Managing stress when disaster hits
When disaster happens, stress is a natural response
Whether it’s a flood, fire or other emergency, your body automatically shifts into “emergency alert mode” to help you react quickly.
While this can be helpful in the moment, ongoing stress can take a toll on your wellbeing. Understanding how your body responds, and learning to manage stress during a disaster can help you stay focused and make the best decisions for yourself and your loved ones.
How your body reacts to stress in a disaster
When faced with a crisis, your body releases adrenaline, triggering changes in your brain, nervous system, and muscles. This is often called the “fight or flight” response, and it can cause:
- Heightened senses – You may feel hyper-aware of everything around you, as if time has slowed down.
- A surge of energy – You might feel restless or impatient, driven to take action immediately.
- Intense focus on the problem – Your mind may race with possible solutions while emotions take a backseat.
- Less awareness of personal needs – You may forget to eat, drink, or rest because your attention is locked on the situation.
These reactions help you respond to danger, but if stress lasts too long, it can impact your physical and mental health.
How to manage stress during a disaster
Even in urgent situations, taking a moment to steady yourself can improve your response. Try these tips:
- Make a plan – Discuss the situation with your family, household, or neighbours and make a plan. Knowing what to do can reduce stress during a disaster and in the cleanup after.
- Pause before acting – Unless the situation is immediately life-threatening, take a deep breath and think through your next steps. Acting with a clear head can prevent mistakes.
- Take care of yourself – Eat regularly, drink water, and rest when possible. Running on empty will only increase stress and exhaustion.
- Use movement to relieve tension – Even when you’re busy moving, stress can build up in your body. Try stretching to help release excess adrenaline and reduce stress.
- Take short breaks – Stepping away for even a few minutes can help clear your mind and provide a fresh perspective.
- Focus on one task at a time – Breaking tasks into smaller steps makes them more manageable and less overwhelming.
- Be mindful of your self-talk – The impact of the disaster can create emotions of fear, overwhelm, and hopelessness. Remind yourself you’re doing your best, and encourage others around you. Positive, reassuring thoughts can help manage stress.
- Support those around you – Your response to a disaster affects others, especially children. Look for small and achievable ways you can start to rebuild a calm and safe environment.
Breaking the stress cycle after a disaster
Managing stress in a disaster isn’t just about surviving the moment—it’s about protecting your long-term wellbeing.
Once the immediate danger has passed, stress can linger. If you’re struggling with ongoing anxiety, difficulty sleeping, or emotional distress, it’s important to seek support. Talk to someone you trust, connect with support services, and take small steps to rebuild your sense of stability.
Outback Futures provides allied and mental health support for people in the bush. Find out more and connect with our team.
