In the aftermath of Hurricane Helene, communities in Western North Carolina are in need of assistance. This blog post provides tips on reducing stress due to a natural disaster and provides real-time volunteer opportunities for those wanting to help Western North Carolinians.

During natural disasters, self-care is crucial for maintaining mental, emotional, and physical well-being. The chaos and uncertainty of such events can cause high levels of stress and anxiety, making it easy to neglect basic needs like sleep, nutrition, and emotional balance. Practicing self-care ensures that individuals stay resilient and able to cope with the demands of the situation. This may involve setting aside moments for relaxation, eating regularly, staying hydrated, and reaching out to loved ones for emotional support. Prioritizing self-care not only helps in managing immediate stress but also strengthens long-term recovery, enabling people to better support themselves and others during these difficult times.

If you are in immediate need of assistance, please call or text the National Disaster Distress Hotline for free counseling at: 1-800-985-5990.

Self-Care Tips in the Aftermath of Natural Disaster.

Breathing Exercise 336x3.

This breathing technique involves inhaling for 3 seconds, holding the breath for 3 seconds, and then exhaling for 6 seconds, repeating the cycle three times. This pattern activates the body’s parasympathetic nervous system, helping to calm the mind and reduce the physiological symptoms of anxiety.

Glowing Orb Progressive Muscle Relaxation.

The body scan relaxation technique with a glowing orb is a calming practice that encourages awareness and relaxation throughout the entire body. Begin by imagining a warm, glowing orb of light above your head. As the orb slowly moves down, allow it to relax each part of your body in sequence. Visualize the light gently releasing tension in your head, neck, shoulders, arms, chest, and down through your torso, legs, and feet. Focus on the sensation of warmth and relaxation that the light brings to each area, leaving a sense of calm and comfort from head to toe.

Leaves on a Stream Mindfulness Meditation.

Mindfulness meditation using the "leaves on a stream" technique helps with observing thoughts non-judgmentally. In this practice, imagine sitting beside a gently flowing stream, watching leaves drift by on the water. As thoughts arise in your mind, place each one on a leaf and allow it to float away. The aim is to observe your thoughts without attaching to them, letting them come and go naturally, much like the leaves in the stream, fostering a sense of detachment and calm.

Safe Space Visualization.

In a visualization practice where you feel safe, imagine yourself in a personal sanctuary—a space that brings a sense of calm, security, and peace. This could be a place from your past, like a childhood room, or an entirely imagined setting like a cozy cabin or a warm, sunlit garden. Focus on the sensory details: the colors, sounds, and smells that make this place feel comforting. As you visualize yourself in this space, let feelings of safety and relaxation wash over you, allowing your body and mind to release any tension or stress.

Here & Now Grounding Techniques.

A grounding practice to feel present involves focusing your attention on the current moment through sensory awareness. One technique is to sit quietly and notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This practice helps anchor you in the present, reducing anxiety and overwhelming thoughts by drawing your attention to your immediate environment and body sensations. It’s a simple yet powerful way to reconnect with the here and now.

Body Movements.

Gentle body movement, such as stretching, qigong, or yoga, can significantly reduce distress by releasing built-up tension and calming the nervous system. These movements promote a sense of empowerment by reconnecting you with your body, helping to restore balance and a sense of control. Through mindful movement, individuals can cultivate a deeper awareness of their emotions, fostering self-compassion and resilience during challenging times. Check out Mimi Kuo-Deemer’s free Qigong videos on Youtube to guide you in gentle bodywork.

Journaling.

Here are a few writing prompts designed to help reduce anxiety and feelings of helplessness:

1. List three things you can control in your life right now, no matter how small. How can focusing on these areas help ease your anxiety?

2. Write about a time when you overcame a challenge. Reflect on the strength you had in that moment and how you can use that strength in your current situation.

3. Describe a safe and peaceful place in as much detail as possible. How does imagining this space affect your body and mind?

4. Make a list of five things you are grateful for today. Focus on the positive aspects, even in difficult times.

5. If your anxiety could talk, what would it say? Give it a voice and then respond with kindness and compassion.

These prompts help you shift focus from what feels uncontrollable to what is within your power, creating space for calm and resilience.

Limit Exposure to News.

Take breaks from disaster coverage to avoid becoming overwhelmed by information. Reducing exposure to news during a crisis can be highly beneficial for mental health, as constant updates can lead to increased anxiety and feelings of helplessness. Studies show that excessive media consumption, particularly related to distressing events, can heighten stress levels and contribute to symptoms of anxiety and depression [1]. By limiting news intake, individuals can create a more peaceful mental space, allowing for improved focus on self-care and coping strategies. This intentional reduction helps foster emotional resilience, enabling people to navigate challenging times with greater clarity and calmness [2].

Stay Connected to Community.

Reach out to family or friends for emotional support and comfort. Volunteering during the aftermath of a natural disaster can significantly reduce anxiety by providing a sense of purpose and connection to the community. Engaging in altruistic activities not only helps those in need but also allows individuals to focus their energy on positive actions rather than their own distressing emotions. Research indicates that volunteering can improve mental health by fostering feelings of empowerment and enhancing social support networks [3] [4]. Additionally, contributing to recovery efforts can create a sense of belonging and accomplishment, which can alleviate feelings of helplessness often experienced after traumatic events [5]. By taking part in community rebuilding, volunteers can shift their perspective from vulnerability to resilience, promoting healing for both themselves and those affected.

Listening to Calming Music.

Listening to calming music can significantly reduce distress by promoting relaxation and helping to alleviate anxiety. Research has shown that music, particularly slow tempos and soothing melodies, can lower cortisol levels, the hormone associated with stress, and stimulate the release of endorphins, which enhance mood [6]. Additionally, calming music can act as a powerful tool for mindfulness, allowing individuals to focus on the present moment and create a sense of emotional balance [7]. Incorporating calming music into daily routines, such as during meditation or before sleep, can foster a serene environment that supports emotional well-being [8].

VOLUNTEER OPPORTUNITIES IN NORTH CAROLINA.

Notes

[1] Gonzalez, J. M., et al. (2022). The Mental Health Impact of Daily News Exposure During the COVID-19 Pandemic: Ecological Momentary Assessment Study. JMIR Mental Health, 9(5), e36966.

[2] Cohen, S., et al. (2022). The Psychological Toll of the News: How Media Consumption Impacts Mental Health. American Psychological Association.

[3] Musick, K., & Wilson, J. (2008). Volunteering and depression: The role of social resources in the volunteer process. Sociological Forum, 23(3), 412-431.

[4] Greenfield, E. A., & Marks, N. F. (2004). Formal volunteering as a protective factor for older adults' psychological well-being. The Journals of Gerontology: Series B, 59(5), S258-S264.

[5] Kelley, B. J., D'Antonio, E., & McCoy, J. (2017). The impact of volunteering on the mental health of older adults: A systematic review. Journal of Aging and Health, 29(1), 3-30.

[6] Thoma, M. V., et al. (2013). The effect of music on the human stress response. PLoS ONE, 8(8), e70156.

[7] Levitin, D. J., & Tirovolas, A. K. (2009). Current advances in the neuropsychology of music. Annals of the New York Academy of Sciences, 1169(1), 3-17.

[8] Karam, A. R., et al. (2018). Music and stress: A Review. Journal of Music Therapy, 55(4), 436-454.