Natural disasters, such as an earthquake, flood, etc., have devastating effects on the lives of the people and communities that suffer from them. The word itself says it all; a natural disaster involves destruction, which not only destroys homes and vehicles, but can also cause loss of human lives, migrations, and a deep rupture in people’s social and emotional structures. In the face of such disasters, trauma is an inevitable psychological response and its impact not only affects the survivors directly involved in the disaster, but also those who play a role in providing support and assistance. In these times of emergency, one of the most powerful resources we have is the ability to care for ourselves, not only if we are direct victims of a tragedy but also when offering help.
A person who experiences such a dramatic event may experience a variety of emotional and psychological reactions, ranging from extreme fear, anxiety, and despair to feelings of helplessness and guilt. In these times, trauma can have both immediate and long-term effects, and it is essential to understand how psychological reactions manifest in these situations.
We must first consider the acute stress that occurs in response to the immediate threat. A natural disaster cannot only endanger our physical life, but can also drastically alter our perception of our sense of safety and control. Uncertainty, chaos, and visible destruction contribute to emotional overload that can trigger reactions of panic, shock, and in some cases even dissociative reactions. Some people may feel disconnected from reality, experience a sense of unreality, or think that the situation does not belong to them, which can be a form of psychological defence against extreme stress. Others may exhibit intense emotional responses: deep sadness, despair, anger, and frustration are typical reactions to the loss of material possessions, home, and in the worst cases, loved ones. The feeling of having lost everything you had, together with the uncertainty of the future, can generate feelings of existential emptiness and low mood. Other times, over the course of days, weeks, or even months, the effects of trauma can develop into more lasting psychological disorders, such as post-traumatic stress disorder (PTSD). People may constantly relive traumatic memories through flashbacks, nightmares, and intrusive thoughts. The emotions associated with these memories can be intense, as if the event were repeating itself in the present, severely impacting the sufferer’s quality of life.
For this reason, self-care is essential in any crisis situation, as it is the foundation that allows us to face the emotional, physical, and psychological challenges that arise during and after a disaster. In this context, self-care refers not only to addressing immediate physical needs (such as food, rest, and protection), but also emotional and psychological needs. When people face extreme situations and their consequences, it is necessary to implement self-care strategies that help them stay balanced, such as:
- Recognise and validate emotions: People who have experienced a traumatic event need a space to express their emotions, without being judged. Recognising what we feel, whether it is fear, sadness, anger or distress, is the first step in processing grief. Emotions are a natural response to a crisis and should not be repressed. Emotional validation of oneself and others is essential for recovery.
- Protect yourself from emotional overload: In the face of the suffering of others and immediate needs, it is easy to fall into the trap of emotional overload, which is when you feel deeply affected by the suffering of others. Therefore, it is essential to set clear boundaries regarding the time spent supporting others and the need to take breaks. Practicing self-care means knowing when and how to emotionally withdraw so as not to deplete psychological resources.
- Take care of your body and mind: Self-care in emergency situations also involves taking care of basic physical needs. Getting enough sleep, eating well and staying hydrated are simple but essential steps to maintaining physical well-being. Additionally, practicing relaxation techniques, such as deep breathing, meditation, or mindfulness, can be helpful in reducing anxiety levels and re-establishing contact with us in the midst of chaos.
- Seeking social support: We are not made to face suffering and adversity alone. Social support is one of the most protective factors against trauma. Talking to family, friends, colleagues, or mental health professionals helps to process emotions and find meaning in the midst of tragedy. Support networks, both formal and informal, play a crucial role in recovery.
- Making room for trust: Although it is difficult to see a way out when all seems lost, it is important to maintain trust, even in the darkest of circumstances. People who have experienced traumatic events can benefit from focusing on what they can control: their actions, their emotional responses, and their attitude toward the future. Recognising small successes, such as finding a safe place, caring for a loved one, or beginning a rebuilding process, constantly reminds us that human resilience is powerful.
While we care for ourselves, we must also be aware of the needs of those around us, especially if they are direct victims of the disaster. Those providing support must keep in mind that the healing process is not linear and that each person reacts differently to trauma.
It is essential to provide a safe and supportive environment for those affected. Listening carefully, validating their emotions and offering comfort are the best ways to show support. It is not about giving quick fixes or minimising pain, but about being present and accompanying the healing process at your own pace. In addition, facilitating access to professionals, such as psychologists or support staff, is essential to ensure that people receive the support they need to process their trauma. The psychological effects of traumatic events caused by natural disasters are deep and complex. However, self-care, both for victims and for aid and rescue personnel, plays a crucial role in emotional recovery.
The key is to remember that while we cannot control the disaster that occurs around us, we can decide how to care for others and ourselves.
Healing yourself to heal.