Effective coping strategies for managing post-hurricane stress

HURRICANES CAN cause tremendous damage, not just to homes and communities, but also to our mental health. After experiencing such a traumatic event, many people feel overwhelmed, anxious, and stressed. It is important to know that these feelings are normal, and there are effective ways to cope with them.

According to Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre in Old Harbour, if you are experiencing distress, you are not alone. Understanding common responses to extreme events can help you to cope effectively with your feelings, thoughts, and behaviours.

Here are some strategies to help you cope with hurricane stress:

• ACKNOWLEDGE YOUR FEELINGS

The first step in coping with stress is to recognise and accept your feelings. After a hurricane, it is common to feel a mix of emotions, including fear, anger, sadness, or confusion. Allow yourself to feel these emotions without judgement. Talking about your feelings with someone you trust can help you process them. Journalling your thoughts can also be a great way to understand what you are going through.

• STAY CONNECTED WITH OTHERS

Reaching out to friends, family, or neighbours who have also been affected can be very helpful. Sharing your experiences and feelings with others can create a sense of community and support. You might even consider forming a support group with others in your area. Having people to talk to can help you feel less alone and more understood.

• CREATE A DAILY ROUTINE

Life can feel chaotic after a hurricane, so establishing a daily routine can provide structure and stability. Try to stick to a regular schedule for waking up, eating meals, and doing daily activities. Having a routine can help restore a sense of normalcy and give you a feeling of control, which can reduce anxiety.

• PRACTISE MINDFULNESS AND RELAXATION

Mindfulness techniques and relaxation exercises can help you calm your mind and reduce stress. Consider taking a few minutes each day to practice deep breathing, meditation, or gentle yoga. These activities can help you stay present and focused, making it easier to manage overwhelming feelings. There are many free apps available that offer guided meditations and mindfulness exercises.

• FOCUS ON SELF-CARE

Taking care of yourself is crucial during stressful times. Make time for activities that nourish your body and mind, such as getting enough sleep, eating healthy meals, and engaging in regular physical activity. Even simple activities like going for a walk or reading a book can be beneficial. Prioritising self-care helps you feel stronger and more capable of handling stress.

• SEEK PROFESSIONAL HELP

If your stress feels too heavy to manage on your own, consider talking to a mental health professional. Therapists and counsellors can provide support and guidance tailored to your needs. They can help you work through your feelings and develop coping strategies. If you are in need of help, you can connect with trained professionals who specialise in recovery after traumatic events.

• LIMIT NEWS AND SOCIAL MEDIA EXPOSURE

While it is important to stay informed, too much news or social media can increase anxiety and stress. Constant updates about the hurricane and its aftermath can be overwhelming. Try to set limits on how much news you consume each day. Focus on positive stories and updates that can help uplift your mood instead.

• ENGAGE IN CREATIVE ACTIVITIES

Creative outlets can be a great way to express your feelings and relieve stress. Consider drawing, painting, writing, or playing music. These activities can provide a distraction and help you process emotions in a healthy way. Allowing yourself to create can be therapeutic and boost your mood.

• VOLUNTEER AND HELP OTHERS

Helping others can also help you feel better. Consider volunteering with local organisations that are working on recovery efforts. Not only does this give you a sense of purpose, but it can also help you connect with others and create a sense of community. Supporting those in need can make you feel less isolated and remind you that you are part of a larger effort.

• SET SMALL, ACHIEVABLE GOALS

After a hurricane, it is important to set realistic and manageable goals for yourself. These could be simple tasks, like cleaning up your yard, checking on neighbours, or attending a community meeting. Setting small goals can give you a sense of accomplishment and help you feel more in control of your situation. Celebrate your progress, no matter how small, and remember that recovery takes time.

Coping with stress after a hurricane is challenging, but you do not have to go through it alone. By using these strategies, you can take positive steps toward managing your feelings and rebuilding your life. Remember to acknowledge your emotions, seek support from others, and take care of yourself. Recovery is a journey, and it is important to be patient with yourself as you heal and move forward.

keisha.hill@gleanerjm.com

SOURCE: American Psychological Association.