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This Web site is a component of the SAMHSA Health Information Network. |
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Handling Disaster-Related Stress:
Tips for Coping with Disaster
Disasters affect our lives like no other phenomena. For those of us affected
directly, they generate a sense of anxiety that can destroy our peace of mind.
They can create fears that wake us in the night and intrude on our thoughts
during the day. They can break our ability to concentrate and turn small problems
into huge issues. And even for those of us not affected, disasters have profound
impact on our lives by robbing us of our personal sense of control and security.
In short, disasters create a tremendous amount of stress. If this stress
goes unrecognized and unmanaged, it can severely damage a person's mental
and physical health. It can increase until it is impossible to cope mentally
with everyday problems or to resist stress-related physical illnesses such
as high blood pressure, ulcers, and heart disease.
If you recognize and handle stress properly, however, it can become something
healthy that gets you through the challenges of each day and the trauma of
another disaster. This fact sheet should give you the information needed to
adjust.
What is stress?
Stress is a unique and personal response from our bodies and minds to meet
the demands of different situations. These situations trigger an instinctive
"fight or flight" response that increases blood pressure, heart
rate, respiration, and blood flow to muscles. Mentally, we focus our attention
and intellect on the matters at hand.
Originally, these reactions helped people prepare for a physical conflict,
or to escape from one. Now, they usually serve to direct our mental and physical
resources to a particularly difficult or trying situation with positive results.
Sometimes, though, these events last longer than our ability to cope with
them, as when disaster strikes. When disasters happen, we experience feelings
of distress, or negative stress. If this negative stress is left unmanaged,
the risk for stress-related health problems, interpersonal conflicts, and
even domestic violence becomes much more likely. To counter such responses,
you must learn how to recognize negative stress, and then learn how to help
it work for you.
How do I know if I'm experiencing negative stress?
Stress affects everyone differently. What might indicate negative stress
in one person might be a personality trait in another. In most cases, though,
there are warning signs that indicate a need for active stress management.
These signs include:
- persistent fatigue
- inability to concentrate
- flashes of anger, lashing out at friends and family
- changes in eating and sleeping habits
- prolonged tension headaches, lower backaches, stomachaches, or other
physical ailments
- prolonged feelings of depression, anxiety, or helplessness
How do I manage stress?
Just as stress affects everyone differently, each person finds different
ways to cope. Some approaches that help you manage negative stress in your
life are to:
Talk it out. You're not in this alone. Your family, friends, and neighbors
are feeling some of the same anxieties you're experiencing. Share your feelings
and listen to what they share. Other sources of support can be found in your
community mental health center or in your church.
Try physical activity. Release the tension of stress by developing a regular
exercise routine. Try walking in the evenings or some stretching exercise.
If you have a physical disability, consult a physician to determine what kind
of exercise is right for you.
Know your limits and make time for relaxation. Sometimes exercising or talking
about your feelings only work briefly before something reminds you of the
disaster and again creates anxiety. It's important to remember that disasters
are beyond your control. Try to reduce the amount of time you spend worrying
about the things you cannot change. Cut down or eliminate the activities that
cause you stress. If coverage of the disaster on the evening news or in the
morning paper leaves you stressed or anxious, simply reduce the amount of
time you spend reading or watching the news. Use that time to involve yourself
in activities you find enjoyable and relaxing, such as reading a book, visiting
with friends, or helping others that are affected.
Take control. You can't control disasters or the damage caused by them. Admit
that certain things are beyond your control and then regularly remind yourself
of your strengths and abilities. It is important to remember that you can
control your reactions.
If you feel your problem is more serious or if you're experiencing hope¬lessness
or extreme anger, you may want to consider professional help from a counselor,
social worker, psychologist, or psychiatrist.
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