Caring for Yourself After a Natural Disaster

Menninger Clinic | Caring for Yourself and Others After a Natural Disaster
Menninger Clinic | Caring for Yourself and Others After a Natural Disaster
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Caring for Yourself and Others After a Natural Disaster

 
When a natural disaster hits, we hope for the best and try to prepare for the worst. But sometimes, even when we do everything “right,” the worst still happens. In those moments, we often see the best in people—neighbors helping neighbors, strangers stepping in to offer support. And while the physical damage can be overwhelming, the emotional impact often runs even deeper. 
 
The mental health toll after a disaster is real. It’s not just the stress in the moment—it’s the lingering weight of uncertainty, disruption, and loss. Taking care of yourself isn’t just about physical safety. It’s also about checking in with your emotional well-being and making space to process everything you’ve been through. 
 

Recognizing the Emotional Impact

After a highly emotional or stressful event, it can be harder than you’d think to recognize signs of emotional distress. Everyone copes differently. Some people shut down, others power through and don’t notice how affected they are until much later. Common emotional reactions after a natural disaster include sadness, fear, guilt, anger, and hopelessness. And while we’re often told to “stay strong,” it’s just as important to feel what you’re feeling. Ignoring those emotions doesn’t make them go away—it just gives them more space to grow. Being aware of how you're feeling can help prevent more intense symptoms like panic attacks or intrusive thoughts down the line. Even if you weren’t directly impacted by the disaster, you might still be feeling heavy, anxious, or emotionally drained. That’s called vicarious trauma, and it’s a completely reasonable response. Just because your experience looks different doesn’t make your feelings any less real or valid.
 

Start with the Basics

“You can’t pour from an empty cup” is something we hear a lot, but it really does apply in times like this. Taking care of yourself—physically and emotionally—gives you the strength to support others, too. That means making sure you're sleeping, eating, hydrating, and giving your body rest, even if it feels like there's no time for it. Stress takes a toll, even if you're not doing physically demanding work. Try to keep routines where you can—they help create a sense of normalcy, even when everything else feels off. 
 

Talk About It and Stay Connected

Talking about what you’re feeling, whether it’s fear, stress, or sadness, can be one of the most helpful things you do. You don’t need to have the perfect words. Just being honest with yourself and others can make a big difference. 
 
It’s also completely normal to feel unsure or even a little embarrassed about opening up. Many people stay quiet because they think they’re the only ones struggling. But the truth is, most people are carrying more than they let on, and hearing someone else speak up can be a relief. 
 
Sharing your experience helps you process your emotions and builds connection. It also creates space to check in on others—friends, family, or neighbors—who may be feeling the same way but don’t know how to start the conversation. Community support is one of the most powerful tools we have in moments like these. 
 

Helping Kids Process Big Emotions

Don’t forget to check in with the kids around you, too. They often don’t fully understand what’s happening or how to talk about what they’re feeling. Their distress might show up in different ways—acting out, withdrawing, changes in appetite or sleep. Just like adults, they need space to process. Let them ask questions, talk about their feelings, or just sit with you quietly. Let them know it’s okay to feel scared or upset—those emotions are normal. If possible, limit how much distressing news they’re exposed to, and try to keep some kind of routine. Creative outlets like drawing or storytelling can also help kids work through what they don’t know how to say. And if their distress continues, consider reaching out to a pediatrician or mental health provider for extra support. 
 

Supporting Others While Caring for Yourself

You can care for others and care for yourself—it doesn’t have to be one or the other. The key is balance. Listen without judgment. Respect that everyone processes trauma differently. If you notice someone struggling, gently offer resources or just let them know you’re there. Be mindful of your own emotional limits, too. Supporting others is meaningful, but it’s okay to step back when you need to. Know when to be a listening ear and when it might be more helpful to suggest professional support instead.  
 
Emotional healing after a flood or disaster takes time. There will be good days and hard ones. That’s normal. What you’re feeling is valid—and it won’t last forever. Better days are coming. 
 
If you or someone you love needs a little extra support, The Menninger Clinic is here. We offer resources, therapy, and compassionate care for those navigating stress, trauma, and mental health after a crisis. You don’t have to go through it alone.