Natural disasters like hurricanes can upend lives, leaving destruction in their wake.
Recently, Hurricane Helene brought unprecedented rainfall and devastation to Western North Carolina and Eastern Tennessee.
The aftermath of such events isn’t just about rebuilding homes and roads—it's about taking care of your mental health too.
Supporting First Responders in Western NC
In the wake of Hurricane Helene, I traveled with a team of therapists to Western North Carolina to provide on-the-ground mental health care to first responders.
Through Responders Support Services, Inc., we worked closely with 911 dispatchers, EMTs, and Asheville’s Public Works and sanitation workers, offering crucial mental health support.
As a part of this effort, we collaborated with local fire, police, and sheriff’s departments, bringing in a team of licensed therapists to help those who had been working around the clock.
But it’s not just first responders who feel the mental toll. Whether you were directly impacted or are feeling the weight of the disaster from afar, it’s important to recognize the effects a natural disaster can have on your mental health—and what you can do to take care of yourself.
Mental Health Challenges After a Disaster like Hurricane Helene
Disasters like hurricanes create immense physical damage, but they also leave emotional and mental scars. For many people, these scars are harder to see, but they’re no less real.
Here are some of the most common mental health challenges people face after experiencing or responding to natural disasters:
PTSD (Post-Traumatic Stress Disorder): First responders and survivors may struggle with flashbacks, intrusive thoughts, or nightmares. They might avoid places, activities, or people that remind them of the disaster, and experience intense distress over reminders of the event.
Anxiety: The unpredictability of natural disasters can lead to heightened levels of anxiety. Whether it’s a fear of future disasters or the constant worry about how to recover, anxiety can overwhelm your mind and body.
Depression: The sense of loss—whether it’s losing a home, a loved one, or a sense of security—can lead to feelings of deep sadness and hopelessness. Depression often sneaks in after the initial shock wears off and the long process of recovery begins.
Burnout: For first responders, working day and night to help others during a crisis can lead to burnout—a state of emotional, physical, and mental exhaustion. This can leave them feeling detached or cynical about their work and less effective overall.
Secondary Traumatic Stress: First responders and even the general public can experience stress just from hearing about the traumatic experiences of others. This is particularly common in disaster recovery settings, where stories of loss and suffering are ever-present.
We know that many people consciously or unknowingly avoid counseling and therapy in a lot of different ways. But there are so many ways to help people cope through difficult times.
Coping Strategies to Recover from Natural Disasters
In the aftermath of a disaster, the road to recovery isn’t just physical; it’s mental too. Knowing how to care for your emotional health is key to healing. Here are some coping strategies that can help you or someone you love:
Grounding Exercises: When anxiety or PTSD symptoms flare up, grounding exercises can help bring you back to the present. Try focusing on your five senses: notice the colors you see, the sounds you hear, or the feel of an object in your hand. This can help reduce feelings of overwhelm.
Deep Breathing and Mindfulness: Simple breathing exercises can activate your body’s relaxation response. Try breathing in for four seconds, holding for four, and then exhaling for four. Repeat this for a few minutes to calm your nerves and help your body feel centered.
Social Support Networks: You don’t have to go through this alone. Reach out to friends, family, or support groups. Sharing your feelings and experiences with people who care about you can be a powerful form of healing.
Stay Active: Even gentle physical activity like walking or stretching can boost your mood. Exercise releases endorphins, your body’s natural feel-good chemicals, which help fight anxiety and depression.
Talk to a Professional: Therapy can provide you with the tools you need to navigate the complicated emotions that come with disaster recovery. Speaking with a trained therapist can help you process the trauma and develop long-term strategies to protect your mental health.
Supporting First Responders in Time of Crisis
First responders face unique challenges during and after disasters. They are often the first on the scene, working tirelessly in dangerous and emotional environments. If you’re a first responder, or know someone who is, here are some ways to help maintain mental health:
Peer Support: Talk to colleagues who understand what you’ve been through. Peer support programs can offer a safe space to share experiences and emotions with others who have been in similar situations.
Debriefing: Participate in debriefing sessions after responding to a disaster. These sessions allow you to reflect on what happened, discuss difficult emotions, and receive support from peers and professionals.
Stress Management Training: Ongoing stress management training can provide you with the tools to manage the pressure of responding to disasters. This could include mindfulness, relaxation techniques, and learning how to spot the signs of burnout early.
Ongoing Support for Long-Term Recovery
The mental health effects of a disaster don’t disappear once the storm passes. It’s important to remember that recovery can take time, and feelings of stress, anxiety, and depression can persist.
If you notice that these feelings are interfering with your daily life, work, or relationships, it might be time to seek professional help.
Therapy offers long-term support and can help you process trauma, rebuild resilience, and find ways to move forward. Even after the immediate crisis has passed, ongoing care can provide a path to healing.
Managing the Collective Stress of Witnessing a Disaster
Even if you weren’t directly impacted by the storm, you might feel the weight of the disaster through news coverage and social media. Seeing constant updates and stories of loss can cause a kind of “secondary stress.” Here are some ways to protect your mental health if you’re feeling overwhelmed:
Limit Media Exposure: It’s important to stay informed, but constant exposure to distressing news can worsen anxiety. Set limits on how much time you spend watching or reading disaster coverage.
Stay Connected: Social connections are a key part of maintaining mental health. Call or meet up with friends and family to talk, share feelings, and support each other.
Practice Self-Care: Sometimes, the best thing you can do is step away for a while. Engage in activities that bring you joy, whether that’s reading, listening to music, or going for a walk.
You Don’t Have to Do This Alone
If you’ve experienced trauma from Hurricane Helene or any other natural disaster, remember that help is available. At Morrisville Counseling and Consulting, we’re here to support you through every step of your recovery. Whether you’re dealing with PTSD, anxiety, or just need someone to talk to, our licensed therapists are ready to help.
We offer free 15-minute consultations to discuss your needs and how we can help you get through this difficult time. Contact us today to get started on the road to recovery.
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