Disasters and emergencies can disrupt every part of life—physically, emotionally, and socially. Recovery takes time, and it looks different for everyone. Here are some ideas to look after yourself and recognize when you may need extra support.
CALM Coping Tips
Connect. Your family, friends, and community may have activities that bring you together. Find ways to help others when you can and accept help from others when you need it. Connecting with others helps build hope after a disaster or emergency and reminds you that you’re not alone.
Accept what’s changed. Making sense and meaning out of a disaster can be hard. In the first year after a disaster, it’s common for certain events like birthdays, holidays, or a change of season to remind you of what’s changed or what you’ve lost. Part of recovery and healing is to recognize these times and to know it’s OK to grieve.
Look for the positive.After a disaster or emergency, it’s common to feel overwhelmed or disconnected from the things that once brought joy. But making time for activities you enjoy—whether it’s connecting with others, engaging in spiritual practices, pursuing hobbies, or spending time in nature—can play an important role in recovery. These moments of positivity help restore a sense of balance and hope. They also trigger the release of chemicals and hormones in your body that support physical and emotional healing. Emotions like happiness, appreciation, and gratitude aren’t just comforting, they’re biologically beneficial, helping you stay resilient as you move forward.
Manage stress. Some stress is expected after a disaster. Creating a routine that includes healthy activities you did before the event is an important step to recovery. Include stress-reducing activities, like walking or yoga, in your routine. Physical activity can help reduce tension and helps your body produce chemicals and hormones that help you cope better.
Recognizing when you are not coping well
Stress reactions may appear weeks or months after the event. Watch for these signs:
- thoughts about the disaster or emergency all the time
- flashbacks to the event
- a change in your sleep pattern like sleeping less or more, waking up through the night, having nightmares, or not sleeping at all
- changes in appetite (eating more or less than usual)
- avoiding people or activities that you usually enjoy
- increased alcohol, substance use, or gambling
- thoughts about harming yourself or suicide
- feeling hopeless, worried, or more frustrated than usual
If you notice these feelings or thoughts are becoming overwhelming and they are interfering with your relationships, work, or daily life, talk to a trusted friend, counsellor, or support person. If others express concern about your well-being, take it seriously.
If you have thoughts of harming yourself, harming others, or suicide, make sure you aren’t alone and
call 911 or go to the nearest emergency department
right away.
Coping and recovery
Recovery is a gradual process. Most people will begin to feel better and recover over time, but stress can affect your physical health too. You may notice:
- more headaches, stomach problems, colds, or allergies than normal
- worsening of any long-term (chronic) health problems, like heart problems or high blood pressure
Let your doctor or healthcare provider know you’ve been through a disaster or emergency, especially if there have been changes in your health.
The things that can help you stay physically well can also help your emotional wellness. To support your recovery:
- eat nutritious food
- drink enough water
- be active every day
- get enough rest and sleep
- reduce or stop substance use and gambling
