During a disaster event, it can be a very stressful time. You’ll probably have lots of concerns about your loved ones and you may be confined to your home for several days. Consider the below information and think about what steps you can take to improve your wellbeing.

Mental health

It can be natural for people to experience a heightened state of stress during and following a challenging situation. This is especially if a person has experienced trauma from a previous disaster event, but there are resources available to help manage and cope with the stress.

Reaching out to existing connections, building stronger connections and applying other self-care strategies can assist. 

If professional support is required, approaching a general practitioner (GP) is a good first step. They can either help you themselves or refer you to other healthcare professionals such as psychiatrists and psychologists. GPs can also work with you to develop a mental health treatment plan to assist with making appointments more affordable.

Avoiding dehydration

It is important to focus on your health during a disaster event. To prevent dehydration, drink water often, including a big glass of water as soon as you wake up, to rehydrate your body after sleep. You should also drink extra water if it’s hot and be mindful of dehydration when doing activities around the house. Also pay attention to signals from your body, such as feeling thirsty and the colour of your urine.

Achieving a good sleep

It’s not unusual to have trouble sleeping during a stressful period. Here are some important steps to aid your sleep:

  • Routine – Following the same routine every morning and night should make it easier to achieve a good night’s sleep.

  • Disconnect and decompress – Switch off the news and try not to look at social media for at least 30 minutes before bed to reduce anxiety. The bright lights emitted by electronic devices can also disrupt melatonin.

  • Set boundaries – If you’re working from home, establish a dedicated ‘sleep zone’ and ensure it doesn’t overlap with your ‘work zone’. Change out of your pj’s for work and avoid using your work computer in the bedroom!

  • Get active – Exercise is great for both your physical and mental health and should help you wind down easier at the end of the day.

  • Healthy and balanced diet – Give your body the nutrition it needs to work during the day and rest at night. Avoid caffeine after lunchtime, as well as alcohol close to bedtime.

Small space workouts

Being confined to your house during a disaster event doesn’t mean you can’t be active. There is a range of activities you can do to move the body. Use your imagination – everyday objects and furniture can be used as gym equipment. Remember also that body weight used as resistance (think push ups) is a great alternative to weights.

Examples of activities you can perform at home include wall squats, tricep dips, push ups, mountain climbers, planking, burpees.

Online workouts

If you still have access to power, there are many free online workouts that provide a little extra motivation for those seeking guidance when it comes to exercise. Use the opportunity to discover a new discipline, like yoga or meditation. There are also a range of beginner programs available if you are new to working out.

Ergonomic WFH space

There are a few things you can do to make your work from home space more ergonomically friendly and help reduce stress on your body. When seated at your desk, aim for a 90 degree angle for your ankles, knees, hips and elbows. 

Set up your screen so it’s straight in front of you when your back and neck are straight; aim for bright and natural lighting; and remember to move!

More information

For more information to assist your wellbeing in a disaster, visit the following pages: