By Dr. Brittany Carswell

When a disaster strikes, it disrupts lives in ways that go far beyond the physical destruction of homes and communities. The emotional toll of a natural disaster, such as a hurricane, often lingers long after the immediate danger has passed. The extended process of rebuilding, navigating insurance claims, and re-establishing routines can lead to disaster-induced burnout—a state of exhaustion that affects both mind and body.

While burnout is commonly associated with work stress, it can be triggered by any prolonged exposure to challenging circumstances. Recognizing and addressing this type of burnout is crucial for a healthy recovery. Here, we’ll explore what disaster-induced burnout looks like, its symptoms, and effective ways to manage it.

Understanding Disaster-Induced Burnout

Disaster-induced burnout is a state of physical and emotional exhaustion stemming from prolonged stress and disruption due to a traumatic event like a natural disaster. It often sets in during the post-disaster phase, when people are coping with ongoing challenges such as housing instability, financial strain, and loss of personal belongings. The lack of routine, exposure to trauma, and uncertainty about the future all contribute to this unique type of burnout.

Additionally, its not like we live in a vacuum, so for many of us the stress of our day to day lives, jobs, kids etc. was already hard to manage and we were already on the verge of burnout. If this is the case, then a disaster can essentially be the final stressor that puts one over the edge into burnout.

Recognizing the Symptoms

Identifying disaster-induced burnout early can help prevent long-term mental health consequences. Common symptoms include:

● Physical Fatigue: Persistent tiredness that doesn’t go away with rest, as well as headaches, muscle aches, or stomach issues.

● Emotional Exhaustion: Feeling drained, irritable, anxious, or numb; struggling to manage emotions or empathize with others.

● Lack of Motivation: Difficulty finding energy or interest in daily tasks, even those that were once enjoyable.

● Sleep Disturbances: Difficulty falling or staying asleep, waking up frequently, or experiencing nightmares related to the disaster.

● Feelings of Helplessness or Hopelessness: Feeling overwhelmed by tasks, doubting your ability to rebuild, or feeling as if recovery is unattainable.

● Cognitive Difficulties: Difficulty focusing, forgetfulness, or trouble making decisions.

● Isolation and Withdrawal: Avoiding social interactions and withdrawing from family, friends, or community. If these symptoms persist for weeks or months without improvement, it’s essential to take action to address them before they escalate.

Strategies to Address and Manage Disaster-Induced Burnout

1. Prioritize Physical Self-Care

● Sleep: Make sleep a priority, aiming for at least 7-8 hours each night. A well-rested body can handle stress better and boost resilience.

● Nutrition: Try to eat balanced meals that nourish your body. Lack of proper nutrition can contribute to feelings of fatigue and irritability.

● Movement: Gentle movement, like walking or stretching, can release tension and increase endorphins, which elevate mood.

2. Set Small, Achievable Goals

● Break down larger tasks, like home repairs or paperwork, into smaller, manageable steps. Setting realistic daily goals and celebrating small accomplishments can build confidence and reduce feelings of overwhelm.

3. Limit Media and News Consumption

● Constantly consuming news about the disaster or other upsetting events can prolong stress. Designate specific times of the day to check the news, and try not to consume it before bed.

4. Stay Connected to a Support Network 

● Even when you feel exhausted, try to stay connected with friends, family, or neighbors. Social support is a powerful buffer against burnout, as it provides emotional support, practical assistance, and a sense of shared experience.

5. Establish New Routines and Rituals

● Routines can provide a sense of control and normalcy, even when much of life feels chaotic. Start small—wake up and go to bed at the same time, dedicate a few minutes each day to a calming activity, or establish a weekly meal plan.

6. Practice Mindfulness and Grounding Techniques 

● Techniques like deep breathing, progressive muscle relaxation, and mindfulness exercises can help bring your focus back to the present moment. Even five minutes a day can reduce stress and prevent feelings of being “stuck” in disaster-related trauma.

7. Take Breaks and Practice Self-Compassion

● Give yourself permission to rest, even if you feel like there’s a lot to be done. Remind yourself that recovery is a long process and that pushing yourself too hard won’t necessarily speed it up. Practicing self-compassion can help reduce self-criticism and foster resilience.

8. Consider Professional Support

● Disaster recovery is a marathon, not a sprint. If symptoms of burnout persist, consider reaching out to a mental health professional, particularly one who specializes in trauma recovery. Therapists can offer strategies for coping with burnout and help address any underlying trauma or stress responses.

9. Engage in Meaningful Activities

● Finding purpose through small, enjoyable activities can be grounding and emotionally restorative. Whether it’s gardening, drawing, or volunteering with a community group, engaging in activities that bring joy can provide much-needed relief from the stress of recovery.

10. Prepare for Future Stress

● Disaster recovery can be an ongoing process, and feelings of burnout may resurface during future storm seasons or anniversaries of the event. Planning ahead by creating a list of

Recognizing When to Seek Help

If disaster-induced burnout begins to interfere significantly with daily life, such as impacting relationships or affecting physical health, consider reaching out to a professional. Signs that it might be time to seek help include persistent feelings of despair, frequent panic attacks, worsening physical health, or thoughts of self-harm. Seeking help is not a sign of weakness but a proactive step toward healing and rebuilding.

Building a Resilient Future

Disaster-induced burnout is a natural response to a challenging and often traumatic experience. Recognizing its symptoms and actively addressing them can create a path toward resilience and mental well-being. Remember that recovery is a process—be gentle with yourself and give yourself time to heal. With support, self-care, and patience, it’s possible to manage burnout, rebuild, and emerge stronger from the experience.