Bounce Back from a Crisis – The Resilience Institute

Natural disasters and pandemics shake us in body (shock, heart rate and breathing), heart (anxiety, sadness and anger) and mind (confusion, pessimism and worry). We cannot control nature, but we can modify our mindset and behaviours. By learning to Bounce we can remain calm, focused and effective after the challenge.

Common Reactions after a Disaster

During and after a natural disaster or pandemic people often find themselves feeling confused, disengaged, withdrawn, vulnerable, distressed and even depressed. Even if you are not part of the action at ground zero, friends, family and loved ones all over the world will have these feelings.

Look at the emotions listed on the left hand side and discover actions you can take immediately to reduce your distress, and bounce back fast.

Emotion	Action
Confusion Feelings of disbelief and shock Feeling overwhelmed or overloaded Irritability and anger	Take control Prioritise the key things to do Focus on finishing one task Accomplish small goals
Disengaged Difficulty making decisions Distracted attention and procrastination Worry and rumination on past	Take a break Take regular breaks Power nap after lunch Stretch, coffee/tea, walk.
Withdrawn Loss of energy Avoiding important tasks Feelings of isolation	Connect Connect and share your feelings Encourage others to share with you Reach out and help others
Vulnerable Loss of appetite or overeating Increased use of alcohol and drugs Recurring thoughts about the event	Rejuvenate Impose your normal routines Prioritise quality sleep ( Sleep Basics ) Eat well and exercise daily
Distress Difficulty falling and staying asleep Distress symptoms (muscle, gut, skin) Anxiety attacks	Calm yourself Slow your breathing, exhale long Download and try a guided meditation Limit images or reports of the event
Depression Loss of energy and confidence Sadness or tears Difficulty making decisions	Seek help If your feelings of sadness or depression do not go away, seek professional help. Don’t try to cope alone.

Emotion

Action

Confusion

Feelings of disbelief and shock
Feeling overwhelmed or overloaded
Irritability and anger

Take control

Prioritise the key things to do
Focus on finishing one task
Accomplish small goals

Disengaged

Difficulty making decisions
Distracted attention and procrastination
Worry and rumination on past

Take a break

Take regular breaks
Power nap after lunch
Stretch, coffee/tea, walk.

Withdrawn

Loss of energy
Avoiding important tasks
Feelings of isolation

Connect

Connect and share your feelings
Encourage others to share with you
Reach out and help others

Vulnerable

Loss of appetite or overeating
Increased use of alcohol and drugs
Recurring thoughts about the event

Rejuvenate

Impose your normal routines
Prioritise quality sleep ( Sleep Basics )
Eat well and exercise daily

Distress

Difficulty falling and staying asleep
Distress symptoms (muscle, gut, skin)
Anxiety attacks

Calm yourself

Slow your breathing, exhale long
Download and try a guided meditation
Limit images or reports of the event

Depression

Loss of energy and confidence
Sadness or tears
Difficulty making decisions

Seek help

If your feelings of sadness or depression do not go away, seek professional help. Don’t try to cope alone.

It is absolutely normal to be feeling many of these emotions.

The key is recognising how you are feeling and then taking action to Bounce.

Building resilience enables people to cope better after natural disasters and during crisis situations. They recognise that that what they feel is normal and they are prepared, resolving to gain control of the situation, rather than let the situation control them. They also know when to ask for help and to help others. This is what it means to be resilient.

Practical Tips

Breath properly to induce calm

When you’re feeling stressed don’t take a deep breath – breathe out instead. Use the exhalation to calm and focus your mind.

Reframe negative emotions

Counter negative emotions with their positive opposite. This means that when you are experiencing any of the following negatives try to focus on feeling the emotional opposite. This exercise alone can shift your mindset.

Anger > Compassion
Fear > Equanimity (calmness and composure)
Craving > Gratitude
Sadness > Rejoicing
Fatigue > Passion

Common Reactions after a Disaster

Practical Tips

Breath properly to induce calm

Reframe negative emotions

Measure, learn and achieve resilience

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