USC Health Now

In the wake of several major natural disasters across the globe, a USC expert explains how to cope with the emotional toll of a catastrophe.

July 14, 2008
by Sara Reeve

Many people who have an emergency survival kit in their home or car may feel prepared for a natural disaster. But if you aren’t ready to deal with the emotional and psychological effects of a catastrophic event, you may not be as prepared as you think.

We all have assumptions about how our world works, and when these assumptions are challenged, we experience stress, according to John Gaspari, licensed clinical social worker and executive director of the USC Center for Work and Family Life.

“By definition, natural disasters have the capacity to significantly interrupt our normal coping mechanisms, leaving us to feel anxious and out-of-control,” says Gaspari.

The trauma of a natural disaster, such as an earthquake, hurricane, fire or flood, can affect survivors, rescue workers, friends and relatives of victims and witnesses—even those who have only witnessed the event on television. The impact of the trauma depends on several factors, including a person’s level of involvement in the event, how terrifying or hurtful it was, past experiences of crisis and the level of support the person receives after the event.

There is a wide range of possible emotional and physical responses to a disaster, and there is no right or wrong way to respond. According to Gaspari, while people may experience specific disaster-related stressors, some underlying concerns and needs are universal, such as:

• A concern for basic survival;
• Grief and loss over loved ones and loss of valued and meaningful possessions;
• Fear and anxiety about personal safety and the physical safety of loved ones;
• A need to talk about events and feelings associated with the disaster, often repeatedly;
• A need to feel one is a part of the community and its recovery efforts.

A disaster of any size will cause unusual and unwanted stress in those attempting to reconstruct their lives. The emotional strain of dealing with a natural disaster can be very draining. Feelings of fatigue and exhaustion are very common in the days, weeks and even months following an event. Other reactions can include mood swings, loss of concentration, nightmares and an increased use of alcohol or drugs.

Although these reactions can cause significant distress, Gaspari says that there are ways to deal with them and find comfort. These include:

• Talking about the experience with friends, family or anyone understanding and supportive;
• Getting involved in recovery/relief efforts;
• Writing or journaling;
• Feeling free to express strong emotions, including crying;
• Participating in exercise like walking, jogging, cycling or fitness classes;
• Minimizing intake of stimulants like caffeine, nicotine and sugar, which increase anxiety.

“Whether we notice it or not, we’ll all be exerting greater amounts of emotional energy in the aftermath of a natural disaster,” says Gaspari. “Practicing good self-care and constructive stress management is essential.”

While the emotional effects of a natural disaster can impact any member of the family, a child may be particularly vulnerable. Because children are dependent on the adult members of their family for their wellbeing, they need to know that, in a crisis, their family is available to support them.

Children will often take on the anxiety of the adults around them, so parents and caregivers should recognize their own feelings about the disaster and share them. Parents should be honest with their children, and provide accurate information in an age-appropriate manner. Most importantly, parents can help children feel safe and offer extra love and affection.

Many people may not see themselves as needing mental health services after a disaster, and may reject assistance. But according to Gaspari, there are likely to be five to six times the number of people with psychological injuries than physical injuries following a major disaster. Asking for help can be difficult, but professional assistance may be needed if the emotional or physical reactions to the disaster do not gradually improve with time. Immediate attention is recommended if you experience:

• Overwhelming fear and anxiety;
• Disturbing thoughts and memories;
• Significant sleep disturbances;
• Detachment and withdrawal from normal activities and relationships;
• Emotional extremes that are disruptive;
• Feelings or expressions of hopelessness, helplessness and despair;
• Suicidal thoughts;
• Hostility or aggression toward others.

Experiencing a natural disaster can have physical and emotional repercussions, but with support, the effects can be managed. “Experiencing a disaster does not mean you will be damaged by it,” says Gaspari. “But you will likely be changed by it.”