Aug 14, 2026
Natural disasters can bring up fear, uncertainty, sadness, and helplessness. When something unexpected happens, it is normal for your body and mind to remain on high alert.
During these moments, you do not need to force yourself to “be okay.” You need to find small ways to feel safe, return to the present moment, and give your body an opportunity to regain a sense of calm.
🌿 1. Return to your breath
When we feel afraid or anxious, our breathing can become faster.
Try this:
Inhale slowly through your nose for 4 seconds and exhale for 6 seconds.
Repeat for 1–2 minutes.
You do not need to eliminate the emotion; you are simply helping your body slow down.
🌿 2. Return to the present
When your mind begins imagining everything that could happen, try to return to what is happening right now.
Ask yourself:
What is happening right now?
What do I need right now?
What can I control?
You do not have to solve the future in this moment.
🌿 3. Connect with your surroundings
Look around you and identify:
5 things you can see.
4 things you can touch.
3 things you can hear.
2 things you can smell.
1 thing you can taste or imagine tasting.
This exercise can help bring your attention back to the present when anxiety becomes more intense.
🌿 4. Reduce overexposure to the news
Staying informed is important, but constantly checking videos, images, and news updates can keep your nervous system on high alert.
Choose specific times of the day to check the news and, whenever possible, avoid doing so right before bed.
Being informed does not mean being connected all the time.
🌿 5. Reach out to someone you trust
You do not have to process everything you are feeling on your own.
Talking to someone you trust, hugging someone you love, or simply being around someone can create a sense of safety.
You can say:
“I don't need you to solve anything. I just need you to be with me for a moment.”
🌿 6. Do something you can control
During times of uncertainty, taking small, concrete actions can help you regain a sense of control.
Organizing your belongings, making a warm drink, tidying a space, helping someone, or establishing a simple routine are ways of reminding your mind:
“There are still things I can do.”
🤍 You don't have to be okay all the time
It is possible to feel afraid and still keep going. It is possible to feel sad and also have moments of calm.
You do not need to control all your emotions. You can learn to be with them while they pass.
If what you are experiencing becomes overwhelming, persists for several days, or significantly interferes with your sleep, daily activities, or ability to function, seeking psychological support can help.
A little pause for you
Close your eyes if it feels comfortable.
Place one hand on your chest and the other on your abdomen.
Breathe slowly and repeat:
“I am here.
I can take it one step at a time.
I don't have to solve everything right now.
For this moment, I can breathe.”
Stay in silence for a few seconds.
Sometimes, finding calm does not mean that the situation has changed. It means that you have found a small space of safety within it.