​​​​​While you cannot control a stressful situation, you can control how you react to it.

REACT

Remove yourself and your loved ones from danger. Finding shelter, water, and food is the first step to coping. This can help you feel emotionally safe.

Eat nutritious food and drink water. Stay away from foods or drinks that have a lot of sugar or caffeine. These foods or drinks may give you a quick boost, but end up making you feel more stressed afterwards. Try to drink 250 mL (1 cup) of water every 2 hours during the day.

Activity. Find balance between activity and rest. Physical activity can help you feel calmer and cope better. Walking for 15 minutes makes the brain release chemicals that help calm you so that you cope better with stress. Get enough sleep. Too little sleep can make you feel overwhelmed, which makes it hard to cope. If you need to, take 15 to 45 minute naps during the day. Don’t nap after 6 p.m. so you’re tired at bedtime.

Connect. Find ways to help others when you can and accept help from others when you need it. This will help remind you that you aren’t alone. Helping each other builds community and hope.

Talk. Let friends and family know where you are and how you’re doing. Talk to family, friends, or support workers about how you feel. Realizing that your feelings are a normal response to an unexpected event can help you recover.

Disasters and Emergencies Change People

A single disaster or emergency can create a number of losses at the same time. For example, after a fire you may have lost your home, your feeling of safety, or people you know may be missing, injured, or have died. It can be hard to cope when you find yourself in these situations. Experiencing a disasters or emergencies can make you feel uncertain and anxious about the future.

Everyone who goes through a disaster or emergency is affected in some way, it’s normal to have symptoms of stress.

People have different ways of coping with the same event. For some people, the signs of stress after a traumatic event don’t appear until weeks or months after the event happens.

Some common reactions to a disaster or emergency:

​Physical

• headache or body aches
• upset stomach, diarrhea, cramps
• being more thirsty than normal
• changes in your energy level
• faster heart rate or faster breathing than normal
• sweating

Behaviour

• always on the alert
• startle easy
• sleep too much or too little
• withdrawing from people

Emotional

• feeling anxious, helpless, or guilty
• having mood swings or no emotion
• feeling unmotivated
• feeling disconnected from others

Thinking

• trouble concentrating or remembering
• recalling other sad events
• trouble making decisions
• questioning spiritual beliefs

Talk to a trusted friend, counsellor, or other support person in your life if you’re finding:

• you feel very stressed and you can’t manage on your own
• your emotional reactions are getting in the way of your relationships, work, or other important activities
• other people are worried about how you’re doing or feeling

How can I get back to my normal life as soon as possible?

Focus on What Needs to Happen Today

Decide what’s important. It can be easier to cope if you break down big challenges into smaller, manageable steps.

• Make a list of what you need to do in the next day or week to keep you and your family safe and comfortable.
• Find support for you and your family.
• Return to your daily routines as much as possible. Routines like mealtimes, bedtimes, and day-to-day activities can help you feel calm and in control.
• Find a reliable source for updates and information. Take regular breaks from listening to or watching news reports. Thinking and talking about the events too much can make you feel more stressed.

What Can Wait Until Tomorrow?

• Find out when to follow-up with insurance claims.
• Find out when to apply for relief funds.
• Write a list of repairs that need to be done.

​​​​​​​Any change in a child’s environment or routine can make the child feel insecure, scared, or confused.

REACT

Remove yourself and your loved ones from danger. During an emergency or disaster, finding shelter, water, and food is the first step. Staying safe and keeping calm is important in helping you and your child in an emergency.

Eat nutritious food and drink water. Limit foods that are high in sugar. These types of foods or drinks give you a quick boost, but end up making you feel worse.

Activity. Return to your normal routine as quickly and as much as possible. Try to do what your family normally did before the event (e.g., eat meals together, walk together, play games, watch TV, read bedtime stories). Routines can help children feel safe and calm. Make time for your child to be physically active. For a young child, it’s important to have time to play. Distractions like card games or coloring books are good for small children. Teens might want to do community work and might need tasks to do to stay involved in response efforts.

Connect and use supports when needed. Caregivers, families, peers, and community all help your child or teen to respond and cope with trauma. A parent’s reaction to the stress of an event can affect how a child reacts. Model calm and constructive reactions to help your child feel calm. Find ways to help others when you can, and accept help from others when you need it. This will help remind you and your child that you’re not alone. Accepting help from others who can give it helps to build community and a sense of hope.

Talk about it. Encourage, but don’t force your child or teen to talk about the event. Let your child know it’s okay to feel mad, sad, or scared. Listen to your child’s stories without interrupting. Let your child know you understand how they feel. Children look up to adults for examples of how to act. Your child will copy how you talk about and cope with your feelings and concerns. If you talk about how you feel openly and calmly, this will help model a healthy coping style. Make time to give your child extra comforting if they need it.

Children and teens react to trauma and loss differently than adults do. Not all children or teens react the same way. It’s important to know what to expect. Show care and understanding to help your child or teen recover.

Common Stress Reactions

Children under 5 years old may:

• go back to doing things like they did when younger
• be afraid of strangers, animals, or monsters
• have changes in sleep patterns (e.g., sleep more or sleep less)
• have trouble falling asleep on their own
• start having nightmares
• cry more than normal
• change eating habits
• complain about aches or pains
• get confused easily
• want to always be with (cling to) adult caregivers
• have trouble talking (e.g., stuttering)

Children 6 to 12 years old may:

• return to behaviours they did when younger
• have trouble falling asleep, staying asleep, or be scared to sleep alone
• have trouble concentrating (e.g., at school)
• complain of a headache or stomach ache without an obvious cause
• be more aggressive or withdrawn
• ask about spiritual beliefs
• have trouble with any medical problems (e.g., diabetes)

Teens 13 to 18 years old may:

• have trouble sleeping (e.g., too much or too little)
• complain of aches and pains, headaches, or stomach or bowel problems
• get sad or depressed
• be withdrawn or quiet
• act out or have aggressive behaviour​
• have trouble with school or not want to go to school
• ask about spiritual beliefs
• feel guilty about surviving (if people have been hurt or have died)
• have trouble with any medical problems (e.g., diabetes)

All children are different. Some children might have symptoms of stress right after a disaster or emergency, while some may take weeks to have symptoms. Some children don’t have any symptoms at all. With care, attention, and understanding from parents and caregivers, symptoms of stress often go away on their own. If these symptoms don’t go away, your child might need to see a healthcare provider. If you aren’t sure how to support your child or teen, get support from a trusted friend or mental health professional.

The Media

Although you need to stay informed, seeing or hearing information about a disaster or emergency over and over can cause more stress. A child or teen might have an emotional or behavioral reaction because they don’t fully understand the event. A child or teen’s level of understanding and ways of coping will be different at different ages.

• Limit exposure to distressing images, TV, or radio reports.
• Watch or listen to reports on disasters or emergencies with your child or teen.
• Afterwards, talk about what was seen and heard. Your child will need your guidance and reassurance.