to reorganize, focus, and begin to heal.

It's important to allow yourself to acknowledge whatever you are feeling without judging it. You may start crying and not understand why you are crying. Give yourself permission to express feelings you may never have expressed before. You are not weak; you are healing from a trauma.

Try to take breaks from stressful reminders of the disaster such as watching the news or looking at photos of the destruction. Instead watch a favorite TV show or participate in a hobby you enjoy.

Take time for a little normalcy. After a disaster, the structure in your life gets rearranged. Try to do some things that you use to do such as, reading your child a story before bedtime, setting regular times to go to bed and rise in the morning, drinking your morning cup of coffee, making time to call or meet up with a friend, organizing a pick-up basketball game, etc.

Practice good self-care such as exercising, eating healthy food, and pampering yourself (fix your favorite meal, take a warm bath or shower, paint your fingernails, listen to your favorite music).

Again, having a sense of safety and control is essential in the recovery process. If you are able to make small decisions for yourself (i.e. what you will wear for the day) this will help to build some sense of control in your life. On a larger scale, if you are able engage in planning safety procedures or rebuilding activities within your community you will gain a greater sense of empowerment and community through helping others.

Children have some of the same responses adults have to experiencing natural disasters. It is most important for the child to be reassured that they will be all right. They need to be able to express how they feel and feel safe and supported while doing so. Adults need to normalize the child's feelings and reactions and help teach them effective coping techniques. Providing a safe and stable environment is helpful as well as trying to return to normal activities and routines, to the extent possible. To read more on how to help children recover from a natural disaster please visit my blog at carriechristiansen.com."

What type of professional help is available for someone that is having a difficult time recovering from a natural disaster?
"Short-term, crisis counseling is available immediately following a natural disaster. The American Red Cross provides mental health assistance as well as FEMA in presidentially declared major disaster areas. Local churches, faith-based facilities and other community programs may also provide these services free of charge.

For more long-term recovery you can reach out to your local community mental health center or independently practicing therapists. Some people find it helpful to get a personal referral from a trusted friend or doctor. Others seek assistance through their health insurance or Employee Assistance Program.

Seeking help from a professional during this time of recovery doesn't mean that you have a mental illness. You may just need additional support from someone until you are feeling more like your old-self again. Therapy can help you feel supported, teach you coping techniques, and help you heal from the trauma you have experienced."

Thank you Carrie for doing the interview on tips from recovering from a natural disaster. For more information on Carrie Christiansen or her work you can check out her website on carriechristiansen.com.

Recommended Readings:
How to Overcome Post Traumatic Stress Disorder

How Prolonged Exposure Therapy Can Help PTSD

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