PTSD: National Center for PTSD

Effects of Disaster Events on PTSD

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Many stressors can be created by disaster events, which can be natural or human-caused disasters, mass violence events, or public health emergencies like disease outbreaks, chemical spills, or radiation emergencies. Depending on the event, you may face the loss of your home, threats to health and safety as well as concern for loved ones, isolation, job loss and new childcare and family demands. If you have been through adverse events in the past, you may have learned to cope well in crisis situations. However, disaster events may create special challenges; some ways people cope—like working, spending time with friends, having meals at restaurants, or community recreation—may not be an option. For those with PTSD, disaster events may increase or affect your PTSD symptoms.

How might PTSD symptoms be affected by disaster events?

PTSD affects many aspects of life. It may cause you to feel anxious, unsafe, and on high alert. Symptoms may make you less interested or less willing to do things most people consider safe. With PTSD, you may see the world as dangerous or worry about your ability to handle difficult situations. Trusting others or getting close with others can be challenging.

Here are some ways disaster events can further affect PTSD-related symptoms and difficulties:

• Feeling more on guard or unsafe. Health, safety, and security commonly become concerns during and after disaster events. If you have PTSD, such concerns might be more intense and frequent than they are for others. You may want, or have a stronger urge, to avoid other people more than usual. You might find that you are extremely worried about what is happening. Places that felt safe before may now cause you to feel anxious. And, you may feel more "keyed up" than usual, even about things other than the disaster or emergency.
• Having more trauma reminders. You may find that you are reminded of past trauma(s), even if they are unrelated to the disaster event. For instance, hearing others talk about difficulties associated with the disaster event may bring up uncomfortable feelings and memories from your past.
• Not doing things that are still considered safe. There may be things you cannot do right now because of the disaster event, However, if you find that you are not doing things that are generally considered safe, it may be because of your PTSD. This may include things like going to a shelter, securing practical resources, taking care of your health, or attending to basic needs like shopping or exercising. Or you may be avoiding things you used to enjoy like spending time outdoors, watching movies, and catching up with friends and family.
• Feeling and thinking more negatively. You might have more negative thoughts right now, especially thoughts that may be connected to the disaster event. For example, you might think: "The world is unsafe," "I can't trust others to do the right thing," or "I have no control over anything." Or you may feel guilt or shame because of something you did or didn't do. You may feel angrier and more irritable, especially if you cannot do things that normally help you blow off steam. Depending on the impact of the disaster event, you may also have a short fuse with your loved ones because you are together more than usual and out of your normal routines.
• Having problems with sleep and concentration. You may find it more difficult to concentrate and do the things that helped you focus before the disaster event. Added worry and stress can make it difficult for you to get good sleep. You may find it harder than usual to fall sleep or stay asleep if you are worrying more or your PTSD symptoms get more severe.

What are some tips for healthy coping?

Coping skills you normally use, or learned in treatment, that have helped you in the past may be harder to practice following a disaster event. These suggestions may help you find ways to cope:

• Get PTSD treatment. There are PTSD treatments that have been shown to work. Treatment for your PTSD can also lead to improved functioning and quality of life. Getting PTSD treatment can help you cope with the additional stressors you are now facing. And, even if you've gone through PTSD treatment in the past, it's valuable to reach out to a mental health provider now if your symptoms have increased. If you cannot see a provider face-to-face, treatment using telehealth—a video or even telephone connection—may be possible. Learn more about PTSD treatments and see resources for finding a provider.
• Do activities that feel meaningful to you. Doing things that mean something to you and that you enjoy can have a big impact on your mood. Try safely connecting with family members and friends, learning a new hobby, supporting your children in their schoolwork, or spending time outside.
• Use good self-care skills. Try to take small steps towards doing the things you feel you need to do. Focus on the things you can control rather than the things you can't. Be kind to yourself; depending on the nature of the disaster event, many people may be affected by it, and you may be more impacted than others because of past trauma(s). Avoid using alcohol, tobacco, or drugs; this kind of coping can make things worse in the long run. Instead, try to get enough sleep and eat in a healthy way so you have more energy to manage your stress.
• Try self-help resources. Here are some that might be especially useful:
  • The PTSD Coach mobile app and PTSD Coach Online website are free and provide a self-assessment for PTSD, information about PTSD and getting treatment, and tools that can help you manage the stresses of daily life with PTSD. Tools include relaxation skills, help with sleep problems and anger management. You can customize tools based on your preferences. You can integrate your own contact list, photos, and music into the PTSD Coach app.
  • The free COVID Coach mobile app was developed during the coronavirus pandemic to help people adapt and cope during that time. The tools and resources in the app can help with stress and with staying well, safe, healthy, and connected in any kind of disaster event. There are also tips to help navigate challenges such as parenting and caregiving.
• Reach out for help. If you see a therapist or other mental health professional or have seen one in the past, reach out to them for support during this time. You may find you need only a few meetings to get back on track with your recovery. It may be possible to continue treatment by telephone or video. Talk to your mental health provider to determine the best option for you. If you are feeling overwhelmed:
  • Call or text 988 anytime to talk with a crisis counselor at the Suicide and Crisis Lifeline You can also open a live, online chat on their website.
  • If you are a Veteran, you can reach the Veterans Crisis Line by calling 988, then pressing 1. You can also text 838255 or visit their website to open a live, online chat.
  • Call the National Domestic Violence Hotline: 1-800-799-SAFE (7233).
  • You can also call 911 for emergency services or go to your local emergency room for immediate medical care.