How to cope with natural disasters: 12 tips to find calm in chaos
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Natural disasters can leave you feeling overwhelmed, uncertain, and emotionally drained. These 12 tips can help you care for your mental health while you're in crisis mode.
Natural disasters can create instant upheaval and often occur unexpectedly. Whether it’s a wildfire, hurricane, tornado, flood, earthquake, or another terrifying event, these experiences often bring waves of uncertainty, loss, and emotional and physical disruption.
If you or someone you love has been dealing with the aftermath of a natural disaster, they might be feeling overwhelmed or emotionally drained. It’s common for survival to become the immediate priority, and mental health may have to take a backseat.
But the truth is that taking care of your emotional wellbeing during a natural disaster should be prioritized alongside protecting your physical safety. While we can’t control the chaos of a natural disaster, we can focus on small, meaningful ways to nurture our mental health. These strategies are not about perfection but about finding moments of calm wherever possible.
What impact can natural disasters have on your mental health?
Natural disasters affect more than just our immediate communities and physical surroundings — they also have big consequences on our emotional and psychological wellbeing. Whether it’s the unpredictability of wildfires, the sudden onset of an earthquake, or the slow progression of a hurricane, these events can leave emotional marks that we will deal with for months or even years to come.
One of the most immediate effects is heightened stress and anxiety. The fear of physical danger, uncertainty about loved ones, and the potential for loss of home, community, or life can create a powerful emotional strain. Even after the immediate threat has passed, the aftermath can bring ongoing challenges, such as navigating displacement, financial strain, dealing with insurance companies or emergency grant money, as well as the potential loss of irreplaceable possessions.
Common emotional effects of natural disasters include:
Post-Traumatic Stress Disorder (PTSD): Recurring memories, nightmares, or a heightened sense of danger long after the event.
Grief and loss: Mourning the loss of loved ones, homes, pets, or just a familiar way of life.
Depression: A pervasive feeling of sadness, hopelessness, or withdrawal from everyday activities.
Survivor’s guilt: Wondering why you were spared when others suffered losses, which can complicate the grieving process and make recovery more challenging.
Children and older adults are particularly vulnerable to these emotional effects. For kids, the lack of understanding and disruption of routines can cause intense fear or clinginess. You might even notice a behavioral regression.
Older adults, especially those with mobility challenges or existing health concerns, may experience heightened feelings of isolation or despair during and after a disaster. Those with preexisting mental health conditions or without strong support systems (including a lack of mental health support) may also suffer disproportionately.
How can different types of natural disasters impact your mental health?
There’s no doubt that every natural disaster can and will have an effect on your mental health, but the specifics of the impact may vary with the different types of incident (and, of course, your individual experience of it). Here are the potential effects of some of these natural events.
Wildfires
Evacuations, air quality concerns, and the destruction of homes or natural landscapes can create a sense of loss and disconnection, along with ongoing stress past the initial recovery phase.
Hurricanes, tornadoes, and floods
These weather events often lead to prolonged periods of uncertainty, especially as they tend to reoccur more frequently The time spent preparing, enduring, and recovering (sometimes multiple times a year) can take a toll, with survivors often experiencing anxiety, depression, and feelings of helplessness.
Earthquakes
The sudden and unpredictable nature of earthquakes can lead to lingering fear of aftershocks, which may result in hypervigilance, difficulty sleeping, or physical symptoms like a racing heart or muscle tension.
Tsunamis
Occurring with little warning, experiencing a tsunami can create feelings of intense fear, confusion, and result in trauma. Survivors may also experience vulnerability and survivor’s guilt from witnessing the devastation.
Volcanic eruptions
Evacuations, ash clouds, and lava flows cause anxiety, while visible destruction and long-term impacts on homes and health intensify grief and loss. People near the volcano may also experience anxiety and fear surrounding air quality.
Landslides
Sudden and destructive landslides bring shock, fear, and prolonged distress, especially for those living in high-risk areas. Not to mention landslides often occur in areas that have experienced wildfire followed by heavy rains. This combination can feel like a devastating one-two punch.
Droughts
Gradual and prolonged, droughts disrupt livelihoods, cause financial strain, and lead to anxiety, stress, and hopelessness, often worsened by water scarcity and resource conflicts.
Blizzards
Severe winter storms can lead to isolation, fear, and anxiety due to power outages, limited access to supplies like heat and electricity. The prolonged confinement and disruption to daily life can exacerbate feelings of loneliness, especially for those in remote or vulnerable situations.
12 tips for finding your own calm in chaos
Coping with a natural disaster is never easy, but there are steps you can take to support your mental health. And each step, no matter how small, can help you along your road to recovery.
It’s important to create as much calm as you can even during the most uncertain times, but these strategies don’t require perfection or big changes. Instead, you can try tiny, intentional acts of care to help restore feelings of balance.
1. Acknowledge your emotions without judgment
It’s natural to experience a flood of emotions during a crisis. Fear, sadness, frustration, or even guilt may arise, and it’s important to let yourself feel these emotions without labeling them as “good” or “bad.” Simply recognizing your feelings and saying to yourself, “I feel scared right now,” can reduce the intensity of the feeling and help you process it.
If you’re comfortable, share your emotions with someone you trust. While it may seem small, talking about your feelings can lift a little bit of the weight off of your shoulders, and remind you that you’re not walking through this by yourself.
💙 Having trouble pinpointing your feelings? Explore our Feelings Wheel and Feelings Journal to help you find clarity.
2. Lean into simple routines
When life feels chaotic, even the smallest routines can offer stability. Something as simple as brushing your teeth at the same time each day, making a cup of tea, or tidying up a small space can create a sense of normalcy — especially if you’ve been forced to leave your home.
Repeating these comforting habits sends a signal to your brain that not everything has changed, providing a sense of safety and grounding in the midst of uncertainty. (Here are 12 relaxation ideas to help reduce stress and anxiety.)
3. Practice mindful breathing
In moments of high stress, your breathing can become shallow or erratic, which may increase feelings of panic or tension. Mindful breathing exercises (we like these seven) can help calm your nervous system and refocus your mind.
Try this simple technique:
Breathe in deeply through your nose for a count of four.
Hold your breath for four counts.
Slowly exhale through your mouth for six counts.
Repeat this cycle a few times, focusing on the rhythm of your breath. You may notice your heart rate slowing and your body relaxing.
💙 If you’re interested in a guided breathing technique, check out the Breathe into Relaxation meditation with Jay Shetty.
4. Try grounding techniques
When your thoughts are racing, grounding techniques can help anchor you to the present moment. One effective method is the 5-4-3-2-1 grounding technique.
Identify 5 things you can see around you.
Touch 4 things you can feel (like the texture of your clothing or the ground beneath your feet).
Listen for 3 things you can hear (birds, distant voices, or even silence).
Notice 2 things you can smell (or imagine your favorite scent).
Recognize 1 thing you can taste (even if it’s just a sip of water).
This exercise engages your senses and gently pulls you out of overwhelming thoughts, bringing you back to the here and now.
Explore 18 more grounding techniques to help you find some moments of calm in chaos.
5. Stay hydrated and nourished
When faced with a natural disaster, eating or drinking often takes a backseat to survival tasks. However, dehydration and hunger can increase fatigue, irritability, and even panic and anxiety. Even if you don’t feel hungry, aim for small, simple meals and drink water regularly.
If possible, focus on foods that provide steady energy, like nuts, whole grains, fruits, or protein bars. Keep snacks accessible and remind yourself that nourishing your body also supports your mind.
6. Stay connected to loved ones
Social support is one of the most powerful tools for coping with adversity. Whether it’s reaching out to family members, friends, neighbors, or support groups, staying connected can help ease feelings of isolation and provide emotional reassurance. Even a quick phone call, a text message, or sitting together in silence can remind you that you’re not facing this alone.
But of course, if you feel overwhelmed by the constant calls, texts, or emails from loved ones, it’s okay to take time for yourself and take a break from communication.
7. Find comfort in small joys as they occur
It may feel counterintuitive to seek joy during a crisis, but small, comforting moments can help you stop spiraling and connect you back to the good things you still have. These probably won’t be very grand, but feeling the sunlight on your face, hearing your favorite song, or the sounds of a pet snoring beside you can bring small moments of relief.
And don’t underestimate the power of gratitude in these moments. Without diminishing the very real loss you’re walking through, taking time for some quiet acknowledgement of anything positive around you—like the kindness of strangers or a warm blanket—can shift your perspective and maybe offer a bit of hope to keep moving forward.
8. Limit exposure to distressing news
While staying informed is important during a natural disaster, excessive news consumption can increase feelings of anxiety. It’s easy to get caught in a cycle of refreshing updates or scrolling through social media, but this can leave you emotionally drained and even feeling helpless.
Set boundaries for yourself and maybe check trusted news sources once or twice a day, and avoid engaging with speculative or sensationalist coverage that will only heighten your anxiety.
9. Move your body gently
When stress builds up, physical movement can help release tension and improve your mood. This doesn’t mean pushing yourself to exercise intensely — gentle movement can be enough to ease the strain on your body and mind.
If it’s safe to do so, step outside for fresh air or a short walk. Nature can have a grounding effect, and even a few minutes outdoors can help you feel more balanced. If it’s not safe to go outside, try some gentle stretching or even some gentle yoga. Curious how to practice yoga for relaxation? Here are five simple stress-relieving poses.
10. Focus on what you can control
One thing is for sure: Natural disasters can make us feel powerless. So intentionally shifting your focus to small, manageable actions can help to restore a sense of agency and purpose. Whether it’s organizing supplies, following an evacuation plan, or comforting someone in need, these acts can make a meaningful difference.
You don’t have to tackle everything at once, especially if you feel overwhelmed. Start with one small step at a time, and remind yourself that progress—no matter how small—is still progress.
11. Focus on getting good sleep (we know it’s hard)
When you’re dealing with the chaos of a natural disaster, we know that getting a good night’s sleep can feel impossible. Stress and anxiety often keep the mind racing, replaying events or worrying about what comes next. But sleep is essential — it helps your body recover, keeps your mind sharp, and gives you the energy to face challenges.
If possible, take a few minutes before bed to engage in a calming activity. This could be reading a comforting book, journaling about your day, or listening to soothing music. (You can also explore these eight winddown activities to help you destress.)
Once you get into bed, try different mindful techniques to help you ease into sleep. Here are a few techniques to try:
Progressive muscle relaxation: Lie down and slowly tense and relax each muscle group in your body, starting with your toes and moving upward to your head. This helps release physical tension and brings a sense of calm.
Deep breathing exercises: Focus on slow, intentional breaths. Try the 4–7–8 technique: inhale for four counts, hold for seven counts, and exhale slowly for eight counts. This can help lower your heart rate and reduce anxiety.
Visualization: Imagine a peaceful place, like a quiet beach or a serene forest. Try to really picture the sights, sounds, and sensations of this comforting space, while you allow your mind to gently drift away from stress.
💙 Soften into Sleep during this meditation with Chibs Okereke on those nights when it’s hard to wind down.
12. Seek professional support if needed
You do not have to suffer through this time alone. If you’re feeling overwhelmed or finding it hard to function, there are many options for professional support that could be extremely helpful. Therapists, crisis counselors, grief groups, and support hotlines are trained to help in times of trauma.
In many cases, there are free or low-cost resources available during and after disasters. Remember that seeking help is a sign of strength, not weakness, and it’s an important step in taking care of yourself.
How to cope with natural disasters FAQs
How do humans cope with natural disasters?
Coping with a natural disaster often involves a mix of physical and emotional strategies that can help you navigate the immediate and long-term impacts of the event. One of the most common coping mechanisms is leaning on your social connections, which can provide comfort, share the burden of recovery, and remind people that they are not alone.
Another helpful coping strategy is doing your best to focus on what is actually in your control. When chaos unfolds, taking small, manageable actions—like gathering supplies, helping others, or organizing tasks—can help create a sense of stability and grounding.
Taking time to process your emotions is also important, and activities like journaling, meditation, or talking with a trusted person can be a good place to start.
Lastly, many people find strength in small moments of hope, gratitude, and routine. A simple cup of tea, a comforting hug, or sharing a laugh with a friend can remind us of how resilient we can be. Over time, these small moments build a foundation for healing and adaptation. (Dealing with PTSD? Explore six ways that EMDR therapy could help.)
How do I manage stress during a natural disaster?
Managing stress during a natural disaster can feel like an impossible task, so try breaking it down into small steps. Start by focusing on your basic needs: staying hydrated, eating regularly, and getting as much rest as possible. These simple habits are the real foundation for your emotional wellbeing, and can bolster your resilience.
It’s also helpful to practice grounding techniques when stress feels overwhelming. Breathing exercises, progressive muscle relaxation, or engaging your senses—such as noticing the sights, sounds, and smells around you—can help bring you back to the present moment. Limiting your exposure to distressing news or social media updates is another important way to protect your mental wellbeing. Stay in touch with your loved ones to feel their connection and support. A quick conversation or shared moment can make you feel less isolated.
Finally, remind yourself to take things one step at a time. Focusing on what you can control, no matter how small, can reduce any feelings of helplessness and bring you a little bit more calm during all the uncertainty.
How can I support kids during a natural disaster?
Children tend to experience natural disasters a bit differently than adults. While we might be preoccupied with logistics, safety, and recovery, children are often grappling with overwhelming feelings of fear, confusion, and a loss of normalcy. And these emotions can show up in unexpected ways, like changes in behavior, regression, or clinginess. As a caregiver, your support can provide them with the comfort and security they need to navigate these challenging times.
Be sure to reassure them that they are safe and that the situation is only temporary. You might also encourage them to do some gentle meditation (here are seven steps to get started). You may also want to allow space for them to process their emotions, even if it means using a tool like The Feelings Wheel to help them express what’s going on inside.
Stick to routines as much as possible so their life isn’t totally disrupted. Provide opportunities for creativity and fun to help balance the feelings of fear and frustration.
How can I support a loved one with anxiety after a natural disaster?
Supporting a loved one after a natural disaster starts with being present and empathetic. You don’t need to fix or change them, sometimes simply listening to them talk about their fears can provide immense comfort.
Avoid minimizing their feelings. The truth is, you probably don’t know what they're going through, so rather than offering overly simplistic solutions, try to validate their emotions by saying things like, “It’s okay to feel this way. This has been a really difficult experience.”
You might encourage them to take small steps toward managing their anxiety, like practicing deep breathing, engaging in physical activity, or limiting exposure to distressing news. If it seems appropriate, suggest seeking professional support—like a therapist or counselor—who can provide more tools to help them navigate their anxiety.
Most importantly, be patient. Physical and emotional recovery from a natural disaster takes time, and your consistent support can make a meaningful difference in their journey toward healing.
How do I create a safe mental space in uncertain times?
Creating a safe mental space starts with setting boundaries and putting your emotional wellbeing first. Identify what you can control in your environment, such as reducing exposure to triggering information or creating small routines that bring comfort and stability. Even simple practices like starting your day with a moment of gratitude or ending it with a calming activity can help create a sense of safety.
Visualization can help you create a mental “safe haven.” Imagine a place where you feel calm and secure, and use this image as a mental retreat during moments of stress. And seeking professional help, such as therapy, can provide a structured and safe space for working through emotions.
By prioritizing these small actions, you can cultivate a sense of calm and resilience, even in uncertain times.
Calm your mind. Change your life.
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