Learning about and using healthy coping skills to overcome daily challenges in your life is an important step to maintaining good mental health. It’s these same skills that will help you cope better during disasters or emergencies.

The skills that you can build now that will also prepare you to cope better during a disaster or emergency event include:

• build your emotional wellness
• build social connections
• build healthy habits
• be prepared and have a plan for a disaster or emergency

Building coping skills before a disaster or emergency event is helpful for everyday life, but they become essential when disaster strikes.

Building your emotional wellness by learning about and using healthy coping skills to meet daily challenges can help you build the skills you need to cope better during a disaster or emergency event.

How can I build emotional wellness?

• Develop a positive mindset. Spend time with positive people, remember positive things, and be kind to yourself. Everyone makes mistakes. Learn from them and move forward.
• Decrease or stop unhealthy coping behaviours, like smoking, drinking alcohol, eating too much, or not eating enough.
• Make time for yourself, like by reading a good book or listening to your favourite music. Taking time for yourself can give you the mental energy to better cope with busy schedules.
• Build and maintain social connections.
• Build healthy habits.

Be prepared and have an emergency plan.

How can I build social connections?

Strong support networks are essential in life but are especially important during a disaster or emergency event.

• Ask for help when you need it and help others when you can. Giving and accepting help builds a strong social support network.
• Take part in celebrations and ceremonies to help build a sense of community. Try to include people who are important to you.
• Spend time with supportive family and friends. Spending time with people you like is good for your physical and emotional health.
• Get to know your neighbours. In a disaster or emergency event, your neighbours are often the first to respond. Knowing who you can turn to in times of need is important. It’s also good to know who might need your help in an emergency. One way to get to know your neighbours and your neighbourhood is to volunteer or join your local community association.

How can I build healthy habits?

Taking good care of yourself physically can help you cope well emotionally.

• Eat well-balanced, healthy foods according to Canada’s food guide. Food is just as important for your emotional health as it is for your physical health. Making healthy food choices can help balance your mood, help you stay focused, and give you more energy.
• Get quality sleep. For adults, 7 to 9 hours of sleep per night is recommended. When you don’t get quality sleep, it can affect how you cope with everyday challenges. To improve the quality of your sleep:
  • go to bed and wake up at the same time every day
  • sleep in a quiet, dark, and comfortable environment
  • dim lights and turn off electronic screens 2 hours before bed
  • take a warm bath or shower before bed
  • avoid alcohol and caffeine before bed
• Drink water when possible and avoid drinks high in caffeine or sugar.
• Make physical activity part of your daily routine. Adults should do at least 20 minutes of moderate-to-vigorous intensity aerobic activity every day. Moderate-to-vigorous intensity means that your heart rate increases, you breathe deeper, and you sweat (for example, running, cycling, or swimming). In addition to doing aerobic activities, try to do muscle and bone strengthening activities, like push-ups, lifting weights, or yard work, at least 3 days a week.
• Manage chronic health conditions like diabetes, heart conditions, and anxiety. If you need help, talk to your doctor or healthcare provider.

How can I be prepared and have a plan for a disaster or emergency?

When you have no control over a stressful situation, you still have control over how you understand and respond to it. Having a plan can help you stay calm and feel more in control. This can help you make better choices during a disaster or emergency event.

• Make an emergency kit. Your emergency kit should have enough supplies for everyone in your family, including your pets, to last up to 72 hours (3 days). Learn more about building your emergency kit.
• Have an emergency plan. When you’re under stress, you might not remember where to meet and might forget emergency phone numbers and addresses. Having your plan written down will help you manage your stress and reduce anxiety. Make sure everyone in your family understands the plan and what they need to do to be safe. When possible, let children and teens help with planning. Learn more about making your emergency plan.
• Share your plan. It’s important to share your emergency plan with someone who lives nearby and with someone outside of your area. If a disaster or emergency happens you’ll want a trusted local contact who knows your plan and can help or check in. Having someone outside of your area gives you a reliable person to check in with who can let the people you care about know you’re safe if you can’t reach them yourself. Sharing your plan is about making sure that you’re not going through a disaster or emergency alone and that you can stay in touch.