It was a sunny morning in Kingston, Jamaica when a 5.6 magnitude earthquake jolted our lives. The ground beneath us trembled so strongly. Stronger than I have ever felt before. It was truly frightening as it felt as if our decked roof was going to tear down on us.
In the aftermath, I found myself experiencing panic attacks. I was struggling with sensations of fear and nervousness at the slightest hint of movement. I realized that many others may be going through similar experiences, so I decided to delve into the realm of dealing with anxiety and panic attacks, drawing from my personal experience to offer some guidance. If you’ve ever faced panic attacks following a natural disaster, especially an earthquake, here are some tips to help you relax.
What’s In This Article
How to Deal With Panic Attacks
1. Acknowledge Your Feelings
The first step in dealing with panic attacks is to acknowledge your feelings. It’s okay to be scared and anxious after experiencing a traumatic event like an earthquake. Recognizing your emotions is the first step towards healing. You are not alone in feeling this way, and your emotions are valid.
2. Breathe Deeply
Deep, slow breathing can be incredibly calming. When you feel panic creeping in, take a moment to close your eyes, inhale deeply for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four. This simple technique can help lower your heart rate and reduce the intensity of a panic attack.
3. Ground Yourself
During a panic attack, it’s easy to lose touch with reality. Grounding exercises can help bring you back to the present. Focus on your senses by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise can help you regain a sense of control.
4. Stay Informed
Understanding the situation can be a source of comfort. Stay informed about aftershocks and emergency response efforts in your area. Knowing that authorities are taking action can help alleviate some of your anxiety.
5. Connect with Supportive People
Don’t isolate yourself. Reach out to friends, family, or support groups to share your feelings and experiences. Talking to someone who understands can provide a great deal of comfort. If necessary, seek professional help from a therapist or counselor.
6. Practice Relaxation Techniques
Explore relaxation techniques like meditation, progressive muscle relaxation, or mindfulness. These practices can help you manage anxiety and regain a sense of calm. Regular practice can improve your overall mental well-being.
7. Create an Emergency Kit
Preparing for future disasters can provide a sense of security. Assemble an emergency kit with essentials like non-perishable food, water, first-aid supplies, flashlights, and other necessary items. Knowing that you are ready for any eventuality can reduce anxiety.
8. Establish a Routine
Creating a daily routine can help you regain a sense of normalcy after a disaster. Stick to a schedule that includes self-care, exercise, and relaxation. Having structure in your day can help reduce feelings of uncertainty.
9. Seek Professional Help
If your panic attacks persist or become unmanageable, it’s essential to seek professional help. A therapist or psychiatrist can provide strategies and medications to alleviate your symptoms. While we are at it, let’s talk about what to do when an earthquake occurs.
Earthquake Preparedness
Earthquakes can happen suddenly and without warning, leaving you with little time to react. Being prepared and knowing what to do during an earthquake can make a significant difference in your safety and the safety of those around you. Let’s discuss the essential steps to take when an earthquake occurs.
1. Stay Calm
When you feel the ground shaking, it’s natural to feel fear and anxiety. However, it’s crucial to stay as calm as possible. Panic can cloud your judgment (as was the case with me yesterday) and make the situation more dangerous. Take a deep breath and remind yourself that you can get through this.
2. Drop, Cover, and Hold On
The “Drop, Cover, and Hold On” technique is the recommended action to take during an earthquake:
- Drop to your hands and knees to prevent being knocked over.
- Take cover under a sturdy piece of furniture like a table or desk to protect yourself from falling objects and debris.
- Hold on to your shelter until the shaking stops. Be prepared for aftershocks, which can follow the main earthquake.
If there’s no furniture to take cover under, crouch against an interior wall, away from windows and heavy objects that could fall.
3. Stay Indoors
If you are indoors when an earthquake strikes, stay there. Avoid running outside as falling debris or glass can pose significant risks. If you’re already outside, move to an open area away from buildings, trees, and power lines.
4. Protect Your Head
While taking cover, protect your head and neck with your arms. These are the most vulnerable areas during an earthquake, and shielding them can prevent injury.
5. If You Are in Bed
If you are in bed during an earthquake, stay there and cover your head with a pillow. Be aware of the potential for falling objects in your bedroom.
6. Be Mindful of Fire Hazards
Earthquakes can cause gas leaks, electrical fires, and other hazards. Be ready to turn off the gas, electricity, and water if you know how to do so safely.
7. Stay Away from Windows
Broken glass is a common injury during earthquakes. Stay away from windows, mirrors, and glass doors to avoid shattering glass.
8. After the Shaking Stops
Once the shaking stops, assess your surroundings for immediate dangers. Be cautious of aftershocks, which can follow the main earthquake. Check for injuries and provide first aid if needed.
9. Evacuate If Necessary
If your building is damaged and you feel it’s not safe, exit carefully. Use stairs instead of elevators, and watch for debris or weakened structures as you exit.
10. Listen to Emergency Information
Tune in to a battery-powered radio or your mobile device for updates from emergency services. Follow their instructions regarding evacuation, safety, and relief efforts.
Conclusion: Panic Attacks After an Earthquake
Earthquakes are unpredictable natural disasters, but being prepared and knowing what to do during an earthquake can save lives and reduce injuries. By staying calm, using the “Drop, Cover, and Hold On” technique, and following safety guidelines, you can maximize your chances of surviving an earthquake with minimal harm. Educating yourself and your family on earthquake preparedness is a proactive step toward ensuring your safety in the face of this powerful natural event.
Experiencing panic attacks after an earthquake is a common response to a traumatic event. It’s essential to remember that you are not alone in your struggle, and there are strategies to help you cope. By acknowledging your feelings, practicing relaxation techniques, and seeking support, you can gradually regain a sense of control and calm.
After, researching and putting together this article, I am now more aware and knowledgeable about what to do during and after an earthquake. Remember that healing takes time, and it’s okay to ask for help when needed. We have the strength to overcome the aftermath of an earthquake and manage our anxiety effectively.
