Things to Remember 

When Trying to Understand 

Disaster Events

 No one who experiences a 

disaster is untouched by it. 

 It is normal to feel anxious about 

you and your family’s safety. 

 Profound sadness, grief, and 

anger are normal reactions to an 

abnormal event. 

 Acknowledging our feelings 

helps us recover. 

 Focusing on your strengths and 

abilities will help you to heal. 

 Accepting help from community 

programs and resources is healthy. 

 We each have different needs 

and different ways of coping. 

 It is common to want to strike 

back at people who have caused 

great pain. However, nothing 

good is accomplished by hateful 

language or actions. 

Signs that Stress 

Management 

Assistance Is Needed

 Disorientation or confusion and 

diffi culty communicating thoughts. 

 Limited attention span and 

diffi culty concentrating

 Becoming easily frustrated. 

 Overwhelming guilt and 

self-doubt.

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 Depression, sadness, and 

feelings of hopelessness. 

 Mood swings and crying easily. 

 Diffi culty maintaining balance. 

 Headaches/stomach problems. 

Tunnel vision/muffl ed hearing. 

Colds or fl u-like symptoms. 

Diffi culty sleeping. 

Poor work performance. 

Reluctance to leave home. 

 Fear of crowds, strangers, or 

being alone. 

Increased use of drugs/alcohol.

Ways to Ease the Stress

 Talk with someone about your 

feelings (anger, sorrow, and 

other emotions) even though it 

may be diffi cult. 

 Don’t hold yourself responsible 

for the disastrous event or be 

frustrated because you feel that 

you cannot help directly in the 

rescue work. 

 Take steps to promote your own 

physical and emotional healing 

by staying active in your daily 

life patterns or by adjusting them.

A healthy approach to life (e.g., 

healthy eating, rest, exercise, 

relaxation, meditation) will help 

both you and your family. 

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The effect of a disaster 

or traumatic event goes 

far beyond its immediate 

devastation. Just as it takes 

time to reconstruct damaged 

buildings, it takes time 

to grieve and rebuild our 

lives. Life may not return to 

normal for months, or even 

years, following a disaster or 

traumatic event. There may 

be changes in living conditions 

that cause changes in dayto-day activities, leading 

to strains in relationships, 

changes in expectations, and 

shifts in responsibilities. These 

disruptions in relationships, 

roles, and routines can make 

life unfamiliar or unpredictable.

·

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

Substance Abuse and Mental Health Services Administration

Center for Mental Health Services

www.samhsa.gov

What to Expect in Your Personal, 

Family, Work, and Financial Life

Tips for Survivors of a Traumatic Event
 Maintain a normal household and daily routine, limiting demanding responsibilities 

of yourself and your family. 

 Spend time with family and friends. 

 Participate in memorials, rituals, and the use of symbols as a way to express feelings. 

 Use existing supports groups of family, friends, and spiritual/religious outlets. 

 Establish a family emergency plan. It can be comforting to know that there is 

something you can do.

 A disaster or traumatic event can have far-reaching effects in several major areas of our 

lives, making rebuilding our emotional lives extremely diffi cult. However, sometimes 

just knowing what to expect can help ease the transition back to a normal life. As you 

and your family begin to rebuild your lives, you may face any or all of the situations 

described below. 

Personal Uncertainties

 Feeling mentally drained and physically exhausted is normal and common. 

 The loss of a home, business, or income may result in displacement and confusion 

about the future. 

 Unresolved emotional issues or pre-existing problems and previous losses may resurface. 

 Anniversaries of the disaster or traumatic event remind us of our losses. This reaction 

may be triggered by the event date each month and may be especially strong on the 

yearly anniversary of the event.

Family Relationship Changes

 Relationships may become stressed when everyone’s emotions are heightened, and 

confl icts with spouses and other family members may increase. 

 When homes are destroyed or damaged, families may have to live in temporary 

housing or with relatives and friends, leading to overcrowding and added tension. 

 Family members or friends may be forced to move out of the area, disrupting 

relationships and usual support systems. 

 Parents may be physically or emotionally unavailable to their children following a 

disaster or traumatic event, because they are busy cleaning up or are preoccupied, 

distracted, or distressed by diffi culties related to the event. 

 Parents may become overprotective of their children and their children’s safety. 

 Children may be expected to take on more adult roles, such as watching siblings or 

helping with cleanup efforts, leaving less time to spend with friends or participate in 

routine activities, such as summer camp or fi eld trips.

Work Disruptions

 Fatigue and increased stress from preoccupation with personal issues can lead to poor 

work performance. 

 Confl icts with co-workers may increase, because of the added stress. 

 Businesses may be forced to lay off employees, or company work hours and wages 

may be cut. 

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Additional Resources

Anxiety Disorders Association of America (ADAA) 

8730 Georgia Avenue, Suite 600 

Silver Spring, MD 20910 

Phone: 240-485-1001 

Fax: 240-485-1035

Web site: www.adaa.org

National Mental Health Association 

2001 N. Beauregard Street, 12th Floor 

Alexandria, VA 22311 

Local phone: 703-684-7742

Toll-free: 800-969-NMHA (6642) 

Fax: 703-684-5968 

Web site: www.nmha.org/reassurance/anniversary/index.cfm

Department of Veterans Affairs 

National Center for Post-Traumatic Stress Disorder 

116D VA Medical and Regional Offi ce Center 

White River Junction, VT 05009 

Phone: 802-296-6300

Web site: www.ncptsd.va.gov/facts/disasters/fs_rescue_

workers.html

Federal Emergency Management Agency (FEMA)

500 C Street, S.W.

Washington, DC 20472

Toll-free: 800-621-FEMA

Web site: www.fema.gov/index2.htm

National Institute of Mental Health 

Offi ce of Communications

6001 Executive Boulevard

Room 8184, MSC 9663

Bethesda, MD 20892-9663

Local phone: 301-443-4513

Toll-free: 866-615-NIMH (6464)

TTY: 301-443-8431

Fax: 301-443-4279

Web site: www.nimh.nih.gov

Note: Inclusion of a resource in this fact sheet does not imply 

endorsement by the Center for Mental Health Services, the 

Substance Abuse and Mental Health Services Administration, or 

the U.S. Department of Health and Human Services.

KEN-01-0097/NMH02-0139

9/2005

 Reduced income may require taking a second job. 

 Daily travel and commute patterns may be 

disrupted, because of the loss of a car or road 

reconstruction.

Financial Worries

 Those who experience work disruptions may be 

unable to regain their previous standard of living, 

leading to fi nancial concerns and unpaid bills. 

 Seeking fi nancial assistance to rebuild and repair 

damages adds to the already high levels of stress 

caused by the disaster or traumatic event, and the 

hassles of dealing with a bureaucracy can add to 

the frustration.

How to Be a Survivor

Regardless of individual circumstances, everyone needs 

to complete several steps to recovery from a disaster or 

traumatic event.

Accept the reality of the loss. 

 Allow yourself and other family members to feel 

sadness and grief over what has happened. 

 Adjust to a new environment. Acknowledge that 

the person or possessions lost are gone forever. 

 Put closure to the situation and move on. Do not 

continue to let the loss take its physical, emotional, 

or spiritual toll. 

Have faith in better times to come.

You and your family have survived a traumatic event. 

That doesn’t mean your lives are over or that you don’t 

deserve to be happy again. Return to doing things you 

enjoy with friends and as a family. Reestablish the 

routines of your life. Make commitments and keep them. 

If you or a member of your family still has trouble 

coping, ask for help. Consult a counselor or mental 

health professional. In the workplace, you may be 

able to get assistance from your human resources 

department or your company’s Employee Assistance 

Program. For help with fi nancial matters, contact a 

fi nancial advisor. 

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