Preparing for the Stress of Disasters and Mass Emergencies - Federal Emergency Responders

Employees Action to Reduce and Manage Stress

6. After the Disaster: Reducing Stress and Reconnecting to Everyday Life 

6.1 Individual and Family Steps to Recover and Minimize Stress

• It is common for emergency responders to miss the high energy work and excitement of the disaster response;
• Connect with people you feel comfortable with;
• Gradually return to your normal routine as soon as you can;
• Good health habits will help you replenish you energy;
• Monitor you health, moods and feelings in the weeks after the event;
• Recognize signs of persistent stress and take advantage of the available peer support or EAP;
• Do not dismiss your family's concerns about your health;
• Communicate openly and honestly about your reactions with people you trust and feel comfortable with;
• Continue to participate in your regular social and recreational activities;
• Pace yourself if you are physically or mentally fatigue as you are at a higher risk for accidents;
• Spend extra time with your spouse and children, especially if you are away from home for long periods. Consider individual time with each of them;
• As relevant to you, draw upon your spirituality and personal beliefs; and
• Offer support to colleagues while respecting their boundaries so as not to move into a counselling or rescuing role.

6.2 After the Disaster - What to Watch Out For?

Here is a summary of actions that increase the risk of health problems:

• Working to the point of not attending to balanced healthy lifestyle;
• Denial or avoidance of problems - at best denial is only a short term relief;
• Anger/violence;
• Excessive behavior that interferes with taking care of yourself (such as excessive eating, computer time, video games);
• Doing risky things
• Withdrawing from family/friends, pleasant, social, and recreational or leisure activities;
• Blaming others; and
• Using alcohol, drugs or gambling to cope (see low risk drinking guidelines).

6.3 Recovering From Disasters and Low-Risk Drinking Guidelines

There is evidence that after a disaster some people may increase their drinking especially if in the past they had alcohol misuse or abuse problems. Some people believe alcohol helps them cope with stress or upsetting thoughts or feelings. There are a lot of drawbacks with increased alcohol use, for instance, you sleep badly and alcohol affects how you relate to loved ones and co-workers. It also leads to long-term health problems, such as heart disease and some forms of cancer. 

One thing is certain. Drinking too much will slow down your recovery from a disaster or a traumatic event.

Research shows that following these low risk drinking guidelines will reduce your risk of injury, and lead to fewer family, health, work, and money problems. In this chart, a 'standard' drink means:

12 ounces of 5% beer or 5 ounces of table wine or 1.5 ounces of alcohol (80 proof).

	Number of drinks for men	Number of drinks for women
Daily	No more than 2	No more than 1
Weekly	No more than 14	No more than 7

It is best not to drink if any of these points apply to you:

• You have a health problem -- unless your doctor has told you that low-risk drinking is not harmful for you;
• You are taking medicine -- unless your doctor has said that it is safe for you;
• You are pregnant or thinking about getting pregnant;
• Others look to you for their safety; and
• You need to be alert and you will need to do things that require your full attention and skill.

6.4 When to Seek Help?

Many people are able to change their problematic behaviour themselves with the support of friends or colleagues.  However as noted in the beginning of this guide, there are individual, workplace and disaster factors that can lead to persistent stress, work, family or physical health problems.  If you are experiencing the following (see below), consider seeking support from a health professional or your Employee Assistance Program (EAP). Also if you observe these concerns in a colleague, encourage them to contact a health professional or their EAP.

Seek help when you are experiencing one or more of the following:

• Distressing thoughts, behaviours or emotions last more than 3-4 weeks (see signs of traumatic stress);
• You continue to have difficulty functioning as you normally do at work, in the family or in social recreational activities;
• There are continuing physical symptoms such as stomach aches/upsets, nausea, diarrhoea, intestinal cramps, elevated heart rate, elevated blood pressure, elevated blood sugar that do not resolve themselves in 1-2 days;
• There is problematic use of alcohol or drugs;
• At any time you feel a sense of hopelessness or helpless about your emotions or behaviours or life; and
• You feel preoccupied by over-identification with or feeling overwhelmed by victims' and families' grief.

The good news is that there are effective supports and treatments for stress related problems including Post Traumatic Stress. Nowadays, counselling or therapy consists of practical conversations with a trained mental health professional. It includes a confidential discussion of a difficulty and ways to improve one's skills and/or confidence in changing or coping with the situation.  It is helpful to work with mental health professionals experienced in working with emergency professionals that are often available through your EAP.