Coping with Disaster and Crisis
Everyone experiences crisis at some points during life. A crisis may be personal, such as a death or the loss of a relationship, or community-wide, such as a fire on campus. Examples of crisis or trauma situations include deaths, natural disasters, violent crime, sexual assault and abuse, the aftermath of suicide, accidents, threats to public health, or campus or domestic violence. People may also experience trauma indirectly. For example, bystanders, friends or roommates of victims, or public safety personnel who work with disaster or trauma victims may be affected.
Each person responds to crisis or disaster differently. It is important though, to understand the potential reactions that accompany crisis and to know how to care for yourself during times of extreme stress.
Typical Responses to Disaster
Emotional Responses
- Shock/Denial
- Fear/Anxiety
- Anger or Irritability
- Depression
- Feelings of Hopelessness
- Guilt
- Numbness
- Mood Changes
- Grief
Behavioral Responses
- Changes in Activity Level
- Social Withdrawal or Isolation
- Restlessness/Agitation/Pacing
- Eating or Appetite Changes
- Sleep Disturbance/Insomnia
- Increased Use of Alcohol/Drugs
- Inability to Relax
Cognitive Responses
- Forgetfulness
- Difficulty Making Decisions
- Difficulty Concentrating
- Dreams/Nightmares of Event
- Confusion
- “Flashbacks” of Crisis Event
- Confusion or Self-doubt
Physical Responses
- Fatigue/Loss of Energy
- Headaches/Back Pain
- GI Distress/Nausea/Vomiting
- Muscle Tension
- Trembling
- Rapid Heart Beat
- Sweating or Chills
- Dizziness
- Exaggerated Startle Response
- Weakness
Tips for Coping and Self-care
- Reach out and make contact with others.
- Talk with friends and loved ones.
- Recognize and accept your feelings as “normal” responses to extreme circumstances.
- Express your feelings appropriately; consider keeping a journal to help in the process.
- Structure your time.
- Maintain your usual schedule as much as you can.
- Get extra rest and set aside time to relax .
- Eat regular balanced meals even if you don’t feel hungry.
- Exercise or participate in some regular physical activity.
- Don’t make major decisions or changes in your life.
- Avoid excessive use of alcohol or drugs.
- Consider contacting the Talley Center for Counseling Services or a mental health professional if symptoms persist.
How to Support a Friend in Crisis
- Reach out and spend time with the person in crisis.
- Make time to talk , encourage the person to express his/her feelings, and listen.
- Respect the person’s need to spend time alone, too.
- Help with everyday tasks, where possible – run errands, share a meal, pick up mail, care for a pet, etc.
- Don’t try to offer false cheer or “fix things.” Listening non-judgmentally to another is a powerful form of support, in itself.
- Help the person connect with supportive resources on campus and in the community.
- Encourage the person to contact the Talley Center for Counseling Services for help, when appropriate.
- Take care of yourself, too; know your own limits.
Campus and Community Resources
- The Talley Center for Counseling Services :(540) 654-1053
- American Red Cross – Fredericksburg Chapter
Disaster Response Services - Rappahannock Council Against Sexual Assault (RCASA) :(540) 371-1666
24 hour Crisis Intervention
One-on-one Advocacy
Support Groups/Workshops - EmpowerHouse :(540) 373-9373
Crisis Intervention
Support Groups
Emergency Shelter
Education and Advocacy