How to recover after a disaster

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.