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Coping with Disasters
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Mental Health Behavior

Coping with Disasters

It is normal to experience a range of intense emotional and physical reactions following a disaster, but professional support is available if these feelings become overwhelming.

Overview

No matter how well you have prepared, you might feel dazed or numb after going through a disaster. You may also feel sad, helpless, or anxious. In spite of the tragedy, you might just feel happy to be alive.

Common Reactions

It is not unusual to have bad memories or dreams. You may avoid places or people that remind you of the disaster. You might have trouble sleeping, eating, or paying attention. Many people have short tempers and get angry easily. These are all normal reactions to stress.

When to Seek Help

Sometimes the stress can be too much to handle alone. Some people have long-term problems after a disaster, including:

  • Post-traumatic stress disorder
  • Depression
  • Self-blame
  • Suicidal thoughts
  • Alcohol or drug misuse

If your emotional reactions are getting in the way of your relationships, work, or other important activities, talk to a counselor or your health care provider. Treatments are available.

Frequently Asked Questions

fter a disaster, focus on grounding yourself by breathing slowly, noticing your surroundings, and engaging in a simple physical activity like walking or stretching. Reach out to a trusted friend, family member, or community support group to share what happened. Keep a daily routine—eat regular meals, sleep at consistent times, and set small, achievable goals to regain a sense of normalcy. If you feel overwhelmed, consider contacting a crisis helpline or local emergency services for immediate help.
Seek counseling if you notice symptoms that persist beyond a few weeks, such as intense anxiety, intrusive memories, difficulty sleeping or eating, or if your mood interferes with daily responsibilities like work or relationships. Persistent feelings of guilt, hopelessness, or thoughts of self-harm also warrant prompt professional evaluation. A licensed therapist or psychiatrist can offer tailored strategies and, if needed, medication.
Offer a non‑judgmental listening ear and encourage them to express their feelings. Suggest establishing a routine, engaging in light exercise, and practicing relaxation techniques such as deep breathing or progressive muscle relaxation. Gently encourage them to seek professional help if symptoms persist or worsen, and consider attending a support group together to reduce isolation.
Use sleep hygiene practices: keep a dark, cool bedroom, avoid screens before bed, and establish a calming pre‑sleep routine. If nightmares recur, try a technique called “imagery rehearsal therapy”: rewrite the nightmare into a more positive ending and rehearse it mentally before sleep. Cognitive‑behavioral strategies, such as journaling or exposure exercises, can also reduce the frequency and intensity of intrusive memories.===
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

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