Stress and anxiety in a crisis: how to cope and where to get help

A crisis doesn’t only affect your home, your power or your supplies. It affects your mind too. After an earthquake, a flood, a pandemic or with war nearby, many people sleep badly, feel on edge, jump at noises or can’t concentrate. These are normal reactions to an abnormal situation. The good news: simple things help, and for most people these reactions fade with time.

Normal stress reactions

• fear, restlessness, constant worry;
• insomnia or nightmares;
• jumpiness at noises, a sense that “it’s happening again”;
• irritability, crying, anger;
• fatigue, low energy, trouble concentrating;
• headaches, stomach aches, muscle tension;
• the urge to follow the news nonstop.

What helps right away

Slow breathing. Breathe in through your nose for 4 seconds, hold for 2, breathe out through your mouth for 6. Repeat for 5–10 minutes. A long exhale calms the nervous system.

Grounding. Name 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, 1 you can taste. It pulls you out of a spiral of thoughts.

Movement. A 20–30 minute walk eases tension.

What helps over the following days

• Routine: get up, eat and go to bed at regular times.
• Sleep: no screens for an hour before bed, a dark room.
• Less news: check once or twice a day from official sources. Doomscrolling raises anxiety.
• People close to you: talk to family, friends, neighbors. Don’t isolate yourself.
• Do something useful: help a neighbor, volunteer. It gives you a sense of control.
• Avoid alcohol and other substances as a fix: brief relief, worse anxiety.

Preparedness as an antidote to anxiety

Much crisis anxiety comes from feeling there’s nothing you can do. Practical preparation changes that. With a family plan, a go bag and supplies, there’s less to fear. Start small, for example with the 52-week preparedness plan.

How to support others

• Listen without judging and without rushing them to “get over it”.
• Offer practical help: groceries, a meal, an hour of babysitting.
• Don’t push anyone to talk about what they went through.
• Watch for the warning signs below.

For children, see children in emergencies.

When to seek professional help

Talk to your doctor, a psychologist or a psychiatrist if:

• symptoms last more than a month or get worse;
• you can no longer work, sleep or look after yourself and your family;
• you avoid anything that reminds you of the event;
• you’re drinking more or using medication or other substances to cope;
• you have thoughts of harming yourself or that life isn’t worth living.

Where to find support

• In immediate danger: call the emergency number.
• US: call or text 988 (Suicide & Crisis Lifeline); Disaster Distress Helpline 1-800-985-5990.
• UK and Ireland: Samaritans, 116 123.
• Elsewhere: findahelpline.com lists free local lines.
• Your doctor, who can refer you to a psychologist or psychiatrist.

If you’ve been through something hard and feel you can’t cope, you’re not alone. Asking for help is a sign of caring for yourself, not of weakness.