Navigating a natural disaster can be challenging, but you can look after your mental health by giving yourself time to adjust, limiting your news consumption, and reaching out for support.

Experiencing a natural disaster like a wildfire, hurricane, or flood can take a serious toll on your mental and emotional health.

While these events can bring shock, fear, grief, or even guilt for surviving, you can take several steps to care for yourself, starting with meeting your most basic needs.

Read on to learn how to take care of your mental health after a natural disaster.

A natural disaster can disrupt nearly every part of daily life. Giving yourself time to adjust helps you recover, rather than rushing through changes.

This may involve:

  • finding temporary housing or safe shelter
  • taking time off from work or school
  • reestablishing routines, like regular meals or sleep
  • handling important tasks, like filing insurance claims, getting relief help, or making repairs

In the first few weeks after a disaster, high stress levels can be common. You may notice insomnia, changes in mood, or difficulty concentrating.

For most people, these symptoms improve over time. But if they persist and interfere with your day-to-day activities, it’s important to speak with a healthcare professional.

They may be able to connect you with mental health support, local resources, or community organizations that can help you recover.

A 2024 review found that meeting basic needs like food and shelter can help reduce stress and support your mental health after a disaster.

However, you don’t need to do everything at once. Where possible, try to:

  • drink water throughout the day to stay hydrated
  • eat balanced meals to maintain your energy
  • aim for a consistent sleep routine or take short naps when needed
  • engage in light physical activity, like walking or stretching

Research shows that around one-third of people who experience a natural disaster may develop post-traumatic stress disorder (PTSD), depression, or anxiety.

The Centers for Disease Control and Prevention (CDC) notes that staying socially connected can reduce feelings of isolation and help manage stress, anxiety, and depression.

You can ask for support by:

  • talking with friends or family about how you’re feeling
  • joining community recovery groups or volunteer activities
  • asking for specific help, such as child care, meals, or transport
  • seeking professional help from a counselor, therapist, or support hotline

If opening up feels difficult, you can start small. Even a brief check-in with someone you trust can help you feel less alone and more supported.

According to a 2024 study, people who consumed disaster-related news were more likely to experience PTSD, depression, anxiety, and emotional distress.

Limiting your news consumption can help protect your mental health and support recovery. To do this, try to:

  • avoid graphic images or videos
  • set specific times to get updates from reliable sources to reduce stress
  • balance news with calming activities, such as reading or practicing mindfulness
  • take breaks from social media to avoid misinformation and upsetting content
  • turn off push notifications so breaking news doesn’t make you feel anxious

Many hotlines, online services, and community organizations can help you after a natural disaster. If you need more support, consider:

  • Mental health professionals: They can provide tools to help you cope and offer emotional support. Telehealth may also be an option.
  • Crisis lines: In the United States, call or text 988, or use the online chat at 988lifeline.org. You can also contact the Disaster Distress Helpline, a 24/7 hotline.
  • Local mental health centers: Many communities have centers that offer affordable or free services. Contact your local health department or social services agency for information.
  • Community or faith-based organizations: Many offer free counseling, group sessions, or disaster recovery programs.
  • Support groups: These can be online or in person and can connect you with other people who’ve been through similar events.

If cost or location is a barrier, look for free or low-cost services through nonprofit organizations or local disaster relief programs.

There are several ways you can take care of your mental health after a natural disaster:

  • give yourself time to adjust
  • take care of your basic needs
  • limit news consumption
  • seek support when you need it

If feelings like anxiety or depression persist, or you’re finding it hard to manage daily life, consider talking with a mental health professional.

They can provide effective treatment and connect you with resources to help you recover.