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Devastating natural disasters have had a profound traumatic effect on many Australians. Finding support can help as you work through trauma recovery.
Everyone responds differently. The effects of trauma might be obvious from the first day, or take months to reveal itself. All the ways you feel are valid.
It’s normal for feelings to fluctuate as you work through disaster recovery. Even day to day, you may have highs and lows. Mood swings, the sensation of reliving the experience and fear of the future are all common feelings after a disaster3.
It is hard, and it’s healthy to acknowledge that! Trauma after a natural disaster is complex. It’s not only influenced by living through the events, but by their ongoing impact upon various aspects of your personal life and community.
You might have also been affected by:
A ‘trigger’ is something that sparks a memory of the traumatic event that can lead to distressing sensations, emotions, thoughts, and further memories of the event. Triggers can be internal, like memories or physical sensations that remind you of the traumatic event, or they can be external, like returning to the place where it happened or approaching the anniversary date of the event .
Triggers can be hard to avoid, especially if you’re still living in an area that has been affected by a crisis or natural disaster. This can mean that the distress associated with your triggers are also hard to avoid. Sensations, thoughts, emotions and memories linked to the traumatic event can feel intrusive and unpredictable.
Identifying your unique triggers can help to prepare for the challenging experiences they bring up. Pick a time when you’re feeling calm and safe to create a list of your triggers. You might decide to this with the support of a trusted friend, family member or health professional, taking breaks if it becomes too upsetting. Consider, for example:
Once you have an understanding of your triggers, the next step is to develop strategies that will help you prepare to better cope with the issues these triggers might raise for you in the moment.
Managing the distress caused by triggers takes practice, so it can help to create a clear plan before you need it. Start with an affirmation about how you will cope. For example, “I will try to sit with this feeling, knowing that even though it is uncomfortable, it will pass.”
When you feel the distress rising:
How can I prepare for anniversaries of traumatic events?
Some dates will feel significant for years to come. As the anniversary of a natural disaster looms, it’s completely normal to feel apprehensive or worried. Even with a healthy approach to disaster recovery, this can be a really hard time. Being aware of how you might feel can help you to recognise when you might need additional mental health support.
As well as planning practical ways to cope, you might already have helpful techniques you’ve learned for managing existing mental health issues. Stay in touch with your doctor, psychologist or psychiatrist and maintain proper ongoing mental health care.
You might like to explore SANE’s guide to self-care during disaster recovery.
If you’re concerned about how you’re feeling, speak to your existing mental health professional, or contact SANE's free counselling service on 1800 187 263 for information, advice and referral. You can also connect with others who have experienced a natural disaster and understand what you’re going through via our online, moderated, anonymous forums.
1. E.g. https://books.google.com.au/books?hl=en&lr=&id=Syw9NrPc5R8C&oi=fnd&pg=PA1&ots=7e1L7bdQ1Z&sig=gg4vD_tz_nRrdEUwrynMZ0iUmBs&redir_esc=y#v=onepage&q&f=false
https://link.springer.com/article/10.1007/s10805-019-09348-y
2. E.g. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4168808/
3. https://www.psychiatry.org/patients-families/coping-after-disaster-trauma
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181836/
5. https://www.researchgate.net/publication/13844895_The_Body_Keeps_the_Score_Memory_and_the_Evolving_Psychobiology_of_Posttraumatic_Stress
6. https://econtent.hogrefe.com/doi/10.1027/0044-3409/a000021