Disaster Stress and Mental Health: Common Reactions, How to Cope and Where to Get Help After a Storm or Emergency

Quick answer: feeling anxious, sad, irritable, exhausted or unable to sleep after a disaster is common, and these reactions often ease with time, rest, routine and support from others. SAMHSA’s Disaster Distress Helpline, 1-800-985-5990, offers free, confidential crisis counseling by call or text, 24 hours a day, every day of the year, for anyone affected by a disaster. If you or someone you know is in crisis or thinking about suicide, call or text 988 to reach the 988 Suicide & Crisis Lifeline, or call 911 if there is immediate danger. Seek professional help if reactions persist or interfere with daily life.

Preparedness usually focuses on water, food, power and evacuation routes. Those matter, but disasters also take an emotional toll. Losing a home or belongings, being displaced, worrying about money, caring for others and simply living through days of uncertainty can affect sleep, mood, health and relationships.

The good news is that many reactions are normal responses to abnormal events, and there are proven ways to cope and to help others. This guide draws on guidance from federal health agencies. It is part of our severe weather preparedness guide.

Sources: Substance Abuse and Mental Health Services Administration (SAMHSA), Disaster Distress Helpline and disaster behavioral health resources, including tip sheets on coping with traumatic events and on helping children and youth; 988 Suicide & Crisis Lifeline; Centers for Disease Control and Prevention, coping with a disaster or traumatic event; FEMA and SAMHSA Crisis Counseling Assistance and Training Program; National Child Traumatic Stress Network and the National Center for PTSD, Psychological First Aid; Ready.gov. This article is general information and not a substitute for professional care. Checked October 2026.

Reactions That Are Common After a Disaster

SAMHSA and the CDC describe a range of reactions that many people experience during and after disasters. They can be emotional, physical, mental or behavioral.

Type	Examples
Emotional	Anxiety, fear, sadness, grief, anger, irritability, numbness, guilt
Physical	Headaches, stomach problems, tiredness, changes in appetite, trouble sleeping
Thinking	Trouble concentrating or making decisions, worry, repeated memories of the event
Behavioral	Withdrawing from others, conflict with family, increased use of alcohol, tobacco or other drugs

Reactions can appear right away or weeks later. They can also return around anniversaries, during the next storm season or when news coverage brings up the event.

Who may be at higher risk

Anyone can be affected, but some people may face more distress, including:

• People who were injured or whose loved ones were hurt or killed.
• People who lost homes, jobs or belongings, or who were displaced.
• People with existing mental health conditions or substance use disorders.
• Older adults and people with disabilities, especially if they lost access to care or services.
• Children and teens.
• First responders, health workers and volunteers, who face repeated exposure.
• People who were already under financial or social stress.

Recognizing that you or a family member falls into one of these groups is not a reason for alarm. It is a reason to check in more often and to know where help is.

Coping Strategies That Help

The CDC and SAMHSA recommend steps that support recovery. None of them are complicated, but they can be hard to remember when you are overwhelmed.

Take care of your body

• Try to eat regular, balanced meals, even if simple, and drink enough water.
• Get as much sleep as you can and keep a regular bedtime when possible.
• Move your body, even with a short walk.
• Avoid relying on alcohol or drugs to cope.
• Keep up with medications and medical care, and refill prescriptions as soon as you can.

Connect with others

Social support is one of the strongest protective factors after a disaster. Talk with people you trust about how you feel. Accept help from friends, family, neighbors, community groups and faith organizations. Check on others, which helps them and often helps you as well.

Limit news and social media

The CDC advises taking breaks from news stories, including social media. Hearing about the disaster repeatedly can be upsetting. Stay informed through official sources at set times, then step away.

Keep routines and take small steps

• Return to familiar routines where possible, such as meal times, school, work or exercise.
• Break large tasks into smaller steps. Recovery paperwork, cleanup and repairs feel more manageable one piece at a time.
• Make time for activities you enjoy, even briefly.
• Focus on what you can control, like today’s to-do list.

Helping Children Cope

Children often react differently than adults, and their reactions depend on age. SAMHSA and the National Child Traumatic Stress Network describe reactions such as:

• Younger children: clinging to caregivers, fear of being alone, regressing to earlier behaviors such as bedwetting or thumb sucking, nightmares, and changes in appetite.
• School-age children: irritability, trouble concentrating, physical complaints such as stomachaches, withdrawal from friends, and repeated play or talk about the event.
• Teens: withdrawal, risk-taking, conflict, changes in sleep, and loss of interest in activities.

Ways to help include:

1. Stay calm and reassuring. Children take cues from adults.
2. Listen and answer questions honestly in age-appropriate language.
3. Limit exposure to news coverage of the disaster.
4. Keep routines as much as possible, including bedtime and meals.
5. Let them help with small, safe tasks, which can restore a sense of control.
6. Talk with teachers or school counselors about changes you notice.
7. Seek professional support if reactions are intense or do not improve.

Including children in preparedness before a disaster, such as practicing your plan, can also reduce fear when something happens. Our guide to making a family emergency communication plan includes ways to involve kids.

Money Worries After a Disaster

Financial strain is one of the biggest sources of stress after a storm, flood or fire. Practical steps can ease some of it:

• Contact your insurer early and keep a log of every call, claim number and adjuster name.
• Check for federal assistance. After a federally declared disaster, individuals can apply for FEMA assistance through DisasterAssistance.gov, which also lists other federal programs.
• Ask about Disaster Unemployment Assistance through your state unemployment agency if a declared disaster cost you your job or income.
• Call your lenders, landlord and utilities to ask about payment deferrals or hardship programs.
• Watch for scams. Fraudulent contractors and fake officials often appear after disasters. Verify identities, never pay in full up front and get written estimates.

Tackling these one at a time, with a simple notebook to track everything, can make the situation feel more manageable.

Caring for Caregivers and Responders

People who look after others, including parents, adult children caring for older relatives, volunteers and first responders, often put their own needs last. SAMHSA’s disaster behavioral health resources note that responders and recovery workers face stress from long hours, repeated exposure to suffering and time away from family.

If you are a caregiver or responder:

• Take regular breaks, even short ones.
• Share the load with others when possible.
• Watch for signs of burnout, such as exhaustion, irritability, detachment or difficulty sleeping.
• Use available support, including the Disaster Distress Helpline, which serves responders too.

Pets Feel It Too

Animals can also react to disasters, with changes such as hiding, clinginess, loss of appetite or accidents in the house. Keeping their routines steady, giving them a quiet space and staying calm around them helps. Caring for a pet can also give people a sense of purpose and comfort during recovery. Our pet emergency plan for apartment dwellers covers supplies and evacuation.

Where to Get Help

Disaster Distress Helpline: 1-800-985-5990

SAMHSA’s Disaster Distress Helpline provides crisis counseling and support to anyone experiencing distress related to natural or human-caused disasters. According to SAMHSA:

• It is free, confidential and available 24/7, year-round.
• You can call or text 1-800-985-5990.
• Support is available in multiple languages, and Spanish speakers can press 2 when calling or texting.
• Deaf and hard of hearing callers can use their preferred relay service to reach the helpline.
• It is not only for survivors. Family members, responders, recovery workers and anyone affected can reach out.

988 Suicide & Crisis Lifeline

If you or someone you know is thinking about suicide or is in emotional crisis, call or text 988 or chat at 988lifeline.org. It is free and confidential and available 24/7. Call 911 if someone is in immediate danger.

Crisis counseling after declared disasters

After some federally declared disasters, FEMA funds the Crisis Counseling Assistance and Training Program, which SAMHSA helps administer. It supports short-term, community-based outreach, counseling and education for survivors. Your state or local emergency management or health department can tell you whether services are active in your area.

Ongoing care

Your primary care provider, a licensed counselor or therapist, your employer’s employee assistance program, your health insurer’s behavioral health line or a community mental health center can connect you with longer-term support. SAMHSA’s FindTreatment.gov lists treatment facilities for mental health and substance use.

When to Seek Professional Help

Many reactions ease over time, but SAMHSA and the CDC encourage people to seek help if distress continues or interferes with daily life. Signs that it is time to reach out include:

• Reactions lasting for weeks without improvement, or getting worse.
• Trouble functioning at work, school or home.
• Ongoing sleep problems, nightmares or flashbacks.
• Feeling hopeless, numb or detached most of the time.
• Increased use of alcohol or drugs to cope.
• Thoughts of harming yourself or others, which call for immediate help through 988 or 911.

Asking for help is a practical step, like getting a doctor to look at an injury.

Supporting Neighbors and Coworkers

You do not need to be a professional to help. Psychological First Aid, an approach developed by the National Child Traumatic Stress Network and the National Center for PTSD, emphasizes basic, practical support:

• Make contact in a calm, respectful way.
• Help with safety and comfort, such as water, a quiet place to sit or a phone charger.
• Listen without pressuring people to talk about the event.
• Help with practical needs, such as finding information or filling out forms.
• Connect people with support, including family, community services and the helplines above.

In an apartment building, a quick knock on doors after a storm or outage can make a big difference, especially for people who live alone. Our guide to building an emergency plan with neighbors explains how to organize check-ins.

Reduce Stress Before the Next Disaster

Preparation can reduce anxiety. Knowing you have water, food, a plan and important documents in order gives you something solid to rely on when the next warning arrives.

• Make a plan with your household and practice it.
• Build a kit gradually rather than all at once.
• Set aside some emergency cash. Our guide to how much emergency cash to keep at home has guidelines.
• Review your insurance and keep a home inventory. Our guide to renters insurance and home inventories explains why.
• Save the helpline numbers in your phone now: 1-800-985-5990 and 988.

Frequently Asked Questions

Is it normal to feel anxious after a disaster?

Yes. SAMHSA and the CDC describe anxiety, sadness, irritability, sleep problems and trouble concentrating as common reactions. They often ease with time and support.

What is the Disaster Distress Helpline number?

Call or text 1-800-985-5990. It is free, confidential and available 24/7, year-round, from SAMHSA.

Can I call the Disaster Distress Helpline if I was not directly affected?

Yes. It supports anyone experiencing distress related to a disaster, including family members, responders and recovery workers.

How can I help my child after a disaster?

Stay calm, listen, answer questions honestly, limit news exposure, keep routines and seek professional help if reactions are intense or lasting.

When should I get professional help?

If reactions last for weeks, worsen, interfere with daily life or include thoughts of harming yourself or others. For a crisis, call or text 988, or call 911 for immediate danger.

The Bottom Line

Disasters affect minds as well as homes. Expect strong feelings, take care of your body, stay connected, limit news, keep routines and help children feel safe. Save 1-800-985-5990 and 988 in your phone, and reach out for professional help when reactions linger. Recovery takes time, and you do not have to manage it alone.