The first step in coping with a crisis is to recognize what is happening. Part of this is to accept the feelings and reactions you have as normal responses to an abnormal event. Some reactions show that your body and mind are on a high state of alert. Others are part of the healing process. The second step is to manage the effect the crisis has on you (e.g., how you feel and the ability to live your life).
Typical Reactions
Reactions to a crisis or trauma vary widely. You may experience many, only a few, or none of these reactions. These reactions to a crisis or trauma are common. Most people fully recover from even moderate stress reactions within six to sixteen months.
Behavior Reactions
* Crying, anger outbursts, restlessness
* Withdrawal, isolating yourself, or clinging to others
* Increased urge for alcohol or drugs
* Problems with family, friends, co-workers
* Being “on guard” or easily startled
* Inappropriate humor
* Change in eating, sleeping, and or other behaviors
* No longer maintaining daily routines. You may be too afraid to leave your home.
Physical Reactions
* Headaches
* Upset stomach
* Nervousness
* Change in appetite
* Muscle aches
* Tiredness, fatigue, exhaustion
* Insomnia
Emotional Reactions
* Anger
* Irritability
* Emotional numbness
* Worry
* Fear
* Sadness
* Grief
* Feeling unmotivated
* Feeling unsafe
* Weakness
* Feeling insecure
* Helplessness
* Hopelessness
* Guilt
* Feeling overwhelmed
Mental Reactions
* Disbelief
* Shock
* Recurring thoughts of the event
* Confusion
* Poor memory
* Impaired concentration
* Inability to make decisions
* Bad dreams
* Violent fantasies
* Changes in or questions about religious beliefs
Handling Anxiety
* Write down, ahead of time, the steps to take for different disasters (e.g., house, fires, floods, etc.). Go through drills for each plan with the whole family. Make sure the car always has gas. This is in case you have to leave an area.
* Know your place of work’s emergency plans. Find out about them from your supervisor, Employee Assistance Program (EAP), etc.
* Take a course in first aid from the Red Cross, your police or fire department.
* Give each family member a prepaid phone card with about a ten dollar value. Instruct children how to use the card and a pay phone. Some cell phone services may be overwhelmed in an emergency.
* Set up a “check-in” plan. Choose someone for family members to call or e-mail to check on each other. Pick someone far enough away who would not likely be part of the same event. Of course, call each other on cell, regular, or pay phones.
* Choose two places to meet. One is at home or near your home. Choose another place farther away in case you can’t get home. Make plans for the safety of your children.
* If you have children in school, find out the school’s crisis plan. Know the school’s policy for sending children home. Make sure the school has current phone numbers for you and other caregivers in case you can’t be reached. Find out what the school needs to have to release your child to designated caregivers.
* If you have a pet, plan for its safety. For more information, contact the Red Cross orwww.disasterrelief.org/library/prepare/pets.html.
* When you enter a building, find emergency exits and stairways. Plan ahead how to get out quickly from buildings, vehicles, crowded public places, etc.
* Make an emergency supply kit. Put these things in backpacks or containers that one or more family members can easily carry:
– Three days’ supply of bottled water (one gallon a day per person if possible. Put these next to, not in your containers.)
– Food that won’t spoil. A hand can opener.
– Flashlight and extra batteries
– A battery powered radio or TV and extra batteries
– First aid kits for the home and the car
– Sleeping bags or blankets
– A change of clothing for each person
– Items for family members with special needs (e.g., baby supplies, medicines, etc.)
– Duct tape and dry towels that you can make wet to make a room airtight
– Bleach
– Important documents, cash, and credit cards
For more information on being ready for disasters, contactwww.redcross.orgor call your local Red Cross. Ask about their “Preparing for the Unexpected” class. This one and a half-hour class teaches families and employees safety steps to take for many kinds of disasters.
Deal with Fear
Handling Anxiety
Anxiety is a feeling of dread, fear, or distress over a real or imagined threat to your mental or physical well being. When anxiety becomes extreme, possible threats are overestimated. Also, inner strength, support from family, the community, and the nation are underestimated.
A certain amount of anxiety is normal. It can alert you to seek safety when you are in physical danger. Anxiety is not normal, though, when there is no apparent reason for it or when it overwhelms you and interferes with your day-to-day life. If this is the case, seek help from your doctor, a mental health professional, or your Employee Assistance Program (EAP) at work. Treatment can include medication and counseling. It may also include behavior therapy or taking part in a self-help group.
Signs and Symptoms of Anxiety
* Rapid pulse and/or breathing rate
* Racing or pounding heart
* Dry mouth
* Sweating
* Trembling
* Shortness of breath
* Faintness
* Numbness/tingling of the hands, feet, or other body part
* Feeling a “lump in the throat”
* Stomach problems
Self-Help for Anxiety
* If you are prescribed medication, take it as advised.
* Identify your feelings.
* Talk to others about your fears. It’s okay to ask for help. If available at your place of work, attend group meetings with an EAP counselor or other mental health professional where people can share feelings.
* Maintain your normal routines.
* Escape for a little while. Go to a movie. Read a good book. Take a walk in the woods or a trip to a museum.
* Take a long, warm shower or bath.
* Don’t fight the desire to cry. Tears can help relieve stress and also release a natural pain-relieving substance from the brain.
* Laugh a lot. Laughter relaxes muscles and relieves tension.
* Recognize the things you can control and what you can’t control. Identify and use your own strengths and resources.
* Use measures that have helped you overcome fear and helplessness in the past.
* Don’t take on more than you can handle. Make a to-do list. Prioritize important items.
* Reward yourself. Treat yourself to little things that make you feel good.
* Think positively.
