After a major disaster like an earthquake, people may experience varying degrees of psychological trauma. Below are scientifically validated self-care strategies for psychological recovery:

I. Understanding Post-Disaster Psychological Responses

1. ‌Normalized Reactions‌:
   • Insomnia/nightmares (brain processing traumatic memories)
   • Hypervigilance (e.g., intense fear triggered by sudden noises)
   • Emotional dysregulation (irritability, unexplained crying)
   • Physical symptoms (palpitations, headaches, gastrointestinal issues)
2. ‌Three Trauma Phases‌:
   • Emergency Phase (first 72 hours): Adrenaline-driven survival mode
   • Impact Phase (1 month post-event): Fragmented reality, potential dissociative symptoms
   • Reconstruction Phase (3-6 months): Adaptation to new realities

II. Immediate Self-Regulation Techniques

1. ‌Grounding Techniques‌:
   • 5-4-3-2-1 Sensory Exercise: Name 5 visible objects → 4 tactile sensations → 3 sounds → 2 smells → 1 taste
   • Thermal Stimulation: Hold ice cubes or a warm cup for 30 seconds
2. ‌Breathing Regulation‌:
   • 4-7-8 Breathing: Inhale 4s → Hold 7s → Exhale slowly for 8s
   • Alternate Nostril Breathing (Nadi Shodhana)
3. ‌Somatic Interventions‌:
   • Butterfly Hug: Cross arms and tap shoulders rhythmically while visualizing safe spaces
   • Tremor Release: Stomp feet alternately with vocalizations (releasing frozen stress energy)

III. Cognitive Restructuring Strategies

1. ‌Narrative Exposure Therapy‌:
   • Write trauma accounts in third-person daily (e.g., “Someone experienced…”)
   • Gradually transition to first-person narratives
2. ‌Meaning-Making‌:
   • Create a “Survivor Strengths List”: Document positive changes (e.g., renewed family bonds)
   • Design personal recovery milestones (e.g., “7-Day Safe Sleep Challenge”)

IV. Neurological Repair Mechanisms

1. ‌Circadian Rhythm Reset‌:
   • Exposure to natural light within 1 hour of sunrise
   • Avoid blue light 90 minutes before sleep; use red nightlights
2. ‌Nutritional Support‌:
   • Increase Omega-3 intake (fatty fish, flaxseeds)
   • Supplement magnesium (leafy greens, nuts)
   • Limit caffeine (impairs HPA axis recovery)

V. When to Seek Professional Help

Consult a psychologist/psychiatrist immediately if experiencing:
□ Persistent flashbacks (>1 month)
□ Self-harm/suicidal ideation
□ Derealization (feeling the world is unreal)
□ Severe functional impairment (inability to work/study)

‌Key Resources‌:

• ISTSS Self-Help Tools: www.istss.org

Remember: Post-Traumatic Growth is real. With professional support, 70% of survivors develop greater resilience within 1-2 years. Your reactions are evolutionary survival mechanisms—not signs of weakness.

I. Principles of Nutritional Balance

1. ‌Choose Low-GI Carbohydrates‌
   Prioritize whole-grain bread, brown rice, oats, and other low glycemic index (GI) foods to slow blood sugar spikes. Avoid refined carbohydrates like white rice and white flour¹²⁸.
2. ‌Balanced Macronutrient Ratios‌
   • ‌Carbohydrates‌: 50%-60% of total calories, 250-400g of staple foods daily⁶⁸.
   • ‌Protein‌: 15%-20% of total calories, focusing on high-quality sources like fish, lean meat, and legumes (0.8-1.2g per kg of body weight daily)⁶⁸.
   • ‌Fats‌: 25%-30% of total calories, emphasizing unsaturated fats (nuts, fish) while limiting saturated and trans fats²⁶⁸.
3. ‌Calorie Control‌
   Calculate daily calorie needs based on weight and activity level. Avoid overeating; opt for “small, frequent meals” (3-6 meals/day)³⁷⁸.

II. Food Choices and Restrictions

• ‌Recommended Foods‌
  • ‌High-fiber vegetables‌: Leafy greens, cucumbers, tomatoes (low in sugar, rich in vitamins and fiber)³⁶⁸.
  • ‌Low-sugar fruits‌: Apples, strawberries, pears. Avoid high-sugar fruits like bananas and lychees²⁴⁸.
  • ‌Whole grains‌: Buckwheat, corn, sweet potatoes; combine with refined grains for balanced nutrition³⁶.
• ‌Avoid‌
  • ‌High-sugar foods‌: Candy, desserts, sugary drinks⁴⁶.
  • ‌High-cholesterol foods‌: Organ meats, fatty cuts, butter⁴⁶.
  • ‌Alcohol‌: May cause blood sugar fluctuations and hypoglycemia⁴⁷.

III. Practical Dietary Tips

1. ‌Regular Meal Timing‌
   • Eat breakfast between 6-8 AM. Keep intervals between meals under 6 hours. A small bedtime snack may prevent nocturnal hypoglycemia⁷⁸.
2. ‌Low-Sodium Diet‌
   Limit salt intake to ≤6g daily (about one beer bottle cap) to reduce hypertension risk⁷⁸.
3. ‌Eat Slowly‌
   Chew thoroughly and slow down to aid digestion and moderate blood sugar rise⁵⁸.

IV. Adjustments for Special Populations

• ‌Elderly‌: Ensure nutrient adequacy and easy-to-chew options. Prioritize stable blood sugar over strict targets¹.
• ‌Obese/Hypertensive Patients‌: Restrict calories, salt, and fats⁷⁸.
• ‌Personalization‌: Tailor plans to age, gender, and activity level. Consult a dietitian for individualized guidance¹⁵⁶.

V. Common Misconceptions

• ‌“Sugar-Free” Foods‌: May still contain high starch; monitor portions⁴.
• ‌Porridge/Overcooked Foods‌: Rapidly digested (e.g., congee, noodles) can spike blood sugar; consume cautiously⁸.

Scientific dietary management helps stabilize blood glucose, reduce medication reliance, and lower complication risks¹²⁶.

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‌References‌
¹⁸: Clinical nutrition guidelines; ²⁴: Diabetes Care journals; ³⁵: WHO recommendations; ⁶⁷: National diabetes associations.

‌I. Earthquake Emergency Response‌

1. ‌Indoor Safety Measures‌
   • If indoors, immediately “Drop, Cover, and Hold”: Take cover under sturdy furniture (e.g., desks, tables) or against an interior wall, and hold on until shaking stops. If no cover is available, protect your head and crouch in a corner‌12.
   • Avoid windows, heavy objects, or unstable structures. Stay in bed during shaking if already there, covering your head with a pillow‌1.
2. ‌Post-Earthquake Actions‌
   • Use phones only for emergencies within the first 24 hours to avoid overwhelming communication networks‌24.
   • Locate the nearest evacuation site using official guides (e.g., municipal earthquake emergency evacuation route maps)‌3.
3. ‌Family Preparedness‌
   • Prepare an emergency kit with essentials (water, flashlight, first-aid supplies) and ensure all family members know reunification plans‌24.

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‌II. Fire Emergency Response‌

1. ‌Immediate Response‌
   • Evacuate immediately if a fire breaks out, using pre-identified safe routes. Avoid elevators and stay low to avoid smoke inhalation.
2. ‌Communication and Safety‌
   • Alert others by activating fire alarms and call emergency services once in a safe location.
3. ‌Preventive Measures‌
   • Regularly check smoke detectors and fire extinguishers. Practice fire drills to ensure familiarity with evacuation procedures.

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‌Key Terminology‌

• ‌Earthquake emergency response‌: Coordinated actions to mitigate hazards during and after earthquakes‌58.
• ‌Evacuation routes‌: Pre-planned paths to safe locations, as outlined in municipal guides‌3.

‌Note‌: Always prioritize situational awareness and follow local authorities’ instructions during emergencies.