Self-Care During a Natural Disaster

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When a natural disaster happens, protecting ourselves and loved ones are the prime concerns. Once we’re safe, we’re left to assess damage, solve problems, and process emotions. All of this affects our mental health. Take time to cope in your favorite healthy ways - hobbies, movement, time with friends, and be sure to sleep.  

Below are some additional types of self-care to help manage our stress and other emotions. 

1. Minimize time consuming news

Although you may want to keep the news on to stay informed, doing so after the point of being helpful can actually overwhelm you. Instead, try setting a time limit.  Allow yourself to check the news once every ___ time period for ___ minutes to check in for updates. Meanwhile, you're avoiding being overwhelmed by spending most of the time away from news. 

2. Know your options

Take a moment to assess your needs, then determine what resources are available to you.  If you are missing any key items, contact Vermont 211 or Invest EAP to see if there are possible solutions available. 

3. Let it out

Sometimes emotions don’t respond as well or as swiftly as we would like to self-soothing strategies. If you notice you need another strategy, try:

  • A worry chair - this is a specifically designated space to worry. Set a timer for 10 minutes or similar so you can deeply experience all thoughts and feelings. You might want to journal them, or create art. When the timer goes off, move on! It can help to have an engaging activity planned for afterwards.
  • Talk about your feelings to a friend, family member, therapist or other professional.
  • Do some journaling or be creative. Express feelings without judging yourself in any way. Try starting without any kind of plan and see what comes out.

4. Give back

If you are worried about others but not sure what to do, try to find a way to support friends and family at a hyper-local level. You can also register as a volunteer to be contacted as opportunities arise here.

5. Gratitude‍

Even in truly rough times, we have things to be grateful for in our lives. As you practice gratitude, think through your surroundings, your opportunities, your support systems.  Consider kindness from friends/family, a delicious meal, the sun coming out, a favorite movie that makes you laugh, or your health. 

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