Despite the scope of the situation or the grief experienced, all of us have various strengths and skills to deal with the stress caused by a disaster and ask for help if needed. Here are a few things you can do that might help:
See to your safety and that of your family members.
Find out how the situation is evolving from reliable sources (municipalities, government of Québec).
Avoid too much exposure to media reports that might cause you to constantly relive the event.
Take steps with the authorities present and available services, where applicable.
Don’t avoid people, places and situations that remind you of the event. This avoidance will only defer the problem until later.
Resume your usual activities as soon as possible and as soon as you are able.
Try re-establish a routine for meals, sleep and other activities in your daily life.
Exercise regularly, as you are able.
Stay in touch with the people you are comfortable with.
Talk to your loved ones about your expectations and needs.
Accept the fact that we can’t control everything.
Favour mutual support and solidarity, while respecting your limits. Helping others can contribute to your wellbeing and that of others.
Avoid making important decisions when you are upset.
Rely on your personal strengths and maintain a constructive inner dialogue by telling yourself that the situation will improve and that things will get better.
Contribute to community projects (ex., fundraising, citizen information sessions, rebuilding, artistic projects, communication campaigns, commemoration activity).
Avoid drinking alcohol or using drugs to lower stress. Substance abuse can create anxious or depressive reactions.
Be on the lookout for signs of fatigue or exhaustion and consult the services of a professional as needed.
Figure out the methods or strategies you have used in the past to get through a difficult time.
Let yourself have fun and take time for yourself when possible.
Participate in activities with people who are going through a similar situation.
Remain attentive to your reactions and give yourself permission to talk about them with someone you trust or express yourself through writing, art, physical activity, etc.
Use the resources that offer a listening ear, telephone support or online support when you are having a hard time. This could help you manage your emotions or develop new strategies. See the Ask for psychosocial help and support after a disaster page.