After the deluge: Using psychological first aid to recover from disaster

About two thirds of all Australians are likely to face a traumatic experience or know someone close who will. As we have witnessed in the recent flooding, being prepared can make all the difference. Understanding and recalling psychological first aid in the wake of natural disasters, as well as physical or sexual assault, will give you and those around you the best defence to cope. When it comes to facing adversity, Aussies are tough. So let's be smart too.

Hope Floats: What is psychological first aid?

Psychological first aid (PFA) is an internationally recognised process recommended for people of any age immediately after a distressing event. It has been proven to help and is based on five guiding principles:

Promoting a sense of safety;
Promoting calming;
Promoting a sense of self- and community-efficacy;
Promoting connectedness; and
Instilling hope.

PFA does not assume that all people will have long-term problems; rather, it focuses on overcoming challenges. It is also designed to reduce initial distress so people can regain a sense of control over their lives. Functioning on a day-to-day level can be difficult after these experiences, so fostering normality and adaptation is vital.

Professionals usually deliver PFA but everyone can benefit from knowing these important tips.

Safety in numbers

PFA involves both practical and emotional support, combined with ongoing monitoring. Different people have different coping mechanisms, but the most important thing is that these mechanisms are positive. So remember to surround you or the person suffering distress with supportive friends and family. Emotional recovery takes time and healing takes community.

Strength in action

If you want to help, remember to first help yourself. Even if you're feeling low and apathetic, help yourself come to terms with a traumatic occasion by following a few key actions.

Let yourself recognise what has happened. This doesn't mean overreacting or losing your 'proverbial', but it does mean feeling and understanding what is actually happening on a realistic level. Remember, you are strong and you can deal with anything.

This is the most important time to look after yourself. Good food, rest, exercise, music and yoga are great ways to keep your energy levels up. You'll need them, so use your experience to guide you.

Cut the stimulants! If you're stressed to the max, then cut out any of the stuff making it worse, like coffee, cola, cigarettes, booze, chocolate, drugs or terrible food. Give yourself a fighting chance and treat your body well. Numbing the pain will only prolong it.

Get in contact with people you care about. It will remind you what is important in life. Being alone is fine, but don't isolate yourself. You are loved and all your friends are waiting to shower you with it!

Recurring thoughts, dreams and flashbacks are normal. Don't try to fight them. They will decrease in time. Try not to block them out or bottle up your feelings.

Be more careful than usual, like when cooking, driving, or using machinery. Following a trauma, we are more vulnerable to accidents and physical illness.

Try to resume a normal routine as quickly as possible but don't burn yourself out. Count each day as a success.

Stay away from any life-changing decisions. If you suddenly feel like moving house, changing jobs (or spouses!) just wait a while. You may be more emotional than normal and might just need some time.

A traumatic event can have an impact on how you see the world, your life, your goals and your relationships. Giving yourself time to re-evaluate what you think and talking to others about it may help.

You may wish to provide support to others who have been through similar situations, especially as you start to feel better.

Spread your love

If you are in the position to help a loved one, there are many approaches you can use to successfully support them through this hard time. Firstly, don't be scared to acknowledge they have been through an extremely stressful event.

Some people may not be ready to talk but practical offers of watching their children or doing some groceries could be incredibly helpful during this time.

Let them know you will keep track of important news for them so they can take their mind off it. This will also keep them from becoming bombarded by constant media.

Encourage your friend of family member to get back on track by getting into routines. Avoiding their feelings with work or errands is not helpful, so ensure they are dealing with their emotions too.

Also remind them that this is not a good time to make major life decisions. Having control is one thing but doing something they'll regret is something else.

In terms of conversation, it can often be hard to know what to say, but don't let fear of saying 'the wrong thing' stop you.

Some great starting out questions are:

"Are there any things that you think would help you to feel better, anything that I can get for you or do for you?"
"Do you have any concerns or problems that we could sort out together?"
"What have you done in the past to make yourself feel better when things got difficult?"

Try to avoid things like "I know how you feel" or "it's going to be fine". It's OK to listen quietly, too, and just being there can help.

If you want to encourage them to talk and it seems like they need a bit of help, try these leading questions:

"Would it be helpful to talk about what happened?"
"What are the main things worrying you at the moment?"
"You've had a rough time, how are you going? How is (Fred) going?"

After listening to what the person has told you, you can show them that you understand by reflecting what they said or re-phrasing the information they gave you. You might start your response with something like:

"This is such a difficult time for you."
"Sometimes situations like these can be overwhelming."
"It's hard to see a light at the end of the tunnel."
"You seem really..."
"It sounds like..."
"Did I understand right that you..."
"No wonder you feel..."

If it's not working, don't worry and don't force it. Talking about other topics, especially ones they like, can be just as comforting at the time. Just make sure they are not on their own for days on end – isolation can play tricks on anyone's mind.

When the storm has passed

After a devastating event, some people will start to regain mental stability earlier than others. Following initial PFA, there may be some individuals who still experience ongoing problems or post-traumatic mental health problems.

This could include anxiety, depression, post-traumatic stress disorder (PTSD), and risky alcohol and drug use, as well as difficulties with relationships, work or study.

These problems affect the individual as well as those around them. Recognising this is important so you can know when to get further help. If you notice a person suffering from high anxiety or depression more than two weeks after the event, seek professional help. The person may feel like harming themselves or others too, so it's better to get help as soon as possible.

Blue skies

Feeling 'back to normal' may take some time, but it is definitely possible. Australians have faced some of the fiercest battles and throughout we have been resilient and resourceful. Any or all of these tips may help a person on their way and if further assistance is required, there are trained professionals waiting for your call.

More information

For more information on trauma and disaster recovery, including psychological first aid, how you can help yourself and how you can help others, see Disaster Recovery: Psychological First Aid.