How wildfires can impact your mental health (and 9 tips to cope)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
The impacts of a wildfire are far-reaching and can leave a mark on your mental health for years to come. Learn more about wildfire-related trauma and 9 tips to help you cope.
Wildfires can devastate communities, but their impact goes far beyond physical destruction.
Especially when the damage is great, wildfires can take a serious emotional and psychological toll on the people who live through them. Whether you’ve experienced the fear of evacuating, the heartbreak of loss, or the stress of rebuilding your life afterward, it’s normal to feel shaken, even months or years later.
In recent years, as wildfires have become more frequent and intense, particularly in places like California, their impact on mental health has gained more attention. From anxiety about future disasters to lingering trauma, the effects of a wildfire are extensive, and for many, the path to recovery feels uncertain.
What are the impacts of wildfires on your mental health?
Wildfires destroy physical environments (and can have serious health impacts on affected communities), but they can also shake a person’s foundation of safety and stability. The psychological impacts can vary, depending on the severity of the event and individual circumstances, but often, they run deep. For many, the trauma of wildfires manifests in both immediate and long-term mental health challenges, including:
Acute stress and anxiety: Wildfires are terrifying, and the pressure to make quick decisions—whether to evacuate, where to go, and what to take—can lead to acute stress. Even after the fire is contained, you might notice lingering anxiety about what could have been lost or fear about future disasters. Everyday sounds like sirens or smoke alarms might become triggers, keeping your body in a state of heightened alertness. (If you’re looking for ways to relieve stress quickly, try these 10 strategies.)
Grief and depression: Losing a home, belongings, or loved ones to a wildfire can lead to a deep sense of loss. The reality of what’s happening and the uncertainty of what comes next can feel overwhelming. Along with the feelings of loss and helplessness, depression may creep in, bringing with it fatigue, hopelessness, or less interest in activities you used to enjoy. It’s natural to mourn what’s been lost, and this grief may surface in waves, sometimes unexpectedly.
Cognitive challenges: Wildfires don’t just leave emotional scars — they can also affect brain function, particularly if you were exposed to prolonged periods of wildfire smoke. The fine particles in smoke can impact the oxygen flow to your brain, causing symptoms like brain fog, difficulty concentrating, and even memory lapses. These effects can be frustrating, especially when you’re trying to work or complete daily tasks.
Social and community stress: Wildfires can destroy businesses and gathering centers and displace entire neighborhoods. The loss of community can make you feel lonely and isolated. Rebuilding your social network after a wildfire is an essential but sometimes overlooked part of the recovery process.
Post-traumatic stress disorder (PTSD): For some people, wildfire trauma can cause intrusive memories, nightmares, or flashbacks. This is especially likely if you are a first responder. You might find yourself avoiding places, conversations, or even thoughts that remind you of the event. Hyper-vigilance, irritability, or feelings of detachment are also common signs of PTSD, which can arise weeks, months, or even years after the wildfire.
5 signs of wildfire-related trauma
Trauma doesn’t always show itself in obvious ways. After a wildfire, you might notice changes in how you feel, think, or act. These responses are natural, even if they catch you by surprise. Trauma can affect people differently, but looking out for some of the common signs can help you know when you may need to get more support. Here are some indicators of wildfire-related trauma to watch for:
Feeling on edge or easily startled
Having trouble sleeping or frequent nightmares
Avoiding reminders of the wildfire, such as news or affected areas
Experiencing persistent sadness or irritability
Feeling disconnected from loved ones or your daily life
If you notice any of these symptoms in yourself or a loved one, know that help is available. You don’t have to face these challenges alone. A mental health professional, support group, or even a trusted friend can provide a safe space to share your feelings and work through the impact of trauma.
Coping with wildfire trauma: 9 mindful steps for healing
Just like the physical recovery, the emotional recovery from a wildfire can feel overwhelming, but it is possible. Just remember that recovery isn’t always linear, and it’s okay (necessary, even) to move at your own pace. Here are nine practical strategies to support your healing journey.
1. Practice grounding techniques
Grounding helps bring you back to the present moment when feelings of anxiety or distress arise. The 5–4–3–2–1 grounding exercise is a simple and helpful one to try:
Name five things you can see
Name four things you can hear
Name three things you can feel
Name two things you can smell
Name one thing you can taste, like a sip of tea or a snack
Another effective method is deep breathing. Try inhaling for a count of four, holding your breath for four, and exhaling slowly for six. This can help calm your nervous system and shift your focus from distressing thoughts to the present. (Here are seven more breathing exercises we like.)
2. Use visualization to help you find your calm
Visualization exercises can help you find a mental safe space, even when you’re stressed. Close your eyes and imagine a peaceful place, like a quiet forest, a serene beach, or a favorite memory. Focus on the sights, sounds, and sensations to create a sense of safety and relaxation. This is a great practice to use before bed or during moments of heightened anxiety.
If visualization feels helpful to you, here are eight more exercises you can play around with.
3. Connect with others
So often, living through a wildfire can make you feel isolated, but leaning on others for support can make a big difference. Reach out to friends, family, or support groups who understand your experience or are at least willing to listen. Sharing your story can also share the emotional load you’re carrying and help you feel less alone.
And if face-to-face interactions feel overwhelming, look around for online support groups or therapy sessions.
4. Create a mindful routine
After a wildfire, life can feel chaotic and uncertain to say the least. Establishing a mindful daily routine can help restore a sense of normalcy and stability. Start with small, manageable tasks like:
Setting a consistent wake-up and bedtime
Starting your day with a brief body scan meditation, focusing on each part of your body and releasing tension as you exhale
Carving out time for self-care, such as reading, journaling, or taking a walk
Using gratitude journaling as part of your evening routine (here’s how to do it)
But remember that a routine doesn’t have to be rigid — it’s about creating structure that feels comforting and manageable, not adding more stress to your day.
💙 Try Mel Mah’s Nightly Relaxation Routine session before bed to help you wind down.
5. Limit news and media exposure
While it’s important to stay in the loop with any safety and recovery information, constant exposure to wildfire-related news or images are sure to heighten your stress and anxiety. Set boundaries for your media consumption, such as:
Checking updates only once or twice a day
Avoiding news right before bed to safeguard your sleep
Muting notifications or unfollowing accounts that trigger anxiety
Protecting your mental space really is just as important as protecting your physical environment, so take time to consider what you need to feel safe as well as informed.
6. Engage in nature when it feels safe
Once conditions allow, spending time in nature can be a powerful way to reconnect with a sense of peace. Even a short walk in a park or garden can help you feel better.
Try activities like mindful walking, where you focus on each step and the sensations around you.
Pause to appreciate small moments, like the sound of birds or the feel of sunlight on your skin.
Nature can be a source of inspiration and comfort as you rebuild your own sense of wellbeing.
7. Explore mindfulness and meditation
Mindfulness practices can help you process emotions, reduce anxiety, and cultivate a sense of calm. Start small with techniques like:
Body scans: Lie down or sit comfortably and focus on each part of your body, noticing areas of tension or relaxation. (Check out this step-by-step guide to body scans.)
Gratitude journaling: Write down three things you’re grateful for each day, no matter how small.
Guided meditations: Use the Calm app or online videos designed for stress and trauma recovery.
By practicing mindfulness, you can create space to experience your feelings without judgment.
💙 If you’re new to meditation, don’t worry — you can do it. Jeff Warren’s Mindfulness for Beginners series is a great place to start.
8. Give yourself permission to grieve
It’s natural to mourn the losses caused by a wildfire, whether it’s a home, treasured belongings, or a sense of security. Allow yourself to feel the sadness, anger, or frustration without rushing the process. If this feels hard for you, this guide can help.
Journaling, talking with a friend, or creating art are also great ways to express and process your emotions. And don’t forget to rest, it’s a vital part of healing. So make time to recharge your body and mind, even if that means taking breaks throughout the day.
Remember that working through grief takes time, and every tiny step forward is progress.
💙 Caring for Your Grief, a series from Lama Rod Owens, can support you through this difficult time.
9. Seek professional support
If feelings of sadness, anxiety, or trauma don’t fade with time or just feel unmanageable, a mental health professional can be a great support. Therapists trained in trauma can help you process your experiences and develop coping strategies to help you get the relief you need.
Trauma-focused therapy: Practices like cognitive-behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR) are great tools for treating PTSD.
Community resources: Many areas affected by wildfires offer free or low-cost mental health services for survivors.
We know that seeking help can be difficult, but it’s likely to make a profound difference in your recovery.
How to cope with natural disasters FAQs
How can I help someone who has been traumatized by a wildfire?
Supporting a loved one after a wildfire can make a big difference in their recovery. The most important thing you can do is listen with empathy and without judgment. Allow them to share their experiences at their own pace and resist the urge to offer quick solutions or minimize their feelings. A simple “I’m here for you” or “It’s okay to feel this way” can be very comforting.
If they’re struggling with practical challenges, such as rebuilding their home or managing paperwork, offer specific help like running errands, organizing their belongings, or assisting with calls to insurance companies. Encouraging them to seek professional help, such as therapy, can also be a valuable way to support them. Finally, remind them that it’s okay to take things one day at a time and that their feelings are valid.
What are common signs of PTSD after experiencing a wildfire?
Post-traumatic stress disorder (PTSD) can develop after experiencing or witnessing a traumatic event like a wildfire. Some of the most common signs are intrusive memories or flashbacks of the event, nightmares, or difficulty sleeping. People with PTSD may also experience heightened alertness or feel constantly on edge, as though danger is still present.
Avoidance is another key symptom. This might involve steering clear of places, conversations, or activities that remind them of the wildfire. Emotional numbness or feeling detached from loved ones can also be a sign of PTSD.
If you or someone you know is experiencing these symptoms for more than a month, or if they’re interfering with daily life, seeking help from a mental health professional trained in trauma recovery is essential.
Can wildfire smoke make you depressed?
Prolonged exposure to wildfire smoke can contribute to depression. The tiny particles in smoke, known as PM2.5, can affect the brain’s chemistry by increasing inflammation and reducing oxygen flow. This physiological response may contribute to mood changes, fatigue, and a sense of sluggishness or despair.
Additionally, the circumstances surrounding a wildfire—such as loss, displacement, and uncertainty—can amplify feelings of sadness and hopelessness. If you notice mood changes that persist or worsen, reaching out to a mental health professional, talking to someone you love, or doing something you enjoy can help.
Can wildfire smoke cause brain fog?
Wildfire smoke can lead to brain fog for many of the same reasons it can contribute to depression. Because the fine particles in smoke can reduce oxygen levels and trigger inflammation in the brain, you may experience impaired cognitive function. Symptoms of brain fog include difficulty concentrating, memory lapses, and a sense of mental fatigue.
As air quality returns to normal, your condition may improve, but prolonged exposure to smoke can have longer-lasting impacts. If you’re experiencing brain fog, it’s important to stay hydrated, prioritize rest, and limit your exposure to smoke by using air purifiers or wearing masks. If your symptoms persist, consult a healthcare provider.
How can I support loved ones affected by a wildfire when I’m far away?
Supporting someone from a distance can still make a big difference. Regular check-ins through phone calls, texts, or video chats let them know you’re thinking of them and can listen and emotionally support them from afar. You could send care packages with comforting or practical things they may need like snacks, blankets, or toiletries.
You can also help out with logistical tasks remotely, like researching resources for disaster relief, contacting agencies on their behalf, or helping them organize important documents or plans. If your loved one is open to it, consider donating to a recovery fund or connecting them with local organizations offering assistance. All of these gestures, big or small, lets them know they’re not alone, even if you’re miles apart. If you’re looking for more ways to help, here are seven ideas.
Can mindfulness help children recover from wildfire stress?
Yes, mindfulness can help kids recover from wildfire stress. It teaches simple and effective ways for kids to manage their emotions, calm their minds, and process their experiences. It also helps them focus on the present moment, which can reduce feelings of fear, anxiety, or overwhelm caused by the trauma of a wildfire.
For younger children, mindfulness might involve playful, engaging activities like blowing bubbles to practice deep breathing or imagining themselves as a balloon gently inflating and deflating with each breath. Here are seven mindfulness exercises to try with your child.
Older kids and teenagers can benefit from more structured practices like guided meditations, mindful journaling, or sensory exercises like the five senses technique, which encourages them to notice what they see, hear, feel, smell, and taste around them.
You can also explore these nine additional ways to support a kid during a natural disaster.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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