Mental Survival During a Hurricane

Experiencing a hurricane first hand, whether you flee or shelter in place, may involve a lot of mental distress. Hearing intense noises outside, listening to windows rattle, the beating of the rain, and fear of your shelter being demolished by the hurricane may all contribute to your mental agony. Here are some things you can do to calm your mind while you take refuge:

  • Use handheld or emergency radio to listen to NOAA reports
  • Use cell phone or other communication devices to maintain contact with friends and family
  • Have a source of light available so you are not sitting in the dark
  • Bring books, puzzles, board games, computer, and electronic games to keep yourself occupied
  • Have snacks and meals ready in addition to a source of safe drinking water
  • Practice breathing exercises or other alternative means of relaxation

Psychological trauma during a hurricane is experienced by everyone to some degree or another. During the hurricane, you may feel isolated, overwhelmed, confused, and unprepared for what is happening. You are worrying about your kids, friends, and pets. What if you lose contact with your loved ones and support group? Are bad memories and emotions from prior hurricanes running around in your mind? If you have fled the hurricane, you may feel uncomfortable in your new environment. Those previously unaffected by a hurricane may experience the same fear and mental distress as children or those with pre-existing mental health issues. Here are some additional ideas to assist in dealing with the hurricane experience:

  • Children and other excitable individuals take cues from how adults respond to the situation, so remain calm and focused
  • Be a patient listener. Let others express their fears but don't try to talk them out of their fears. 
  • Let them know you are also fearful but trust in your survival plan.
  • Make sure any mental health medications and other prescriptions are taken on schedule
  • Patients taking psychiatric medications are likely to have problems with temperature variations. Maintain a controlled temperature.

Breathing exercises that deepen and slow your breathing may have a calming effect. Here are some examples of breathing exercises to try:

  • Exercise 1: Exhale all air while counting to four. Hold breath for a count of four. Inhale deeply for a count of four. Hold breath for a count of four. Try several times but stop if you become light headed.
  • Exercise 2: Sit or lay down. Place a hand on your stomach. Inhale slowly through your nose and exhale slowly through your mouth. Repeat this exercise for a few minutes.
  • Exercise 3: Sit up straight. Inhale deeply through your nose. Open mouth wide and stick out tongue. Forcefully exhale making a lion sound. This breathing exercise may be especially beneficial for children who will enjoy making a roaring sound like a lion which will take their mind off of the hurricane.