As a Psychotherapist and Licensed Clinical Social Worker based in Florida, I have seen firsthand the emotional toll hurricanes and natural disasters can take. While these events are a common part of life here, the trauma they leave behind can be long-lasting, affecting both mental well-being and financial stability. Whether it’s dealing with the anxiety of future storms or coping with the aftermath of losing your communit ro home (or both), managing the impact of a natural disaster requires both practical solutions and mental health care. I am writing this blog the day after Milton ravaged the West Coast of Florida, Central Florida and the Central East Coast of Florida.
Understanding Trauma from Hurricanes and Natural Disasters
Experiencing a hurricane or natural disaster can be traumatizing. As a matter of fact, after Hurricane Ian I had multiple clients seeking EMDR to manage their PTSD from that storm and, more recently, worked with someone living in the path of Helene. The uncertainty, fear for loved ones, property loss, and upheaval to daily life trigger overwhelming emotions. For many, the stress doesn’t end once the storm passes. As a matter of fact, it can be lifelong if not dealt with, as evidenced by one past client who lived through Hurricane Andrew (1992) and just a few years ago reached out for EMDR for Hurricane PTSD. Sadly, this individual had never directly dealt with their mental health and was living on permanent disability as a result. The aftermath can include financial burdens, housing insecurity, and the emotional impact of losing cherished possessions or even loved ones. These events can lead to prolonged anxiety, depression, or, in some cases, post-traumatic stress disorder (PTSD) that, if left untreated, worsens.
Common Reactions to Trauma:
- Hypervigilance: Constantly checking weather updates or feeling on edge.
- Intrusive Thoughts: Reliving the event or obsessing over the possibility of future disasters.
- Avoidance: Staying away from certain places or not wanting to talk about the disaster.
- Sleep Disturbances: Insomnia, nightmares, or feeling unrested after sleep.
- Emotional Numbing: Feeling detached or disconnected from others and your emotions.
Practical Tips for Managing Stress After a Hurricane
Create a Recovery Plan that starts before the storm: Use your video recorder or camera on your phone and document every nook and cranny of your home and belongings. Load them to the cloud. Then, if you have damage, start by assessing the damage and setting small, manageable goals for recovery. Rebuilding can feel overwhelming, but breaking it into steps might make it more manageable.
- Contact FEMA for disaster assistance (https://www.fema.gov/disaster-assistance) and local aid programs.
- Seek help from the Red Cross (https://www.redcross.org) for temporary housing, food, and other immediate needs.
Manage Financial Strain: After a natural disaster, many face financial hardships. In addition to FEMA assistance, explore state-funded programs or local community resources for financial aid.
- Check with your insurance company to understand what is covered.
- Visit DisasterAssistance.gov for information on available federal financial support.
Stay Connected: Reaching out to family, friends, and neighbors can ease feelings of isolation. These connections will help you feel more supported as you begin to rebuild. Obviously in the immediate aftermath cell service or internet may be down. See if your cell phone has satellite texting. Many do now. It may even be worth creating a social media account to communicate if you don’t have one.
Limit Media Exposure: While it’s important to stay informed, continuously watching news coverage of the disaster can heighten anxiety. Take breaks from media to focus on what you can control.
Mental Health Tips for Managing Hurricane Anxiety
1. Grounding Techniques
When anxiety spikes, grounding techniques can help. Try simple breathing exercises or focus on the present moment by listing things you can see, hear, and feel. These techniques can ease your mind during overwhelming moments. Another great breathing technique is to breath in your nose deeply into your stomach and then out through closed teeth (so the air slowly leaks out of your mouth). Repeat.
2. Recognize the Signs of PTSD
If, after a month or more, you find yourself unable to stop thinking about the disaster, avoiding reminders, or feeling persistently on edge, these could be signs of PTSD. Early intervention is crucial for preventing long-term trauma. Consider seeking counseling from a trauma-informed therapist who can help with techniques like EMDR (Eye Movement Desensitization and Reprocessing), TF-CBT (Trauma-Focused CBT), or a talk therapist to process what happened. There may be resources through FEMA or even local counseling / community mental health centers. You can also call your insurance to ask if they have a directory. In a pinch, try some handy mental health apps on your phone.
3. Seek Counseling
Therapy can provide essential emotional support and practical tools to navigate your feelings post-disaster. Whether it’s through one-on-one counseling, group therapy, or teletherapy, speaking to a professional can help you process the trauma and find healthy coping strategies. Many organizations offer low-cost or free counseling services for disaster victims, including FEMA’s Disaster Distress Helpline (https://www.samhsa.gov/find-help/disaster-distress-helpline) and Red Cross Mental Health Services.
4. Re-establish Routines
Rebuilding routines can help restore a sense of normalcy after a disaster. If you have the ability to work, getting back to work or simply keeping up with daily habits like cooking or exercising, small, consistent actions can help regulate your emotions. Obviously this tip assumes you have access to these things after a storm. If not, visiting your neighbors, bringing food or offering shelter to those in your community who may have damage, etc, can be ways to create routines. After a 2017 Hurricane our neighbors took to sitting in chairs on our front lawns because we had no power. It became a nice, nightly routine where would wave and say hi to neighbors. We knew we weren’t in the situation alone.
Preventing PTSD: The Importance of Early Intervention
Preventing PTSD requires addressing trauma early. After a disaster, many people focus only on physical recovery—repairing homes, replacing belongings, or dealing with financial issues—but mental health is equally important. Without proper attention, trauma can fester, leading to chronic issues like PTSD.
Some tips for preventing PTSD include:
- Talking About the Experience: Share your story with someone you trust. This reduces isolation and allows you to process the emotions attached to the event.
- Counseling: Early counseling interventions can provide critical tools to reframe the trauma and reduce its lasting impact.
- Mindfulness and Relaxation: Engage in regular relaxation techniques such as mindfulness or using a meditation app to help lower overall stress levels. If you have access to walking, slow walking and taking in your surroundings, mindfully, can help.
Resources for Mental Health and Financial Recovery
- FEMA: https://www.fema.gov
- Red Cross: https://www.redcross.org
- Disaster Assistance: https://www.disasterassistance.gov
- National Center for PTSD: https://www.ptsd.va.gov
Bibliography
- FEMA. “Disaster Assistance Programs.” Federal Emergency Management Agency. https://www.fema.gov/disaster-assistance.
- American Red Cross. “Hurricane Safety.” Red Cross. https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/hurricane.html.
- National Center for PTSD. “Trauma Recovery After Natural Disasters.” https://www.ptsd.va.gov/professional/treat/type/disasters_ptsd.asp.
- SAMHSA. “Disaster Distress Helpline.” Substance Abuse and Mental Health Services Administration. https://www.samhsa.gov/find-help/disaster-distress-helpline.
- APA. “PTSD Symptoms and Treatment.” American Psychological Association. https://www.apa.org/topics/ptsd.
This blog post aims to provide a blend of practical and mental health-focused solutions for people in Florida dealing with the trauma of hurricanes. It is not all encompassing and offers some practical steps. The truth is some will lose everything and be in survival mode for weeks or months. In those cases, reaching out to 988 and asking to speak to a crisis counselor can be a good, preventative measure for your mental health.