General Public

Coping Strategies

During the recovery phase following the disaster, people continue to experience stress, grief, and perhaps even some symptoms of depression and anxiety (PDF). During this period there are some helpful coping strategies to assist you in disaster recovery.

Helpful Coping Strategies

mobilize a support system to reach out and connect with others, especially those who may have shared the stressful event
talk about the traumatic experience with empathic listeners
cry
hard exercise like jogging, aerobics, bicycling, walking
relaxation exercise like yoga, stretching, massage
humor
prayer and/or meditation; listening to relaxing guided imagery; progressive deep muscle relaxation
hot baths
music and art
maintain balanced diet and sleep cycle as much as possible
avoid over-using stimulants like caffeine, sugar, or nicotine
commitment to something personally meaningful and important every day
hug those you love, pets included
eat warm turkey, boiled onions, baked potatoes, cream-based soups n these are tryptophan activators, which help you feel tired but good (like after Thanksgiving dinner)
proactive responses toward personal and community safety n organize or do something socially active
write about your experience n in detail, just for yourself or to share with others

People are usually surprised that reactions to trauma can last longer than they expected. It may take weeks, months, and in some cases, many years to fully regain equilibrium. Many people will get through this period with the help and support of family and friends. But sometimes friends and family may push people to "get over it" before they're ready. Let them know that such responses are not helpful for you right now, though you appreciate that they are trying to help. Many people find that individual, group, or family counseling is helpful. The key word is CONNECTION; ask for help, support, understanding, and opportunities to talk.

The Chinese character for crisis is a combination of two words -- danger and opportunity. People who fully engage in recovery from trauma discover unexpected benefits. As they gradually heal their wounds, survivors find that they are also developing inner strength, compassion for others, increasing self-awareness, and often the most surprising -- a greater ability to experience joy and serenity than ever before.

Coping Skills

What can we do to cope with stress in our lives? "Coping reflects thinking, feeling, or acting so as to preserve a satisfied psychological state when it is threatened. Coping is typically not a single response, but a series of responses, initiated and repeated as necessary to handling the remaining, continuing, or transformed nature of the stressor."

Practical Coping Skills

Problem-Focused	Environment-Directed	Emotion-Focused	Self-Directed
Know Your Enemy-What is causing the stress?	Work to make your home a safe place	Develop and continue friendships/relationships	Do things that help you relax-walk, hike, read a book
Develop a stress management plan	Reduce stress in the workplace	Have hope and optimism that things will get better	Breathe
Utilize community resources	Breathe clean air and avoid toxins	Keep a sense of humor	Go Outdoors
Communicate with your immediate family about what is stressing you	Recognize what you can and cannot change in the environment	Be kind to yourself, and have a positive attitude	Healthy Diet and Reduce sugar and fat
Develop a family plan to address the stressor	Accept help from others	Participate in spiritual/faith-based activities	Drink Water
Time management	Seek to have a sense of control of your environment	Make time for quiet time each day	Regular aerobic exercise
Money management	Communicate your values, goals and action plans	Exercise regularly to build your self-esteem and manage stress	Participate in spiritual activity - get a massage, meditate
Reduce the intensity of your emotional reactions to stress	Make a list of things that are important to you that affect your environment	Develop thinking and behavior strategies to deal with your feelings and control your emotions	Get enough sleep
Seek professional help	Talk to a close friend about your stress	Join a support group	Avoid nicotine, caffeine, and other stimulants- avoid alcohol and drugs
Note: Many of the categories overlap and integrate	Stuart, M.E., adapted from Lazarus

Coping and Disaster Recovery

During the recovery phase following the disaster, people continue to experience stress, grief, and perhaps even some symptoms of depression and anxiety. During this recovery phase we may also experience some physical problems such as changes in sleep and appetite, digestive problems, more susceptibility to colds or other illnesses, and increased use of alcohol and other drugs. We may also have emotional responses such as fear, irritability, nightmares, difficulties concentrating, feelings of betrayal, and loss of interest in everyday activities.

What can we do to cope with these stresses as we journey toward recovery from disaster? Here are some helpful suggestions:

Use grounding (PDF), a technique designed to keep your experience in the “here and now” and remind you that you are alive and present to life.
Take time every day to focus on your breathing as a calming and centering strategy.
Experiment with watching your thoughts (PDF) to identify those that may be catastrophic or lead to feelings of hopelessness and helplessness. A healthy outlook on life makes full recovery more achievable.

Challenge negative beliefs. Replace such thoughts as, "I always have bad luck...nothing will better from now on...everything is going wrong," with, "Is there any real reason to think that...maybe things will change for the better."
Adjust self-talk. Convert negative messages into positive ones, for example, replace "I’ll never get through this," with "I can do this, but it’s normal and okay to feel scared and overwhelmed."
Use previous ordeals that have been successfully overcome as a "power base."
Consider alternative outcomes for worst-case scenarios, for example, "I can still see my friends, I can enjoy the little things in life."
Imagine how this event will be viewed in the future, remembering how things do change over time.

Learn to manage anxiety (PDF) through such strategies as guided imagery and relaxation.
Mobilize a support system or group to reach out and connect with others, especially those who may have shared the stressful event. Although there are professional resources to organize and facilitate disaster groups, there is a lot we can do on our own.
Talk about the traumatic experience with empathic listeners (PDF) in your circle of friends, family, and spiritual community.
Cry if that works for you, or laugh or yell, but do something to express yourself emotionally. “Getting things out” helps.
Exercise (PDF) can contribute to greater well-being following disaster.
Use prayer, meditation, or other spiritual practices are helpful coping strategies.
Look for opportunities for service to others (PDF), that even in the midst of our own recovery can help us cope with our struggles in a kinder and clearer way.
Use creativity to fill your life with “food for your soul.”
Take planned breaks such as going to the movies or doing some light reading to remind yourself that you are recovering, that you are well.
Maintain relationships with your pets to give and be given coping gifts.
Nourish yourself through healthy eating and drinking, and avoid self-medication, alcohol, or other drugs.
Write about (PDF) your experience in detail, just for yourself or to share with others.

Remember that people who engage fully in recovery from disaster discover unexpected benefits. As they gradually heal their wounds, survivors find that they are also developing inner strength, compassion for others, increasing self-awareness, and often the most surprising -- a greater ability to experience joy and serenity than ever before.