how to cope with the stress of natural disasters

This information is for young people affected by a natural disaster.

Have you been involved in a natural disaster?

It is common to need support after being in or witnessing an event that may be traumatic, as everyone will be affected differently. It’s important to find the right level or type of support for you. The type of support you may need can change as time passes.

The following covers information about what might be helpful during the days and weeks following a natural disaster; what’s known as the response phase. It then covers what might be helpful during the months and maybe even years following a natural disaster; what’s known as the recovery phase.

It can help to talk with a trusted adult about getting the right sort of help if it all feels a bit much.

Tips for the initial days and weeks after a natural disaster:
  • Do things that make you feel physically and emotionally safe, and be with those who are helpful to your wellbeing


  • Engage in activities that promote a sense of calm and feeling grounded (use of alcohol and other drugs can be counterproductive with this). Look for ways to include some routine and re-engage with pre-exposure activities as much as possible (e.g., playing games or sports, hobbies, etc. )


  • Find ways to connect with others, especially those who help you feel OK


  • Explore ways to get involved with repair and recovery of your community, and family and friends. This can help foster a sense of hope which is important to recovery


  • Be mindful of exposure to traumatic information through stories, traditional and social media. It can be helpful to take a break from the 24-hour news cycle. ​


(Hobfoll et al, 2007) [1]

Tips for longer term after a natural disaster

It is important to keep up any regular routines or activities. This could be daily activities, like attending school or uni, a job, sports or catching up with friends. It could be something as simple as planning your day and trying to stick to that.

It’s OK to start small

It’s normal to feel like you want to get involved in the recovery process. You might like to look for ways you can contribute to your local community to help yourself and others to rebuild. It’s also OK if this doesn’t feel right just yet.

Our tips for a healthy headspace demonstrate things that can help people to create and maintain a healthy headspace, irrespective of whether they have experienced a natural disaster.

Common reactions to a natural disaster

Natural disasters can be hard to cope with. People can respond in very different ways which also change over time.

People who experience traumatic events are often able to recover, and do not experience ongoing difficulties, by using their strengths and resources, as well as the informal supports of family, friends and the broader community.  Some people may need to access professional support to navigate these challenges. It can be hard to know when it’s time to seek professional support. Commonly, it’s when someone has been experiencing difficulties for longer than a couple of months after an event, and is having an ongoing impact on the way they want to live their lives.

Fear and anxiety

Following a natural disaster you might experience fear and anxiety. It's common to worry that the disaster, whether a flood, bushfire or cyclone, could happen again, or to find that you’re not feeling safe.

Grief and loss

There is no 'right' way to grieve for loved ones who have died or other major losses. It’s very personal, very individual, and it's very much OK to grieve

Anger and confusion

It can be difficult to understand a natural disaster because the damage seems so unfair, and there's usually no one to blame. This can make you feel frustrated, angry and confused.

Sadness and emptiness

You might be sad about losing family members or friends, and perhaps your home and precious possessions. If you’ve been asked to stay away from your home, if your friends are still away, or if your neighbourhood is badly damaged, feelings of sadness can turn to feelings of emptiness.


When bad things have happened, some people might prefer not to think about them at all. This might be a help to start with, but our feelings can catch us by surprise later on. It's OK to distract yourself, but also find some time to think about what has happened and how you’re going.


You might feel guilty after a natural disaster. It might be about something that you did or didn't do at the time, or you might just feel bad about yourself. Sometimes you may feel guilty as people experienced loss or harm that you didn’t.


Shock makes you slow down. It’s a common way our bodies react to keep us safe in the first few days after a disaster and feelings of shock may come and go over a few weeks. You might feel numb or out of yourself.

Other challenges


Other areas of life can also be impacted. This might include; relationships with others, wanting to be alone, sleep, appetite, and possibly alcohol or other drug use.


These can be normal reactions and natural coping responses. However, they are associated with increased likelihood of experiencing ongoing difficulties. As a result it is helpful to try to address these early, to prevent them from becoming ongoing issues. If they’re starting to impact on your life, reach out to family and friends, or to a headspace centre, for more support.


Ask our experts

How to look after yourself during a tough time?

Our headspace clinicians have plenty of experience helping young people deal with difficult emotions. After a traumatic event it is even more important than usual to make sure you focus on your nutrition, sleep and exercise. Alongside this, they also suggest:

  • Having a routine. When everything feels 'a little out of control', a regular routine can help you manage things and make life seem more organised

  • Allowing yourself some 'worry time'. If you’re constantly worrying about or replaying the stressful event, then set aside some time to worry each day. At other times, remind yourself to leave these thoughts until later

  • Setting some realistic goals. You could break large goals down into small achievable steps. This will let you prove to yourself that you have the skills and strength to recover, and feel good about yourself.

  • Reducing alcohol and other drug use. Alcohol and other drugs can mask your feelings, but sometimes make your feelings stronger so that you’re less able to manage.

  • Using your strengths and surrounding yourself with support. Everyone has strengths, and you can draw on yours. Surround yourself with people who are reassuring and comforting, and who allow you to be yourself.

When should I get help?

If you ever feel unable to cope because of overwhelming or intense emotions, or if you have any thoughts of harming yourself, then ask for help immediately.

Very strong emotions normally start to settle by about six weeks after the disaster. If you still have trouble with your emotions or with your usual daily activities after this time, then think about getting some professional help.


National 24/7 crisis services

Lifeline: 13 43 57 (13 HELP) or

Suicide Call Back Service: 1300 659 467 or

beyondblue: 1300 224 636 or

Additional youth support services 

headspace: visit to find your nearest centre or call eheadspace on 1800 650 890

Kids Helpline: 1800 55 1800 or


SANE Australia: 1800 187 263 or


Talk with a trusted adult, such as a parent, teacher, school counsellor or find out if there is a headspace centre near you.

Speak to your local doctor or General Practitioner (GP) and help make a plan for your recovery. Or you can search for a health service and GP on healthdirect.

For more information, to find your nearest headspace centre or for online and telephone support, visit eheadspace.

The headspace Clinical Reference Group oversee and approve clinical resources made available on this website. 

Last reviewed 15 January 2020 



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