Caring for yourself and loved ones in the wake of Natural Disasters

Over the past several years, our communities have been deeply affected by a relentless series of natural disasters – bushfires, floods, and severe weather events. For many living in places like Taree and across the broader Hunter and Mid-Coast regions, these events have not been isolated. Instead, they have arrived in waves, one after another – often before the last recovery efforts were fully complete. Alongside these challenges, the community has also weathered the far-reaching impacts of the COVID-19 pandemic, with its own health, economic, and social implications, further straining our collective resilience. The cumulative toll of these events has affected not only our homes and livelihoods, but also our sense of safety and emotional wellbeing.

If you’re finding yourself feeling exhausted, overwhelmed, or even numb – know that this is a completely natural response. It is common for people to experience grief, anger, sadness, and confusion after traumatic events. When we go through highly stressful or frightening experiences, our brains shift into survival mode. The part of the brain responsible for detecting danger – the amygdala – becomes more active, while the areas that help us think clearly and process emotions can become less responsive. This can make it harder to concentrate, sleep, or regulate our feelings. You might also find yourself re-experiencing the emotional impact of previous events, even as you face new challenges. These reactions aren’t a sign of weakness –they’re the brain’s way of trying to keep us safe. Understanding this can help us respond to ourselves and others with more compassion and patience during difficult times.

Some people might feel emotionally flooded, while others might feel disconnected or even guilty for not being more affected. All of these reactions are valid. Everyone copes in different ways and can experience their responses at different times.

In the face of such ongoing adversity, it’s more important than ever to care for ourselves and look out for one another. Below are some simple Psychological First Aid strategies you can use to support yourself during difficult times, as well as suggestions for how to help others who may be struggling.

Psychological First Aid Strategies: Supporting Yourself

• Acknowledge how you’re feeling
  There is no “normal” way to feel in the wake of disaster. Whether you’re feeling sad, frustrated, helpless, or irritable – these are all normal responses. Let yourself feel what you feel.
• Connect with others
  Sharing your experiences and emotions with friends, family, neighbours, or trusted professionals can help ease the burden. Connection is a powerful protective factor for mental health.
• Take small, manageable actions
  Even simple tasks – like organising supplies, preparing a go-bag, or checking in on a neighbour – can restore a sense of agency and control when the world feels unpredictable.
• Limit media exposure
  Continuous media coverage can heighten anxiety and distress. Give yourself permission to take breaks from news and social media and focus on what is within your control.
• Use grounding techniques
  If you are feeling overwhelmed or anxious, try to bring yourself back to the present by focusing on your breath, engaging your senses, or practising mindfulness. For example, name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Supporting Others Through Mental Health Challenges

• Listen without trying to fix
  Often, people don’t need solutions – they need to feel heard. Give others space to talk and validate their feelings, even if you don’t fully understand them.
• Offer practical support
  Sometimes a warm meal, a lift to an appointment, or simply being present can speak louder than words. Small gestures can make a big difference.
• Check in regularly
  Don’t assume someone else is helping. A quick message or call to say “I’m thinking of you” can be incredibly comforting and help reduce feelings of isolation.
• Know the signs of distress
  If someone seems withdrawn, overwhelmed, unusually irritable, or is talking about feeling hopeless, it might be time to encourage them to seek professional support.
• Encourage help-seeking
  Remind your loved ones that seeking help is a sign of strength, not weakness. Offer to go with them to an appointment or help them make the call. Their GP is a good starting place.

You’re Not Alone – Where to Get Help

If you or someone you care about is struggling, please know that support is available, both for emotional wellbeing and practical needs. There are many local and national support services ready to help individuals, families, and communities facing challenging times. Whether you’re already connected with a psychologist or receiving food support through a local church or charity, know that help is available in many forms, and you should reach out for support if you need it.

Below are just a few available to help if you don’t know where to start.

Mental Health and Emotional Support:

• The Rosewood Centre
  We offer Counselling and group Psychological First Aid sessions, with urgent appointments available every day with our team of experienced psychologists. Appointments are available in person across our Hunter and Mid-Coast clinics, or via telehealth.
  Call us on 1800 613 155www.rosewoodcentre.com.au
• Lifeline – 13 11 14
  24/7 crisis support and suicide prevention.
• Beyond Blue – 1300 22 4636
  Support for anxiety, depression, and emotional wellbeing.
• Mental Health Line – 1800 011 511
  24/7 access to mental health professionals across NSW.

Practical Support – Food and Essentials:

• OzHarvest Newcastle – Free food markets and rescued meal services across the region.
  www.ozharvest.org
• Soul Hub Newcastle – Community meals, essential items, and wellbeing programs for people experiencing hardship. www.soulhub.org.au
• CatholicCare Community Kitchens – Free meals and a welcoming space across multiple Hunter and Manning locations. www.catholiccare.org.au

Recovering from disaster – emotionally, physically, or financially – takes time. There is no right way to feel, no perfect way to cope, and no need to feel hesitant about asking for help. Whether you need a listening ear, practical assistance, or psychological support, please don’t hesitate to reach out to support services, which are there to help you.