Overcoming Post-Hurricane Anxiety: Tips for Rebuilding Your Peace of Mind

Oct 22

Experiencing a disaster—whether natural, man-made, or personal—can leave lasting emotional scars that manifest as anxiety. After such traumatic events, such as the recent hurricanes Helene and Milton impacting Tampa and communities across Florida, it’s common to feel overwhelmed, unsettled, or on edge as you navigate the aftermath. Post-disaster anxiety can disrupt daily life, making it challenging to regain a sense of normalcy. However, it’s essential to remember that you’re not alone in this journey, and there are effective strategies to help you process these feelings. In this blog post, we’ll explore practical tips to help you better understand and cope with post-disaster anxiety.

1) Prioritize your immediate self care needs:

Stay Hydrated: This one can be particularly important with no power + Florida heat. Making sure to drink enough water and/or electrolyte drinks.
- If you don’t have anything to drink, text FTBFYI to 833-530-3663 to connect with @FeedingTampaBay, sign up for AlertTampa to stay up to date on resources for food, water, shelter, or FEMA assistance, by texting TAMPAREADY to 888-777 (TAMPALISTA to 888-777 for Spanish), or give us a call and we will hook you up with some water.
Prioritize Rest: This one can also be hard in the aftermath of a natural disaster such as a hurricane but getting rest is really an essential part of healing. The physical and emotional strain from an event like a Hurricanes Helene and Milton does take a toll, and your body needs time to recover. Doing whatever you are able, such as trying to take short breaks when possible, getting more sleep, and avoiding overworking your body whenever possible can really be impactful for recovery.
- If you are having difficulty finding a safe place to stay here are some emergency housing resources:
  - FEMA Individual Assistance: For those whose homes were damaged or destroyed, FEMA provides housing assistance for repairs and temporary shelter. Visit disasterassistance.gov or call 800-621-FEMA(3362) — FEMA has opened a Disaster Recovery Center in Hillsborough County. Residents can receive one-on-one help from FEMA representatives, where they can ask questions, get help with applying for assistance, etc. Center
    - Location: Hillsborough Community College - The Regent, 6437 Watson Rd. Riverview, FL 33578
  - American Red Cross: The Red Cross offers emergency shelters for those displaced by the hurricane. Find a nearby shelter by visiting redcross.org or calling 800-RED-CROSS
Stay Connected: Staying connected with friends, family, neighbors and colleagues after a natural disaster can be vital for your mental health and emotional well-being. In the aftermath of such traumatic events, it’s easy to feel isolated and overwhelmed by the challenges ahead. Engaging with with your social circle can provide a crucial support network, allowing you as well as them to share experiences, express feelings, and receive encouragement. Whether it’s through phone calls, in-person gatherings, support groups, or volunteering with groups that are supporting hurricane survivors — staying connected helps to reinforce resilience and provides a safe space to process emotions, ultimately aiding in the recovery journey. Helping one another aids in healing.
- If you’re looking to volunteer, many organizations are seeking volunteers to assist with food distribution, debris cleanup, and more. Visit volunteerflorida.org for opportunities to make a difference.

Local rescues and humane societies are in need of volunteers as well as foster homes for animals: check out spcatampabay.org, maxxandme.org, mercyfullprojects.org, just to name a few.

Trying to Do Things You Enjoy: Self-care plays a crucial role in counteracting the stress, anxiety, and fatigue we encounter in daily life after a major disaster. Although it may feel impossible at times due to everything that is going on around you, attempting to engage in activities you genuinely enjoy can be really important for your mental health. This could include exercising, engaging in a hobby, journaling, listening to music, opening up a new book, practicing meditation, spending time outdoors, working on a puzzle, or whatever self-care activities you find bring you a bit of joy during these tough moments.

2) Try using some relaxation techniques such as TIPP skills:

Exercising Your Relaxation Techniques: Learning to use new relaxation techniques is like going to the gym. At first you will struggle to lift even the smallest weights, but after you practice and build up your muscles you can lift heavier weights. The same goes for exercising your mind. Practice relaxation techniques even when you are calm, helps prepare your brain to be able to use your skills when your anxiety peaks.
TIPP (Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation) Skills
- T: Temperature — by changing our body temperature, we can quickly decrease the intensity of an emotion. Dip your face in cold water and hold your breath. Try to hold it there for 30 seconds. (CAUTION: Do not attempt this TIPP skill if you have cardiac problems.) If that’s not feasible for you, try an ice pack on your face around your eyes and cheeks or jump in a cold shower.
- I: Intense Exercise — During a panic attack, engaging in short bursts of intense physical activity, like jumping jacks or running in place, to use up excess energy and help reduce emotional intensity.
- P - Paced Breathing — Slow down your breathing by taking deep, controlled breaths. Inhale for 4 counts, hold for 4, and exhale for 6-8 counts to soothe your nervous system. By pacing your breathing, you engage the parasympathetic nervous system, helping to lower your heart rate and blood pressure. This physical shift sends a signal to your brain that it’s safe to relax, reducing the intensity of anxious thoughts and emotions, and helping you feel more grounded in the moment.
- P: Paired Muscle Relaxation — Tense and relax different muscle groups in your body while focusing on your breath. This helps release physical tension and calms the mind. This process not only creates a sense of physical relief, helping to reduce chronically tense muscles, but also signals to the brain that it’s okay to relax, helping to lower overall anxiety and promote a sense of calm.
Studies have shown that doing mindfulness exercises for just 10 minutes a day can improve your mental health as well as your physical health.
Search YouTube for mindfulness and relaxation techniques such as Mindful Breathing, Puppy Mind, Mountain Meditation, Body Scan, and Paired Muscle Relaxation
You can also use apps such as Calm and Headspace

3) Having panic attacks? Try something sour:

Sour Candy: Okay, I know this one sounds really silly. But having some sour candy available to eat when you feel a panic episode coming on can actually help. Example: pop a sour Warhead candy (you can find them at walmart/amazon) or other sour treat at the first sign of worsening anxiety or panic attack. It is thought to work because the taste of something intensely sour moves your attention away from the panic attack and helps your brain move its focus away from the anxiety, and can allow you to engage in your other coping skills more effectively. I've had a lot of patients swear by this technique.

Pairing the sour candy with the paced breathing can be a game changer for helping to lower anxiety in the moment.

4) Connect with a therapist and/or psychiatrist:

If your anxiety is worsening or has been a more chronic issue, it may be time to reach out to a mental health professional. Click here to schedule a free consultation and we can help you get set up for an appointment to create a customized treatment plan to target your anxiety, depression, or other mental health concerns. We often will help match you to a therapist in the community or work closely with your current therapist, discuss the different evidence based medication options, order any lab tests that may be needed to help clarify medical factors worsening your symptoms, and/or explore natural remedies to help improve your symptoms.

If you are experiencing emotional distress and need to talk to someone immediately, the Disaster Distress Helpline (DDH) is available 24/7. Call or text 800-985-5990
If you or someone you know is in crisis, calling or texting the National Suicide Prevention Lifeline at 988 offers free, confidential support 24/7.

5) Lastly, it’s okay to be both grateful to be safe, and be sad/angry/stressed/anxious about everything that has happened.

IT IS OKAY to feel sad, angry, or whatever emotions arise. Those feelings do not diminish your gratitude or joy for being alive. Your emotions don’t overshadow your understanding that things could have been much worse, as it may have been for others around you. This emotional duality is part of the healing process and reflects the complexity of navigating trauma. Allowing yourself to feel and express these emotions can be an important step toward recovery, enabling you to process these experiences more fully and begin the healing process.

Now is not the time to judge and criticize yourself over how you are coping with this wildly intense event. This is an extreme situation. Things are not normal right now. Allow yourself time to heal and recognize that you are doing the best you can in the aftermath of Hurricanes Helene and Milton.
YOUR EMOTIONS ARE VALID.
- This is the moment to prioritize self-care and treat yourself with kindness.
  Our hearts and thoughts are with all those who have been affected by Hurricane Milton and Hurricane Helene.
  #tampastrong #floridastrong
  Sincerely,
  The MindfulMD Psychiatry Team