Self-Care Following a Disaster
Kathryn (Kathy) Dardeck, Ed.D. has worked in the field of disaster mental health for over 26 years, holding national and state leadership positions with both the American Psychological Association and Massachusetts Psychological Association’s Disaster Response Network. As well, she served appointed terms on the Massachusetts Governor’s Committee on Disaster Mental Health Services in the Commonwealth, was director of western Massachusetts Emergency Medical Services Critical Incident Stress Management Team and was embedded in a critical incident stress management team that was deployed to the fallen World Trade Towers in the aftermath of the September 11, 2001 terrorist events.
While disasters may precipitate significant stress, Kathy Dardeck notes that most people are resilient and experience what we call “normal reactions to abnormal events” and then spring back naturally on their own with time. Subsequent to a disaster it is not unusual to experience an array of reactions that may include feeling mentally and physically wiped out, sad, anxious or worried, and even angry. Finding it challenging to focus or make decisions is also quite common, as is experiencing frustration more often and more quickly than is your norm. Some people also experience changes in sleep habits and appetite. Most people will experience these things in a temporary, naturally self-limiting way before gradually returning to what is normal for them. It is helpful to accept whatever your reactions are to a disaster. Taking care of your immediate disaster related needs and those of your loved ones is a good way to focus your energy on practical steps, one by one.
Self-care after a disaster can take some time according to Kathryn (Kathy) Dardeck, but following some of these steps is likely to set you up for success in regaining your sense of control, helping you feel better and more positively focused:
SAFETY ISSUES FIRST! Finding a safe place for you and your loved ones to stay is a crucial step in securing that your physical needs are addressed.
STAY HYDRATED AND EAT HEALTHY! It is vital to your physical and mental well-being that you stay hydrated. This will also help you think more clearly. Eating a little bit of protein with each meal will provide your body the nourishment it needs to stay well and support you.
MAKE SURE YOU GET ADEQUATE REST! This may be easier said than done but ensuring that you get roughly 7–8 hours of sleep gives your mind, body and spirit the time it needs to re-boot.
STAY CONNECTED! Humans are social creatures and staying connected to loved ones helps us feel less alone, more supported, hopeful and positive.
PRACTICE MINDFUL PATIENCE! Disasters leave most everyone feeling stressed and needing time to gather themselves in a mindful, productive manner. Practice compassion.
SMALL STEPS! Break down your tasks to small, manageable pieces. Achieve success by taking one thing at a time, smallest first.
STAY INFORMED! Collect information about resources to help you and your loved ones achieve your disaster related needs.
BE POSITIVE! Most of us have successfully survived difficult things before, so remember that!
