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Ways to Ease Disaster-Related Stress: Survivors and Helpers, Schemes and Mind Maps of Psychology

University of Batangas (UB)Psychology

Coping strategies for survivors and helpers dealing with the emotional and mental stress caused by disasters. Survivors are encouraged to give themselves time to adjust, limit exposure to disaster-related news, avoid drugs and excessive drinking, and ask for help when needed. Helpers are advised to limit working hours, spend time with friends and family, pay attention to physical responses, and seek peer support.

What you will learn

  • What are some common emotional responses to disasters and how can they be managed?
  • How can helpers manage their disaster-related stress?
  • What are some ways survivors can ease their disaster-related stress?

Typology: Schemes and Mind Maps

2021/2022

Uploaded on 12/01/2022

enjeliene-sebolino
enjeliene-sebolino 🇵🇭

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PAGE 5
WAYS TO EASE THE DISASTER-RELATED STRESS OF THE SURVIVORS
People experience stress before, during, and after the disaster. Every emotion and feeling are
all valid. There is no right and wrong way to feel. With that, here are some ways to ease the
disaster-related stress of the survivors:
‘
1. Give yourself time to adjust. Provide some time to bounce back from the tragedy by
permitting yourself to feel the emotions you ought to feel, may this be anger, sadness, or
mourning for the losses. Be patient with yourself while your emotional state shifts.
2. Limit exposure to images of the disaster. Watching or reading news that are related
to the disaster or traumatic event can increase your stress and anxiety and make you
relive the incident over and over again. You should reduce the amount of news and
instead engage in relaxing activities.
3. Avoid Drugs and excessive drinking. Alcohol and drugs usually cause other issues
that exacerbate the stress you were previously experiencing. This raises the risk of
acquiring co-occurring disorders, such as substance abuse that easily spiral out of hand,
putting your health at danger.
4. Ask for help when you need it. Asking for help is not a sign of weakness. Seeking
professional mental health practitioners is the best thing to do to help you survive and
cope from the trauma and stress brought by the disaster.
References:
Coping tips for traumatic events and disasters. (2022, April 14). SAMHSA. Retrieved from
https://www.samhsa.gov/find-help/disaster-distress-helpline/coping-tips?fbclid=IwAR0Z8
7gferCLhnnG8NMpPHo_kUxhLu_0HkhQ902sd00LngBfz2ulGnCbezM
Coping with Disaster. (2022). Mental Health America. Retrieved from
https://www.mhanational.org/coping-disaster
Recovering emotionally from disaster. (2013). American Psychological Association. Retrieved
from https://www.apa.org/topics/disasters-response/recovering
pf2

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PAGE 5

WAYS TO EASE THE DISASTER-RELATED STRESS OF THE SURVIVORS

People experience stress before, during, and after the disaster. Every emotion and feeling are all valid. There is no right and wrong way to feel. With that, here are some ways to ease the disaster-related stress of the survivors: ‘

  1. Give yourself time to adjust. Provide some time to bounce back from the tragedy by permitting yourself to feel the emotions you ought to feel, may this be anger, sadness, or mourning for the losses. Be patient with yourself while your emotional state shifts.
  2. Limit exposure to images of the disaster. Watching or reading news that are related to the disaster or traumatic event can increase your stress and anxiety and make you relive the incident over and over again. You should reduce the amount of news and instead engage in relaxing activities.
  3. Avoid Drugs and excessive drinking. Alcohol and drugs usually cause other issues that exacerbate the stress you were previously experiencing. This raises the risk of acquiring co-occurring disorders, such as substance abuse that easily spiral out of hand, putting your health at danger.
  4. Ask for help when you need it. Asking for help is not a sign of weakness. Seeking professional mental health practitioners is the best thing to do to help you survive and cope from the trauma and stress brought by the disaster. References: Coping tips for traumatic events and disasters. (2022, April 14). SAMHSA. Retrieved from https://www.samhsa.gov/find-help/disaster-distress-helpline/coping-tips?fbclid=IwAR0Z 7gferCLhnnG8NMpPHo_kUxhLu_0HkhQ902sd00LngBfz2ulGnCbezM Coping with Disaster. (2022). Mental Health America. Retrieved from https://www.mhanational.org/coping-disaster Recovering emotionally from disaster. (2013). American Psychological Association. Retrieved from https://www.apa.org/topics/disasters-response/recovering

WAYS TO EASE THE DISASTER-RELATED STRESS OF THE HELPERS

Deep sentiments of grief, despair, helplessness, terror, and revulsion may be experienced by the helpers. Although disaster relief organizations are responsible for the stress management program of their workers, implementation of such programs is individually done. With this, here are some ways to ease the disaster-related stress of the helpers:

1. Limit Working Hours. As much as you want to help in responding to the needs of the survivors, the health and the needs of helpers like you is equally important. It is not selfish to reduce your working hours as it gives you a chance to recharge to be at your best to help the affected people of the disaster. 2. Spend time with friends and family. Keep in touch with your relatives and friends through phone if they reside outside the region. If you have children, urge them to talk to you about their fears and thoughts about the catastrophe. 3. Pay attention to physical responses. Keep in mind the anagram HALT (Hungry, Angry, Lonely, Tired). This is your body’s way of telling you to pause for a while and execute personalized stress management exercises such as walking, listening to music and more. 4. Expect, seek, and accept peer support. It is better to accept support from your peers or other helpers to work efficiently again. Make sure you know who your peers are and reach out to other peers who need emotional support. References: Disaster Responder Stress Management. (2022, April 08). Substance Abuse and Mental Health Services Administration. Retrieved from https://www.samhsa.gov/dtac/disaster-response-template-toolkit/disaster-responder-stre ss-management Emergency responders: Tips for taking care of yourself. (2018, March 19). Centers for Disease Control and Prevention. Retrieved from https://emergency.cdc.gov/coping/responders.asp?fbclid=IwAR34981fGJt1GCuc-aEi26_ nTA23C5ddg85jXun3Rn93ZMM_ck_ozUgX9gs