Coping with disaster
The psychological side of dealing with emergencies
“IT’S NORMAL TO FEEL ABNORMAL - IT’S OUR SURVIVAL ADAPTATION. IT’S HOW WE DEAL WITH IT THAT MATTERS.”
BUILDING a solid foundation ahead of storm season goes beyond bricks and mortar, with a human support structure just as vital for every Queenslander, a psychologist says.
Coping with an emergency or disaster on a psychological level can be the difference between survival and breaking point and clinical psychologist Dr Matthew Worthington said it came down to three things: planning, knowing how to control of your emotions and seeking support.
BEFORE DISASTER STRIKES
“Firstly, plan – always have a plan. Think of the worst case scenario and plan for that,” Dr Worthington said.
“Have two or three contingencies in place, I call them lifeboats, so you know where you are going to go if you need to evacuate, how you will get food and water, etc.
“Having contingencies in place makes us feel safe and if we don’t feel safe, we panic.”
He compared it to the safety drill conducted on aeroplanes before every flight, which reduces stress and anxiety for passengers because they understand exactly how to act and cope in an emergency situation.
Part of the planning phase includes ensuring you have a support network in place with family, friends or community groups.
“Let them know where you are and that you may need some help. The more we feel protected, the safer we feel and better we are at coping,” Dr Worthington said.
DURING A TRAUMATIC EVENT
If and when disaster strikes, activate your contingency plans. There is no need to panic or stress, because you’ll already have these in place ready to go.
Dr Worthington said if you experienced a particularly traumatic or chaotic experience, there were ways to calm yourself down to get back to thinking straight.
“Talking about it is good, but there are more effective ways of dealing with trauma at that particular moment,” he said.
“There are such things as Trauma Releasing Exercises, which is very new and comes from the animal kingdom because animals suffer trauma every day and have to get on with life.
“What happens is, when they get very stressed they involuntarily release neurogenic tremors that dissipate stress around the body.”
Humans, including the American military, are now being taught how to activate the same reflexes by performing particular stretches and movements, to override the body’s natural trauma responses.
Stress Less TRE is a smart phone app that can coach you through Trauma Releasing Exercises and one recommended by Dr Worthington.
“In high chaos, we also need to activate the front vagus nerve in the brain, which is the one that calms us down,” he said.
“The number one way to do this is through touch – a hug – but also soft music or singing, gentle rocking or even rubbing your heart gently.”
AFTER THE EVENT HAS PASSED
Dr Worthington said seeking professional support after a traumatic event was incredibly important for the coping and healing process.
“One thing everyone has to realise is that all these reactions people will be experiencing are normal. It’s normal to feel abnormal – it’s our survival adaptation. It’s how we deal with it that matters,” he said.
One treatment option Dr Worthington said he used with clients was eye movement desensitisation and reprocessing, which encourages the left and right hemispheres of the brain to talk to each other about the traumatic experience and process the distressing memories.
“Trauma is stored in the right side of the brain and we need to get the intelligent part of the brain, the left side, to connect with that trauma,” he said.
The procedure must be done with a clinician, but involves the left and right movement of the clinician’s fingers in front of the eyes to encourage bilateral stimulation.
“The left brain starts talking to this ‘capsule’ where the trauma is stored and says, ‘now we’re okay, now we’re safe’,” Dr Worthington said.
He said professional advice and support could also be sought out by those concerned for their loved ones if they didn’t seem to be coping after a disaster.
“A friend or family member can call a psychologist or a doctor and tell them they’re worried about their friend – that’s really important,” he said.
He encouraged people to look out for warning signs their loved ones were struggling, such as withdrawal, alienation and isolation, and regular check-ups were vital.
“Often, men in particular, don’t want to look weak by asking for help but it takes great strength to ask for help and can be really difficult, so it’s important we let people know we are there for them,” he said.
“We like being checked on – it makes us feel valued and important so a phone call or knock on the door is really important.
“Depending on how severe the situation is, just taking some food over to somebody is one of the biggest morale boosters there is – it is so powerful because it meets our primitive needs and is one of the most powerful sources of protection you can offer anyone.”
If you need support, phone your doctor or reach out to Lifeline on 13 11 14.