Sunday, March 13, 2011

How to Cope with Disaster


In light of the devastation and suffering from the aftermath of the Japan Earthquake, Tsunamis and Nuclear Meltdowns, this list is offered to help individuals understand "Disaster Reactions". Witnessing a traumatic event sets into motion a variety of psychological reactions. These psychological reactions have physical, cognitive, emotional and behavioral presentations. This list is not exhaustive but serves to illustrate many of the reactions people experience.


Psychological Reactions

•Anger
•Anxiety
•Apathy, diminished interest in usual activities
•Appetite change
•Avoidance
•Blame
•Confusion
•Criticalness
•Decreased sexual interest
•Denial
•Depression
•Difficulty concentrating
•Difficulty making decisions
•Difficulty using logic
•Difficulty naming objects
•Difficulty focusing
•Disorientation
•Distortions in time perspective
•Exaggerated startle reaction
•Excessive worry about safety of others
•Emotional numbing
•Fatigue
•Faintness or dizziness
•Fearfulness
•Feelings of being unappreciated
•Feelings of inadequacy
•Feelings of loss
•Feelings of gratefulness for being alive
•Feelings of isolation or abandonment
•Feeling high, heroic, invulnerable
•Feeling a “lump in the throat”
•Feeling uncoordinated
•Forgetfulness
•Frustration
•Grief
•Guilt
•Headaches
•Helplessness
•Hyperactivity or an inability to rest
•Increased heartbeat, respiration, blood pressure
•Increased alcohol use or substance abuse
•Intense concern for family members
•Inability to express self verbally or in writing
•Irritability
•Letdown
•Loss of appetite
•Loss of objectivity
•Lower back pain
•Memory problems
•Muffled hearing
•Nausea, upset stomach, diarrhea
•Nightmares
•Numbness
•Pains in chest
•Periods of crying
•Persistent interest in the event
•Persistent or obsessive thoughts
•Sense of being in a bad dream
•Sense of unreality or being in a movie
•Shock
•Sleep disturbance
•Slowness of thinking, difficulty comprehending
•Social withdrawal, limited contacts with others
•Soreness in muscles
•Stomach and muscle cramps
•Strong identification with victims
•Strong identification with survivors
•Sweating or chills
•Tremors, especially of hand, lips, eyes
•Trouble catching breath
•Visual flashbacks
•Withdrawal


Coping with Disaster Stress

1. Stay active. Falling into passivity can worsen psychological and physical disaster reactions.

2. Resume a normal routine as soon as possible.

3. Remind yourself that you are normal and having normal reactions in the face of the disastrous event. It is especially important to teach children that reactions like these are normal.

4. Be aware of numbing the pain with overuse of drugs or alcohol. Avoid caffeine as its effects can amplify anxiety and stress response.

5. Talk about your experience.

6. It is all right to spend time by yourself, or on the other hand, feel the need to be with others.

7. Avoid over-exposure to media images and newscasts.

8. Realize that those around you are also under stress and may not act or react in a manner you would normally expect.

9. Keep a journal or start a blog. Written expression can have healing benefits.

10. Make decisions that will give you the control over your life.

If you find that post-trauma stress, depression or anxiety is too much for you to handle on your own, reach out for professional help. If you live in the ground zero area, there will be mental health support service personnel on stand-by.


For international resources for disaster relief, link here



11 comments:

Barbara said...

Very helpful article, Deb, thank you!

Wanda's Wings said...

Very good information. Thanks.

UnmotheredChild said...

YEs really helpful thank you

Sarebear said...

This is a great reminder for me. I tend to get anxious about oh no I've got to keep up with the latest info or else; it's a great reminder for me to just let it go and take care of myself, as well as for me to watch out for my daughter, who is at an age where world events are causing her alot of anxiety.

Thanks for the nudge.

Stress and IBD said...

Hi Deb,
Thanks for this; as usual you are right on cue with helpful information. I must admit I am somewhat concerned about the possibility of some Nuclear fallout coming our way, but not much one can do about that, except maybe get a gas mask???

I'm posting on this blog from Dr. Foulds' new blog, which is still under construction. You might want to pop in and leave him a comment. We are a bit slow getting it up and going as the Internet connection has very heavy traffic, being that he is on Vancouver Island.
Philippa L. Joy

~Just me again~ said...

This is really good info. Thanks

S'onnie said...

this is good, hopefully I (and others) will remember should a disaster strike. Living in a country with lots of quakes, I have qrown up hearing about how we are going to have a big quake here in wellington. After christchurch many here are already panicking. lets hope we don't get the "big one" soon :)

mrwriteon said...

Of course we'll never know how we'll respond until we are actually in the situation. But your advice is excellent.

Anonymous said...

these are real helpful

::jeremy::

Dr. Deb said...

Thanks for sharing your thoughts and comments everyone.

I hope things get better as time goes by in Japan and the surrounding areas. It has been most difficult to see and read their tragic experiences.

blogbehave said...

Very timely. And a great list.