Prepare in a Year - Post-Disaster Emotional Recovery

When disasters such as hurricanes, floods, or fires strike, the visible damage is clear, with homes destroyed, cars swept away, and entire neighborhoods unsettled. These scenes reflect not only physical loss but also the disruption of a community’s daily life, infrastructure and shared sense of stability.

What’s less apparent, but just as important, is the emotional toll a disaster can inflict. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), disaster trauma often follows a series of stages: Pre-Disaster, Impact, Heroic, Honeymoon, Disillusionment, and Reconstruction. Throughout these stages, survivors may experience a wide range of thoughts, feelings, and physical reactions.

Photo by CDC.gov

It’s normal to feel physically and mentally drained, have trouble focusing, or experience unpredictable emotions. Some people may argue more with loved ones, feel unusually tired, lonely, or worried, notice changes in appetite or sleep, or develop physical symptoms related to stress. Certain sounds, sights, or smells may even trigger memories of the disaster. While these responses can be upsetting, most are temporary and fade over time.

If you or someone you know is navigating the aftermath of a disaster, here are some ways to support emotional recovery:

• Seek support from family, friends and community resources.

• Other than updates from officials, limit exposure to disaster-related news and imagery, including on TV and radio, on social media, and in the newspapers.

• Share your experiences with others who understand.

• Consider joining a local support group led by trained professionals.

• Practice healthy habits — eat nutritious meals, drink water, get rest, and avoid alcohol or drugs.

• Reestablish routines, set small goals, and tackle tasks in manageable steps.

• Be patient with yourself and those around you. Stress can make it hard to think clearly.

Recovering from a disaster involves more than rebuilding structures. Try to accept whatever reactions you may have. Taking small, steady steps can help restore a sense of control and well-being for you and your community.

If you are feeling overwhelmed or in crisis, you are not alone. Call or text 988 for free, confidential mental health support, 24/7.

Children may find it especially difficult to recover emotionally after a disaster. It's important to let them know that sometimes bad things happen. It’s okay to feel sad, mad, or scared and that grown-ups sometimes feel this way, too.

Don’t:

• Expect children and adolescents to be brave or tough.

• Make them discuss the event before they are ready.

• Get angry if they show strong emotions.

• Get upset if they begin bed-wetting, acting out, or thumb-sucking.

• Make promises you can’t keep (such as “You will be OK tomorrow” or “You will go home soon.”)

Sources: apa.org, redcross.org, samhsa.gov, tulane.edu