By: Dr. Brittany Carswell
First of all I just have to say what an intense and chaotic couple of months it has been for all of us locally in the Tampa Bay Area. Having two hurricanes hit us in a two week period was something unprecedented and incredibly overwhelming. Many communities, including my own neighborhood were ravaged by flooding in Hurricane Helene. Mid-way through our clean up we all have to prepare and evacuate all over again. The amount and stress and anxiety that built in most of us is something that is hard to put into words.
It’s not even a month since then and I know I’m just starting to catch my breath and process all that’s happened. While our area didn’t end up with the direct hit from Hurricane Milton and in some ways we dodged a catastrophe, a the same time many communities were devastated by flooding yet again. Large areas of our community will recovering for months or year and will never be the same.
Many of us are likely left emotionally Shaken and exhausted from witnessing and experiencing the devastation. Our area is still covered in debris making it hard to not remember every time you walk outside. Recovery can be a long process that can take an emotional toll on mental health.
There is term called “hurricane fatigue” which isn’t a diagnostic term but definitely described and fit my personal experience the few weeks after the storm.
What is Hurricane Fatigue?
Hurricane (or disaster) fatigue is basically a state of emotional and mental exhaustion that can occur after being exposed to repeated hurricane warnings, evacuations, and other negative experiences. It’s the overwhelming exhaustion physically, mentally and emotionally that sets in after prolonged exposure to stress, disruption, and uncertainty. While the physical impacts of a hurricane are visible, the mental toll can be just as significant and long-lasting. Here’s a look into what hurricane fatigue is, its symptoms, and practical ways to support mental health during the post-recovery process.
Symptoms of Hurricane Fatigue
The symptoms of hurricane fatigue are similar to those seen in people recovering from other traumatic events, including:
- Difficulty sleeping
- Constant irritability or mood swings
- A sense of hopelessness or despair
- Reduced motivation to take action
- Anxiety about the future, especially during storm seasons
- Physical symptoms like headaches or muscle tension
- Difficulty making decisions
If left unaddressed, these symptoms can interfere with daily life and make recovery feel nearly impossible. It can make it difficult to make decisions, and can lead to a breakdown in communication and listening. While this kind of reaction in the short term after a disaster is very normal, if you feel that’s in ongoing and you aren’t able to start to reset after a few weeks then it’s important to look at the impact this level of stress can have on our mental health and nervous system. In addition it can caused significantly increased issues and strain in marital and family relationships when emotional and physical resources are low.
While recovery on a community and physical level is a long process so may be the impact on our emotional health. When in crisis we may have to prioritize other immediate needs before we have the opportunity to refocus on our mental health in the short term. As soon as you are able to take a breath it is important to return to addressing the emotional impact and toll disasters have on mental health. Oftentimes the emotional will manifest in even physical symptoms of tension, increased pain, fatigue and disrupted or difficulty sleeping. Here are some strategies to help manage this fatigue and support mental health.
Tips for Managing Mental Health During Hurricane Recovery
1. Pace Yourself: Recovery is a marathon, not a sprint. Recognize that it will take time, and avoid overwhelming yourself with tasks all at once. Break down larger goals into smaller, manageable steps and give yourself credit for every milestone achieved, no matter how small.
2. Stay Connected with Others: Emotional isolation can increase feelings of fatigue and despair. Engage with friends, family, neighbors, or support groups who understand what you’re going through. These connections provide support, help you feel less alone, and can also offer practical advice on managing day-to-day tasks during recovery.
3. Prioritize Physical Health: Physical health and mental health are closely linked. Eating well, getting enough sleep, and incorporating physical activity, even something as simple as a walk, can significantly boost your mood and energy levels. Hydrate and nourish your body as it adapts to post-disaster conditions.
4. Limit News and Social Media Consumption: Continuous exposure to distressing images and news updates about the disaster can prolong anxiety and stress. Set boundaries on how often you check the news or social media, and avoid watching upsetting content before bed.
5. Practice Grounding Techniques: Deep breathing exercises, mindfulness, and grounding exercises can help manage acute stress. Simple methods like “5-4-3-2-1” grounding—naming five things you see, four you feel, three you hear, two you smell, and one you taste—can bring your mind back to the present moment.
6. Allow Yourself to Grieve & Make Space For Emotions: Losing a home, possessions, or even a sense of normalcy is a significant loss. Give yourself permission to feel sadness, anger, or frustration. It’s natural to feel these emotions, and acknowledging them can be an essential step toward healing.
7. Seek Professional Support: If the feelings of fatigue, sadness, or anxiety are persistent, consider seeking support from a mental health professional. Therapists trained in trauma recovery can provide coping strategies tailored to your specific experiences and help prevent chronic stress from escalating into long-term mental health issues.
8. Engage in Small Pleasures: During recovery, it’s essential to find moments of joy to recharge your resilience. Engage in small activities you enjoy—watching a favorite show, reading a book, cooking a comforting meal, or listening to music. These small acts of self-care can be grounding and remind you that, even amidst loss, there
are things that bring peace and comfort.
9. Plan for Future Safety and Recovery: One of the most significant sources of anxiety is the fear of facing the same situation again. Take proactive steps to prepare for future disasters. Creating an emergency plan, preparing a disaster kit, and knowing where to get information and resources can help reduce the fear of the unknown.
Embracing Long-Term Recovery
It’s important to remember that recovery is a long and sometimes nonlinear process. Setbacks are normal and don’t mean you’re not progressing. Recognizing the mental toll of hurricane fatigue and taking proactive steps to address it can help build resilience. By prioritizing mental health and self-care, we can navigate recovery with greater strength and patience, allowing for a healthier and more sustainable journey back to normalcy.
If you or someone you know is struggling to cope after a hurricane, remember that help is available. Reach out to local mental health services, community support groups, and emergency aid organizations for support and resources.
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