How to mentally and emotionally recover after a natural disaster
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
When it comes to recovery after a natural disaster, it's not just physical. Explore 5 mindful coping strategies to support your mental and emotional health after a crisis.
Natural disasters are devastating not only because of the physical damage they leave in their wake, but also because they can destroy your sense of normalcy and, ultimately, your mental health.
When hurricanes, wildfires, earthquakes, or floods strike, the communities they impact—directly or indirectly—are often left shaken, struggling with fear, grief, and uncertainty.
Recovery after a natural disaster isn’t simply about rebuilding what’s been lost. It’s about finding a way to restore inner peace, find a new sense of stability, and learn to cope with the complex emotions that follow such a horrific event.
No matter how frustrated or lost you may feel, remember you’re not alone in this journey. With time and a few mindful strategies, you can start to rebuild your sense of self and feel stronger and more resilient.
What are the mental and emotional effects of natural disasters?
Natural disasters are traumatic, full stop.
The suddenness and unpredictability of these events can create a profound sense of vulnerability, shaking the foundations of how safe you feel in your surroundings. The mental and emotional effects can vary, depending on the type of disaster, the level of destruction, and the types of experiences you’ve had in the past.
Common emotional responses to natural disasters
It’s normal to experience a wide range of emotions after a disaster. Some of the most common ones include:
Fear and anxiety: The uncertainty and chaos of a disaster can trigger ongoing worry, particularly about personal safety, the safety of loved ones, or the possibility of another disaster.
Sadness and grief: Many survivors mourn the loss of homes, communities, or loved ones, as well as their sense of normalcy.
Anger or frustration: These emotions may stem from the perceived unfairness of the event, slow recovery efforts, or the overwhelming challenges of rebuilding.
Guilt: Survivor’s guilt can weigh heavily, particularly for those who feel they were spared while others suffered losses.
Financial concerns, displacement, and profound feelings of loss can exacerbate feelings of helplessness and fatigue.
Post-disaster mental health challenges
Some survivors may develop more persistent mental health concerns, including:
Acute stress reactions: Stress can manifest as hypervigilance, difficulty sleeping, or trouble focusing in the days immediately following the event.
Post-traumatic stress disorder (PTSD): Recurrent flashbacks, intrusive memories, and a sense of emotional numbness can develop, particularly for those who experienced life-threatening danger or severe loss.
Depression: Feelings of hopelessness or despair may set in, especially for those facing long-term recovery efforts or significant loss.
It’s important to note that these responses are natural reactions to extraordinary circumstances. While they can be challenging, these emotions can also be a way to move toward healing.
What is the unique psychological impact of different types of disasters?
Each type of natural disaster may leave survivors with unique emotional scars, and knowing more about what you might experience can be a good first step in your healing process.
Even those who weren’t directly impacted by a disaster can also experience emotional ripple effects. Seeing your community devastated, watching the people you love suffer, and bearing witness to media coverage can lead to secondary trauma or feelings of helplessness and grief.
While not an exhaustive list, here are some of the ways different events may impact you.
Wildfires
Survivors of wildfires may experience trauma triggered by sensory reminders like the smell of smoke or crackling sounds. Evacuating quickly can amplify feelings of chaos and loss, especially for those who had little time to collect their belongings — and concerns about air quality can linger. The destruction of homes and natural surroundings can cause grief and a sense of disconnection from familiar spaces too.
Hurricanes and floods
The unpredictability and widespread damage caused by hurricanes and floods can leave survivors with a heightened fear of weather changes. The prolonged nature of flooding and the frequency with which it may occur seasonally can result in lingering anxiety about structural stability, or mold exposure in homes. Losing your property or home often adds to the emotional burden.
Earthquakes
Earthquakes strike suddenly, oftentimes without warning, leaving survivors feeling vulnerable to nature’s unpredictability and volatility. The fear of aftershocks can create a persistent sense of instability, leading to heightened vigilance or difficulty relaxing. Survivors may struggle with post-traumatic stress and a pervasive fear of future quakes.
Tornadoes
The swift and destructive nature of tornadoes can leave survivors with flashbacks or an exaggerated awareness of weather conditions, particularly during storms. The sudden onset and sheer power of a tornado can lead to feelings of helplessness and vulnerability, particularly in regions prone to recurrent events.
Blizzards and extreme cold
Prolonged exposure to extreme cold and isolation during blizzards can lead to feelings of loneliness, hopelessness, or even seasonal depression. The physical challenges of surviving harsh weather conditions may compound emotional stress, particularly in areas with prolonged power outages.
Volcanic eruptions
Survivors of volcanic eruptions often contend with long-term environmental impacts. The sudden, violent nature of these eruptions can lead to horrifying memories or nightmares, while ongoing evacuation or rebuilding efforts can create prolonged stress and anxiety.
Tsunamis
The dual impact of an earthquake followed by the devastating force of water during a tsunami can leave survivors grappling with complex trauma. The loss of loved ones, homes, or an entire community can lead to deep emotional scars and a fear of returning to coastal areas.
Landslides
The sudden destruction that’s caused by landslides can leave survivors with a heightened awareness of terrain or the soil’s stability. Suddenly the beautiful place you live can’t be trusted. The unpredictable nature of such events often triggers long-lasting fears around heavy rainfall, along with grief for lost property or loved ones.
Droughts
Droughts can create prolonged stress as communities deal with water shortages or agricultural losses. This ongoing pressure can leave you feeling helpless or anxious about the future.
How long does it take to recover mentally after experiencing a natural disaster?
The process of recovering mentally after a natural disaster is a deeply personal journey. There’s no universal timeline for healing because everyone processes trauma differently. While some people may feel emotionally stable again within a few weeks or months, others might carry the effects for years.
The length of recovery can depend on several factors, including the severity of the disaster, your personal circumstances, and the type of support that was available to you during and after the event.
Here’s what you need to know about the factors that can influence your emotional recovery:
Severity of the disaster: Larger-scale disasters with widespread destruction and significant loss often result in longer recovery periods. If you lost your home or are now facing financial uncertainty, it may take more time to reestablish a sense of normalcy in your life.
Personal connection to the disaster: People directly affected, those who lost loved ones, homes, or even their livelihoods may need more time to heal. Even indirect exposure, like witnessing devastation or helping in relief efforts, can leave a lasting emotional impact on a person’s mental health.
Pre-existing mental health conditions: People with a history of anxiety, depression, or trauma may find recovery more challenging, as a natural disaster can worsen these conditions.
Access to support systems: People who have strong support networks of family, friends, or community groups may heal faster. Professional counseling and mental health resources can also help you move forward.
What are the different phases of recovery from a natural disaster?
You may wish you could push a button and magically feel better, but we all know that unfortunately, that’s not how healing works. Try to go easy on yourself. What you’re doing is really difficult.
And while everyone’s recovery is different, you can typically break it down into three phases:
Acute phase (days to weeks after the disaster): At first, you’re focused on survival. As you process what happened, you might feel overwhelmed, shocked, or numb, and many people also experience fatigue or difficulty sleeping.
Adjustment phase (weeks to months after the disaster): As you begin to comprehend the reality of what’s happened, many survivors feel a rush of sadness, anger, or anxiety These feelings can intensify as you settle into your new normal.
Recovery phase (months to years after the disaster): In this phase, you’ll start to rebuild your life and adapt to your new circumstances. Try to go easy on yourself if some days are harder than others. For example, anniversaries or reminders of the event may trigger feelings of anger or grief.
5 mindful coping strategies for post-disaster stress and anxiety
Recovering from the emotional toll of a natural disaster will take time and a bit of intention. Seeking out mindfulness practices and targeted coping strategies can help you navigate the waves of stress and anxiety and give you a sense of stability.
Remember that you’re not looking to “fix” yourself. You’re just giving yourself space to feel, process, and move forward. The truth is, some days will feel harder than others, but things will get better.
Above all, be gentle with yourself. Progress may come in small steps, but every step forward is a victory.
1. Practice grounding techniques
After a disaster, you may find yourself spiraling. Grounding techniques help bring you back to the present moment and remind you that you’re safe, here and now.
Try the 5–4–3–2–1 method: Identify five things you can see, four you can hear, three you can feel, two you can smell, and one you can taste. This exercise can redirect your focus and calm racing thoughts.
Plant your feet: Stand or sit comfortably and place your feet firmly on the ground. Imagine roots extending from them into the earth, anchoring you in stability.
Grounding exercises can be done anytime you feel overwhelmed, making them a valuable tool in your recovery. If you want to have more grounding tools in your toolbet, here are 18 more exercises to try.
💙 Get some guidance with the 5-4-3-2-1 Method in this meditation guided by Tamara Levitt.
2. Limit news exposure
While it’s natural to want updates after a disaster, consuming constant news can make you feel even worse. Images of destruction or discussions of future risks can keep your mind stuck in a heightened state of alert.
Set boundaries for your news consumption. Check updates only once or twice a day, preferably not before bed.
Use trusted, factual sources to avoid sensationalism or misinformation. Social media can be problematic, so always verify the news you’re getting there.
Balance news with uplifting or calming activities, like reading a book, listening to music or spending time with loved ones.
Taking breaks from the news doesn’t mean ignoring reality — it’s about protecting your mental space so you can process your emotions more effectively.
3. Create a self-care routine
Self-care is a critical part of emotional recovery. While it might feel hard to prioritize your needs amid everything else, it’s important to try.
Start with small rituals: Enjoy the first sip of your morning coffee, take a warm shower, or do a quick body scan. These moments can bring a surprising amount of peace.
Incorporate self-care throughout your day: Journaling, meditation, or yoga can help process emotions and bring a sense of calm.
Nourish your body: Eat balanced meals, stay hydrated, and try to rest as much as possible. Caring for your physical health supports your mental wellbeing.
Remember, self-care doesn’t have to be elaborate. Even a few minutes a day can help you feel better.
💙 Self-care doesn’t come naturally to everyone. Dig more deeply into how to do it with the Radical Self-Care series with Lama Rod Owens.
4. Lean on your community
You don’t have to face the aftermath of a disaster alone. Reaching out to others—friends, family, neighbors, or support groups—can provide comfort and make you feel less alone.
Share your story: Talking about your experiences with people who care can be therapeutic and validating.
Join a support group: Connecting with people who understand what you’re going through can help you feel less alone.
Offer help if you’re able: Supporting people in small ways, like lending an ear or helping with recovery efforts, can give you a sense of purpose.
Investing time in, and getting help from, your community is powerful and can remind you that you’re not alone.
5. Seek healing in nature
If it’s safe and accessible, try spending some time in nature. Being outside can ground us and offer a sense of perspective and peace.
Take a walk in a local park, sit by a river, or even tend to houseplants if outdoor spaces are limited.
Practice “mindful noticing” while in nature. Pay attention to the sound of the wind, the rustle of leaves, or the warmth of the sun on your skin.
Remind yourself of nature’s resilience — trees regrow after storms, flowers bloom again after harsh winters.
Even small interactions with the natural world can soothe a busy mind and help you feel more balanced.
💙 Try listening to Walk Away Stress, a session from Dr. Eric López, Ph.D., to learn how to meditate while you’re walking in nature.
How to recognize and deal with survivor’s guilt
Survivor’s guilt is a deeply emotional and often overwhelming response to surviving a traumatic event. For those who have lived through a natural disaster, these feelings might arise as you question why you were spared while others experienced loss.
What does survivor’s guilt look like?
Survivor’s guilt can manifest both emotionally and physically. It might look a little different for everyone, but there are some general signs to look out for..
Emotional symptoms:
Feeling undeserving of survival or safety
Experiencing shame, self-blame, or regret about actions taken (or not taken) during the disaster
Replaying “what-if” scenarios, such as wondering if you could have done more
Struggling to find joy or purpose or feeling guilty for rebuilding your life while others are still grieving or struggling
Physical symptoms:
Sleep disturbances, such as insomnia or nightmares
Fatigue, headaches, or muscle tension caused by ongoing stress
Loss of appetite or trouble focusing on daily tasks
Survivor’s guilt often goes hand-in-hand with other trauma responses, such as anxiety, depression, or post-traumatic stress disorder (PTSD). Starting to recognize and address any survivor’s guilt you’re feeling is an essential part of your emotional recovery.
Why do we experience survivor’s guilt?
Survivor’s guilt often stems from the human need to make sense of tragedy. You might wonder why you were spared or what more you could have done.
While these feelings may be rooted in kindness, they can become harmful. It’s important to remember that the events of a natural disaster are beyond anyone’s control. Your survival is not something to feel guilty about. In fact, it can make you more resilient and might inspire others too.
How to address survivor’s guilt
Working through survivor’s guilt takes time. And while there isn’t one prescription of how to go about it, here are a few ideas to get you started:
Acknowledge your emotions: Give yourself permission to feel without judgment. Guilt is a natural reaction, but it doesn’t mean you’ve done anything wrong. Writing in a journal or talking with a friend can help you sort through these feelings.
Reframe your thoughts: When guilt creeps in, gently remind yourself that you didn’t cause the disaster and couldn’t control its outcome. Try talking to yourself as you would a loved one: with kindness and understanding. Here are 11 techniques to stop negative thinking.
Channel your feelings into action: Survivor’s guilt often stems from a desire to help others. Think about how you can contribute to recovery efforts, such as volunteering, donating, or supporting those still affected. Even small acts of kindness can give you a sense of purpose.
Practice mindfulness: Mindfulness exercises, such as meditation or breathing techniques, can help ground you in the present moment. Focus on what you can control today rather than dwelling on what you couldn’t control in the past. These 10 mindfulness exercises are a good place to start.
Seek support: Survivor’s guilt can be isolating, but you don’t have to face it alone. Connecting with support groups or a mental health professional can provide tools to process your feelings and regain a sense of peace.
Turning guilt into growth
You likely have a lot of new perspectives about life — use them to live more meaningfully. This doesn’t mean you need to take on new, big responsibilities or overhaul your life. Small, consistent efforts, like supporting others, feeling grateful for what you have, and living each day to the fullest, can go a long way.
Healing doesn’t mean forgetting what happened, but rather, giving yourself permission to heal and thrive. Remember, it’s okay to ask for help, and it’s okay to feel joy again.
When to seek professional help
When trying to recover from such a life-changing event, many people find it helpful to speak with a therapist or mental help professional about their experiences. There’s no shame in reaching out for support — therapy and counseling are valuable tools that can help you navigate this challenging time.
Signs that you may need professional support
It’s normal to experience stress, sadness, and anxiety after a disaster, but here are some signs that may indicate that you could use a little more support:
Persistent or worsening emotional distress: If feelings of sadness, hopelessness, or fear don’t improve over time or seem to get worse, it could be a sign of depression, anxiety, or post-traumatic stress disorder (PTSD).
Intrusive thoughts or flashbacks: Experiencing recurring, vivid memories or flashbacks of the disaster can interfere with your ability to focus on daily life. You may also feel like you’re constantly “on edge” or reliving the event.
Difficulty functioning in daily life: If you’re struggling to complete routine tasks, maintain relationships, or care for yourself and others, professional guidance might be beneficial.
Avoidance behaviors: Avoiding places, people, or activities that remind you of the disaster is a common trauma response. However, this shouldn't prevent you from living your life fully.
Physical symptoms without a clear cause: Chronic fatigue, headaches, stomachaches, or other unexplained physical symptoms can be manifestations of unresolved emotional distress.
Thoughts of self-harm or harming others: If you’re experiencing these thoughts, it’s crucial to seek immediate help. Reach out to a trusted friend, family member, or a crisis hotline for immediate support. Call or text the 988 Lifeline at 988 any time for confidential support.
How a professional can help
Therapists, counselors, and other mental health professionals are trained to help you process trauma and develop strategies for healing. Talking to someone who listens without judgment can help you feel seen and understood.
A therapist can validate your emotions while guiding you toward healthier ways of processing them. Mental health professionals can also teach coping techniques such as mindfulness, breathing exercises, and cognitive reframing to help you manage overwhelming emotions.
Trauma-focused therapies, such as eye movement desensitization and reprocessing (EMDR) or cognitive behavioral therapy (CBT), can help reduce the intensity of horrible memories and their impact on your daily life.
Where to find help
If you’re ready to seek professional help, here are some resources to get started:
Local mental health clinics or community centers: Many offer low-cost or free counseling services for disaster survivors.
Online therapy platforms: Virtual therapy options make it easier to access support from home.
Support hotlines: Crisis hotlines are available 24/7 for immediate assistance. Call or text the 988 Lifeline at 988 any time for confidential support.
Faith-based organizations: Many religious or spiritual groups offer counseling services or can connect you with local therapists.
If you’re unsure whether it’s time to seek help, trust your instincts. It’s always better to reach out sooner rather than later. You deserve to feel supported, and taking that first step toward healing can be one of the most empowering decisions you make.
How to cope with natural disasters FAQs
What are the stages of grief after a disaster?
People recovering from the impacts of a natural disaster often experience the stages of grief — denial, anger, bargaining, depression, and acceptance. Still, remember that these stages aren’t linear. You might move through them in different orders or revisit certain stages over time.
In the denial stage, you might not be able to believe that the disaster even occurred, especially if the damage is overwhelming or life-changing. As reality sets in, you might start to feel angry. This anger might be directed at the situation, the unpredictability of nature, or even yourself or others. During the bargaining stage, you might find yourself replaying “what-if” scenarios, wishing things had gone differently or hoping to regain what was lost.
Depression often follows as the weight of loss becomes more apparent. It’s natural to grieve for lost homes, communities, or loved ones. Eventually, many people reach acceptance, finding a way to adapt to the new reality and move forward. Of course, this doesn’t mean forgetting or erasing the pain — you’re just finding a way to live with it and rebuild.
How do I rebuild my life after a crisis?
Rebuilding your life after a natural disaster can feel overwhelming, so it’s often helpful to approach the process step by step. Start by focusing on immediate needs like finding shelter, ensuring access to food and water, and reconnecting with the people you love. Once you have the essentials, you can start to address longer-term goals.
Break large tasks into smaller, manageable steps. For instance, if your home was damaged, be sure to apply for aid before you dive into repair projects. Re-establishing daily routines—even small ones, like reading before bed—can help you feel more like yourself.
Also, emotional rebuilding is just as important as physical recovery. Ask for support from your community, join local recovery groups, or connect with organizations that assist disaster survivors. Celebrate small victories along the way, reminding yourself that progress—even if slow—is still progress.
Can you get PTSD from a natural disaster?
Yes, post-traumatic stress disorder (PTSD) can develop after experiencing or witnessing a natural disaster. PTSD is a mental health condition that arises when the brain struggles to process a traumatic event. Symptoms often include flashbacks, nightmares, emotional numbness, and heightened anxiety or irritability.
For some, reminders of the disaster—such as storms, certain smells, or even the sound of sirens—can trigger intense emotional or physical reactions. Avoidance behaviors, such as steering clear of areas affected by the disaster or avoiding conversations about it, are also common.
If you suspect you’re experiencing PTSD, know that help is available. Trauma-focused therapies, like cognitive behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR), can be effective in reducing symptoms. The earlier you seek treatment, the better equipped you’ll be to manage and eventually overcome the effects of PTSD.
Are there mindfulness techniques to help trauma survivors?
Mindfulness techniques can be very beneficial for trauma survivors because they help ground you in the present and make it tougher for your mind to wonder. One effective technique is deep breathing. Try taking slow, deliberate breaths, inhaling for a count of four, holding for four, and exhaling for four. This can calm your nervous system and bring a sense of stability.
Body scans are another helpful mindfulness practice. Lie down or sit comfortably, and focus on each part of your body, one at a time, noticing how it feels. This can help you feel more connected with your body — a process trauma can disrupt.Practices like mindful walking or journaling can also offer a safe space to process emotions and cultivate a sense of control over your thoughts.
How can I help children cope with the aftermath of a natural disaster?
Children often process disasters differently than adults. They may not have the words to express their emotions and might instead show their distress through changes in behavior, such as increased clinginess, trouble sleeping, or acting out. Helping children cope starts with providing a sense of safety and stability.
Reassure them that they are safe and loved, even if their environment has changed. Keep routines as consistent as possible, as predictability can provide comfort. Encourage them to share their feelings, whether through talking, drawing, or playing. Don’t dismiss their feelings, even if their fears seem irrational — it’s important to validate their experiences.
Be mindful of how much exposure they have to media coverage of the disaster, as repeated images and discussions can heighten anxiety. You might also consider seeking help from a child therapist who specializes in trauma if your child seems especially distressed.
Supporting children through their recovery involves patience, empathy, and an understanding that their healing may look different from your own. For more ways to help, explore these nine ways to support kids after a natural disaster.
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