Quote:Supplies like water, food, and medical supplies are essential during a disaster. However, these may not be enough. Research into past tragedies demonstrates that our mental resources may play a significant role in survival in emergency situations.
We have been told that it’s essential to prepare for disasters throughout history. In the Bible, Genesis books 41 and 42, God directed Joseph to stockpile enough food to survive seven years of famine.
During the Middle Ages, people gathered and preserved as much food as possible during the summer months. This helped them get through the cold winters in Europe without starving. It also helped guard against the constant threats of war, drought, and famine that were common during those times.
Throughout both World Wars I and II, the United States and other nations encouraged their citizens to grow “Victory Gardens” to help keep the country fed during a time of food rationing. The idea of self-sufficiency became so popular that by 1944, more than 20 million victory gardens were planted within the United States and produced over eight million tons of fruits and vegetables.
Indeed, it is essential to be prepared during an emergency. Most disasters are unexpected by nature and leave little time to prepare. Also, during disasters, just as we saw with the COVID-19 pandemic, people tend to engage in panic buying and other fear-driven behaviors despite being told not to by authorities. So, yes, preparation well in advance is vital. The problem is that most of us are leaving out a key component of disaster planning.
Disaster Preparation: The Missing Link of the Puzzle
When we talk about a disaster plan, we often talk about stocking up on food, ammunition, and medical supplies. These things are considered to be the “backbone” of disaster preparation. In fact, there is a saying: “Beans, Bullets, and Band-Aids,” which refers to this notion.
While it is true that things like food, medical supplies, and water are critical when it comes to preparing for disaster, there is an essential component that is being left out of most disaster prep plans: mental health preparedness. Mental health is rarely mentioned in articles that talk about disaster preparation. Most emergency preparedness plans don’t even consider mental health. In fact, Ready.gov, the United States National Public Service Campaign’s website, urges people to stock an emergency kit with water, food, extra batteries, sleeping bags, and a can opener. But, it fails to mention anything about mental health. We are not told how to prepare emotionally for an emergency or crisis. This fact is unfortunate, as mental health plays a huge role in our ability to survive a disaster. In fact, the importance of staying calm in an emergency can not be understated.
Why Mental Health Needs To Be A Part Of Disaster Planning
I ran a humanitarian relief organization in Southeast Asia in one of my previous careers. This organization worked to defend the rights and empower children who had experienced poverty, hunger, and other injustices. We provided assistance to children and communities affected by hunger, disaster, conflict, and injustices. We responded to emergency disasters on three continents.
Our volunteers, staff, and first responders worked in often dangerous and challenging environments. In leading medical outreach teams on three continents, I observed first-hand how, in a crisis, the weak link in any disaster situation wasn’t a lack of supplies but the emotional, spiritual, and mental health of the volunteers, staff, and first responders. When aide workers and volunteers cared for their mental health, they were better able to function under these conditions and provide life-saving assistance to others. Indeed, author Laurence Gonzales, who has written numerous books on disasters and survival, says that emotions and personality influence the chance for survival during emergencies to a far greater degree than supplies or equipment.
The Role of Mental Health During a Disaster
Lessons from the MS Estonia Tragedy
On a stormy September night In 1994, one of the worst disasters in maritime history occurred. The luxurious cruise ferry MS Estonia headed out on the Baltic Sea towards Stockholm. Unfortunately, the calm seas soon turned turbulent, and survivors recalled a loud noise as the ferry was struck by a gale wind that broke the bow door. This caused the vessel to capsize and take on water, eventually sinking to the bottom of the ocean.
Survival that night was quite simple. Action paid. Inaction resulted in death. Survivors had to act quickly to get out. People who hesitated had no chance at all. Fortunately for survivors, help arrived quickly. The ship’s captain declared an emergency fairly quickly, and rescuers arrived within a half-hour, ready to assist.
This disaster was one of Europe’s worst peacetime tragedies at sea. In spite of the early emergency response, more than 85 percent of those on board perished. Survival experts who reviewed the disaster were astonished at how many people did not survive. Experts say that far more people should have been saved because of the swiftness with which help arrived. Researchers into the tragedy finally concluded that the factors that prevented more people from being rescued were fear and anxiety.
According to official reports, a large number of people on the doomed ship seemed to be incapable of rational thinking and behavior because of their fear. Survivors described people “rushing to and fro without a purpose” like scared animals. People panicked, crawling around on the promenade and crying. Others sat apathetically against the walls refusing to budge even when other passengers and rescuers tried to guide them or use force to get them to act. They were petrified and could not be compelled to move. Despite being provided with life vests and other supplies, many people on the ship died because they were paralyzed by their emotions.
How Fear Paralyzes Us
During emergencies, we are biologically wired to react quickly. When faced with a threat, the body goes into “fight or flight” mode. It prepares itself by suddenly producing the hormones adrenaline as well as cortisol. These hormones are what prompt you to act quickly. This is helpful for survival because often, time is of the essence. However, on the flip side, the physiological process that occurs can impair your ability to think critically. As a result, your emotions take over. This can cause you to behave in an irrational manner, which is likely what happened in the case of MS Estonia.
Our Mental Health After a Disaster
Just as our mental health impacts our ability to cope with emergencies, a disaster can seriously impact our mental health. The COVID-19 pandemic led to sweeping changes in our lives that resulted in a mental health crisis as much as a physical health one. Social isolation, restrictions in our day-to-day lives, job loss, illness and death of loved ones all led to increased feelings of anxiety, grief, despair, and depression during the pandemic. Experts say that the COVID-19 pandemic will have a lasting impact on mental health.
According to the World Health Organization (WHO), there was a 25 percent increase in the prevalence of anxiety and depression worldwide due to the pandemic. The WHO calls this a “wake-up” call and stresses the importance of paying more attention to mental health.
Not everyone experienced worsening mental health issues during the pandemic. There are certain factors that lead some groups of people to experience more issues. These include having a previous history of mental health issues, feeling pessimistic about the future, and being socially isolated.
Taking care of our mental health before and after a disaster can help us cope better during a crisis and recover quicker. I have a family friend named Flo who survived the Nazi firebombing of London in WWII as a young girl. She describes feeling almost incapacitated by fear during the war.
However, during this time, Flo was responsible for taking care of a chicken during this time. She said that being responsible for the chicken gave her the strength to manage her fear. Flo reasoned that if she could keep the chicken alive, she too could stay alive.
Flo credits caring for a chicken as something she did for her mental health. She said that this action saved her. It gave her inner strength and resilience when she needed it the most.
How to Emotionally Prepare for a Disaster
So, how can you prepare mentally for a disaster? Here are some practical and straightforward ways to manage your mental health before, during, and after a disaster.
Before a Disaster
Build Your Resilience
Having emotional stability is your best defense against any threat. A hopeful, positive outlook can go a long way. When you can manage your emotions, you can make better decisions and plan for uncertainties.
Developing the ability to manage your emotions takes practice. Once you learn the skills, you can draw on them to get you through the disaster.
Be Aware of Your Emotional Response in an Emergency
It’s not uncommon for people to have strong emotional reactions during emergencies, especially during things like terrorist attacks. If you are separated from family and friends during a disaster, you may feel extreme anxiety or fear. There are often repeated warnings about the risks on television and the internet during natural disasters like tornados or hurricanes. These warnings can cause people to feel helpless, anxious and confused.
Think about how you reacted emotionally during the last emergency you were involved in. Did you panic? Were you calm? Everyone reacts differently. You may not even recognize that you are under extreme emotional stress during the event. Having a better understanding of your psychological responses during emergencies can help you predict how you react in future situations. If you do tend to panic, you can then learn how to stay calm and collected using things like relaxation techniques to manage your emotions.
If you do have difficulty controlling fear, anxiety, or other emotions during an emergency, it is a good idea to learn and practice relaxation skills to help you manage crisis situations in the future.

Quote:Have a Plan
The key to preparing for a disaster —both emotionally and physically—is to plan ahead of time. Make sure you know what your role is during a disaster. During an actual emergency, you may be literally incapable of thinking clearly as life suddenly and drastically changes. Knowing what to do should this happen can lessen your anxiety during an emergency. Being less anxious can help you think more wisely and logically and thus reduce the risk of injury or death.
In addition, research suggests that knowing what to do during a disaster can help you cope better after the disaster. One research study looked at the effect of preparedness on the mental health of Hurricane Katrina survivors. The researchers found that those who were not prepared with a plan before the event had a more challenging time meeting their basic needs and finding refuge during the hurricane. As a result, they had a higher risk of developing post-traumatic stress disorder (PTSD) after the storm. This suggests that not having a plan led to more significant stress and anxiety, thus increasing the risk for PTSD.
Practice Ahead of Time
Having an emergency preparedness plan is essential, but equally important is knowing the plan like the back of your hand. On September 11, 2001, the head of security for Morgan Stanley, and Vietnam veteran Rick Rescorla, was credited for saving more than 2,700 lives. One of Rescorla’s job duties as head of security was to evaluate the risk for terrorism and other disasters. Rescorla was particularly concerned that the World Trade Center was a convenient target for terrorists. Therefore, he developed an emergency evacuation plan, and he required Morgan Stanley employees to practice religiously. Rescorla was so adamant about knowing the routine ahead of time that he had frequent surprise drills in which employees would be required to evacuate.
When the first plane hit the North Tower, Rescorla was ready. In spite of being told to stay put by authorities, He calmly and cooly ordered employees to perform the evacuation procedure. They knew the procedure and were ready. As a result, most of the employees were able to make it to safety.
Practicing emergency procedures ahead of time can help you feel calmer and more in control. When you practice the steps that you will take in an emergency ahead of time, your actions during a disaster become automatic. Less thought and planning are required during the emergency. This is beneficial because our ability to make logical decisions is often impaired during a disaster. That is because anxiety or fear makes you behave in an emotional manner rather than in a logical manner.
Tend to Your Physical Wellbeing
Your physical health plays a significant role in your mental health. Focus on maintaining a healthy diet, frequently exercising, getting enough sleep, and seeing your physician regularly. It will be easier to draw upon your mental reserves when you are physically healthier.
Know How to Cope With Mental Health Symptoms
If you have a pre-existing mental health condition, make sure you work with your therapist or psychiatrist to develop an emergency crisis plan for what you can do to manage your symptoms during a disaster.
Stock Your Emotional Disaster Preparedness Kit
I recommend building a disaster preparedness kit that includes emotional tools that can help you build resilience during a disaster or other challenging situation like a pandemic. Here are some things that you can include in your toolkit:
Relaxation Techniques
During an emergency, important tasks needed for survival like giving CPR, calling 911, and providing assistance to others require that you stay collected. Wondering how to stay calm and collected enough to be able to do these things? Having relaxation techniques in your toolkit can help. I recommend practicing these techniques regularly. The more often you practice, the more benefit you will get from them during a crisis.
Meditation
Meditation is something that should be practiced daily. Although we usually associate meditation with becoming more self-aware, it can also help us manage stress. The best part is that meditation is an easy practice that almost anyone can do to feel calm instantly. It requires no special equipment or skills.
Spiritual Resources
Drawing upon spiritual resources can help you get through a disaster by promoting resilience. Utilizing your spiritual resources can also give you the strength to better help your family, community, and others. Simply write down some short prayers or verses that you can read/recite during great stress.
Gratitude Journal
It’s tough to feel grateful when you are facing a crisis. You may only be able to see the negative initially. The problem is that this brings dispair. Gratitude has the power to help you get through a crisis by bringing hope. Gratitude can help you deal with difficult situations without feeling completely overwhelmed.
So, find several gratitude journals to include in your emotional toolkit. Ideally, you will want to choose ones that include meditation and other relaxation exercises.
Games
During a disaster, you may have a long period of time in which you are just waiting for news. Instead of spending the time worrying, why not use this as an opportunity to do something fun that you wouldn’t normally do in a day? Having something enjoyable to help you pass the time, such as board or card games, can help you maintain a more positive outlook throughout the ordeal.
Emotional Comfort Supplies
What things bring you comfort when you are stressed? Maybe listening to music is what calms you down. If so, be sure you include headphones. Perhaps you find that sipping on tea keeps you calm. Tea contains the amino acid L-theanine, which helps reduce physical and mental stress. So, stock up on various calming teas.
During a Disaster
Know the Facts
There’s often lots of misinformation during emergencies and disasters. For example, consider all of the misinformation that was spread during the pandemic. This phenomenon made it difficult for governments to get the pandemic under control. Misinformation also contributed to increased anxiety, fear, and paranoia. It led people to make less rational decisions during the pandemic. Making decisions based on fear and paranoia during a disaster can impact the chance of survival. Therefore, it’s important to make sure you are paying attention to credible sources during disaster situations. Research and know ahead of time which sources are credible. Take actions based on information that you receive from sources that you trust. Limit your exposure to news reports that primarily focus on destruction and damage.
Remind Yourself That You Are in Control
Believing you are in control of your own reactions during a stressful situation can help you manage your reaction to stress. If you are faced with a disaster, remind yourself that you have control over your emotions, reactions, and what you will and won’t do.
After a Disaster
Forgive Yourself
Shame and guilt are very common emotions that occur after a disaster. The tendency to feel these emotions following trauma is often called “Survivor’s Guilt.” These feelings may be triggered by thoughts about things you did to didn’t do during the disaster. You may also feel ashamed of how you responded during the event. You may ruminate over your reactions during the event.
The problem is that Survivor’s Guilt is often related to “Hindsight Bias,” which is an internal bias that causes us to overestimate our ability to influence the outcome of an event. So, really, you are blaming yourself for things that you had no control over. The problem is that holding onto guilt can cause problems with your sleep, relationships, and even physical health.
Deal With the Emotional Aftermath
No matter how well you plan for disaster, you’ll likely experience feelings of sadness, anger, or guilt following a crisis. Additionally, disaster situations and events like pandemics can leave us feeling exhausted and overwhelmed. This can lead to isolation and other issues like using drugs or alcohol to cope. Don’t ignore the impact of a disaster on your mental health. Mental health therapists can help by providing treatments to help you cope with emotions surrounding trauma and disaster.
Disaster and Mental Health: What NOT to do
Here are some things that can weaken your emotional resolve during a disaster and make it harder for you to cope.
Use of Drugs or Alcohol as a Crutch
During the pandemic, alcohol abuse rose sharply. Compared to the year before, there was a 54 percent increase in alcohol sales on March 21, 2020. It can be hard to cope with the harsh realities of war, pandemics, and terrorism. This fact explains why so many people try to numb the pain with drugs or alcohol. There’s no quick fix for managing stress during a disaster or other challenging event.
Ignore Your Own Needs
During a pandemic or another disaster, you might be focused on helping others. This is important. However, it’s equally important to take care of yourself and tend to your own needs and feelings.
Final Thoughts
Disasters are an inevitable part of life and something that you want to be prepared for. Yes, emergency preparation is important. it’s vital to stockpile supplies and food for disasters. But it’s just as important to include emotional supplies, as well.
It’s critical to know how to emotionally prepare for a disaster at home. Being prepared mentally for disasters can produce a better outcome for you and those who rely on you during an emergency.
About The Author
Todd Albertson is the co-founder of Caredness, a platform specializing in employee mental wellness. He blogs at ToddAlbertson.com.