“Post-Earthquake Psychological Recovery: Science-Backed Self-Care Strategies”

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.