Recovering truama disaster
CEBU, Philippines – The impact of a natural disaster or traumatic event goes far beyond physical damage. The emotional toll can result in a wide range of intense, confusing, and sometimes frightening reactions. Just as it takes time to clear the rubble and repair the damage, it takes time to recover one’s emotional equilibrium and rebuild one’s life.
There are specific things that can be done to help victims cope with the emotional aftermath of the traumatic event.
Natural disasters and other catastrophic events – such as motor vehicle accidents, plane crashes, nuclear meltdowns, and terrorist attacks – are extraordinarily stressful both to survivors and observers. Such disasters shatter a person’s sense of security, making him feel helpless and vulnerable in a dangerous world. Whether or not one was directly impacted by the traumatic event, it’s normal to feel anxious, scared, and uncertain about what the future may bring.
These unsettling thoughts and feelings, however, usually fade as life starts to return to normal. Anyone can assist in the process by keeping the following in mind:
People react in different ways to disasters and traumatic events. There is no “right” or “wrong” way to think, feel, or respond to a disaster. One needs to be tolerant of his own reactions and feelings, as well as the reactions and feelings of others around him. It doesn’t help telling oneself (or anyone else) what he should be thinking, feeling, or doing.
Obsessively thinking about the disaster shall be avoided. Continuously thinking about the fearful or painful experience can overwhelm one’s nervous system trigger, making it harder for him to think clearly and act appropriately.
Ignoring one’s own feelings will slow the healing process. It may seem better at the moment to avoid experiencing one’s emotions. But the dark feelings exist whether he’s paying attention to them or not. Even the most intense feelings will pass if the person simply allows himself to feel what he feels – and feel much better afterwards.
Talking about one’s feeling may be difficult, but it will help in the healing. Just as the person may find it difficult to face his feelings head on, he may also find it difficult to express those feelings to others. But getting these out is essential. Talking with a calm, caring person is best, although expressing one’s feelings through journaling, art, and other creative outlets can also help.
Victims of a disaster shall seek comfort and support. They need to be proactive about their own situation and wellbeing, rather than just passively wait for help. By trying to take charge they will feel less powerless and vulnerable. Focusing on anything that helps them feel more calm, centered, and in control also works. Taking even small steps towards restoring their own safety and comfort can make a big difference.
Then they need to re-establish a routine. There is comfort in the familiar. After a disaster, getting back – as much as possible – to their normal routine will help minimize traumatic stress, anxiety, and feelings of hopelessness. Even if work or school routine is disrupted, they shall structure their day with at least regular times for eating, sleeping, spending time with family, and relaxing. They must keep their mind occupied (read, watch a movie, cook, play with your kids) to divert their attention from the traumatic experience.
Connecting with others also helps. Disaster victims may be tempted to withdraw from social activities and avoid others after the traumatic experience. But it’s important that they stay connected to life and the people who care about them. Support from other people is vital to recovery from traumatic stress; they must lean on close friends and family members during this tough time.
It is even advisable for disaster victims to challenge their sense of helplessness. As trauma leaves them feeling powerless and vulnerable, it’s important for them to remember that they have strengths and coping skills to get them through the tough times. One of the best ways to reclaim the weakened sense of power is by helping others. Taking positive action directly challenges the sense of helplessness that contributes to trauma.
Making time for rest and relaxation also helps bring their brain and body back into balance, from the heavy toll that traumatic stress inflicts on them. Relaxing activities are important, such as meditating, listening to soothing music, taking a walk in beautiful surroundings, or visualizing a favorite spot. The same is true with engaging in activities that bring them joy – a favorite hobby or pastime, a chat with a dear friend, watching an uplifting movie.
Being caught in a disaster is very difficult indeed. The experience can feel like the end. But there are ways to get out of such dark pit. Find a beam of light, no matter how little – and keep looking in that direction.
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