HANDLING DISASTER-RELATED STRESS

Tips for Coping with Disaster

Disasters affect our lives like no other phenomena. For those of us
affected directly, they generate a sense of anxiety that can destroy our
peace of mind. They can create fears that wake us in the night and
intrude on our thoughts during the day. They can break our ability to
concentrate and turn small problems into huge issues. And even for those
of us not affected, disasters have profound impact on our lives by
robbing us of our personal sense of control and security.

In short, disasters create a tremendous amount of stress. If this stress
goes unrecognized and unmanaged, it can severely damage a person\'s
mental and physical health. It can increase until it is impossible to
cope mentally with everyday problems or to resist stress-related
physical illnesses such as high blood pressure, ulcers, and heart
disease.

If you recognize and handle stress properly, however, it can become
something healthy that gets you through the challenges of each day and
the trauma of another disaster. This fact sheet should give you the
information needed to adjust.

***What is stress?***

Stress is a unique and personal response from our bodies and minds to
meet the demands of different situations. These situations trigger an
instinctive \"fight or flight\" response that increases blood pressure,
heart rate, respiration, and blood flow to muscles. Mentally, we focus
our attention and intellect on the matters at hand.

Originally, these reactions helped people prepare for a physical
conflict, or to escape from one. Now, they usually serve to direct our
mental and physical resources to a particularly difficult or trying
situation with positive results. Sometimes, though, these events last
longer than our ability to cope with them, as when disaster strikes.
When disasters happen, we experience feelings of *distress,* or negative
stress. If this negative stress is left unmanaged, the risk for
stress-related health problems, interpersonal conflicts, and even
domestic violence becomes much more likely. To counter such responses,
you must learn how to recognize negative stress, and then learn how to
help it work for you.

***How do I know if I\'m experiencing negative stress?***

Stress affects everyone differently. What might indicate negative stress
in one person might be a personality trait in another. In most cases,
though, there are warning signs that indicate a need for active stress
management.

These signs include:

-   persistent fatigue

-   inability to concentrate

-   flashes of anger, lashing out at friends and family

-   changes in eating and sleeping habits

-   prolonged tension headaches, lower backaches, stomachaches, or other
    physical ailments

-   prolonged feelings of depression, anxiety, or helplessness

***How do I manage stress?***

Just as stress affects everyone differently, each person finds different
ways to cope. Some approaches that help you manage negative stress in
your life are to:

Talk it out. You\'re not in this alone. Your family, friends, and
neighbors are feeling some of the same anxieties you\'re experiencing.
Share your feelings and listen to what they share. Other sources of
support can be found in your community mental health center or in your
church.

Try physical activity. Release the tension of stress by developing a
regular exercise routine. Try walking in the evenings or some stretching
exercise. If you have a physical disability, consult a physician to
determine what kind of exercise is right for you.

Know your limits and make time for relaxation. Sometimes exercising or
talking about your feelings only work briefly before something reminds
you of the disaster and again creates anxiety. It\'s important to
remember that disasters are beyond your control. Try to reduce the
amount of time you spend worrying about the things you cannot change.
Cut down or eliminate the activities that cause you stress. If coverage
of the disaster on the evening news or in the morning paper leaves you
stressed or anxious, simply reduce the amount of time you spend reading
or watching the news. Use that time to involve yourself in activities
you find enjoyable and relaxing, such as reading a book, visiting with
friends, or helping others that are affected.

Take control. You can\'t control disasters or the damage caused by them.
Admit that certain things are beyond your control and then regularly
remind yourself of your strengths and abilities. It is important to
remember that you can control your reactions.

If you feel your problem is more serious or if you\'re experiencing
hope­lessness or extreme anger, you may want to consider professional
help from a counselor, social worker, psychologist, or psychiatrist.