After the flood… Some important information you should know.

It’s been a few weeks since the devastating floods swamped our homes, schools and workplaces, and everyone has dealt with it in their own way. Now we move on to the recovery and rebuild phase. We not only mop up the water and shovel out the mud, but also take time to recover from our intense emotional feelings and the distress of those around us. The following information provided by the  USQ Department of Psychology can be of some help in assisting the people in our communities affected by the recent floods.
 
Floods, such as the one we’ve just experienced, affect everyone in different ways:

• You may have been directly affected

• Your family, friends or neighbours may have suffered significant losses

• You may be disturbed by the media coverage of people’s stories

• You may be surprised by your own reactions to the flood experience and to the everyday stresses you experience

Good ideas…

 

• Take time to understand and accept what has happened.

• Acknowledge what is still stuck in your mind.

• Feeling worry, tears, anger and frustration is normal. Don’t avoid.

• Express your feelings as they arise with those you trust, even though you may feel that you should be “over it” by now. If no one is available try writing them down. Some find music or art helpful.

• Notice what you are thinking through the day. If you are dwelling on the past or fretting about the future, be gentle with yourself. Focus on TODAY where you can actually do something helpful for yourself or others. Remind yourself what you have lived through and that you are coping and getting through TODAY.

• Keep a normal routine and structure your day including regular meals and some exercise.

 

Set small tasks that you can accomplish, and break down the big things into little things.

 

• Be aware of your energy levels and rest if you are tired through the day.

• Be aware of what’s going on in your body. Use relaxation to physically release tension, slow your rhythm of breathing, tense and relax your hands and feel your feet on the ground, slow your voice and lower the volume.

 

• Let your family and friends know when you are “not yourself”, and ask for what you need.

 

• If you notice thoughts, feelings, and memories from previous traumatic experiences, reassure yourself that this is normal and that you are safe NOW. Seek help if the distress increases and is uncontrollable.

 

• Switch off at the end of the day and distract yourself with something calming and positive.

 

• Praise your family, friends, neighbours and community members for doing so much so well.

 

• Don’t forget to show gratitude for the little as well as the big things that people do to help.

 

• Use this experience to better prepare yourself and your household for the storm season.

 

• If the flood related distress (thoughts, feelings, images, avoidance behaviour) continues into months seek help from a professional.

 

Watch out for…

 

• Being too busy as a way of escaping your own distress or discomfort.

• Increasing your use of alcohol, drugs, caffeine and cigarettes to make you feel better.

• Getting snappy with others; stop for a rest.

• Others getting snappy with you; they also need your calm, patient understanding.

 

• Making major decisions or life changes too soon.

• Withdrawing from those close to you with no energy for the fun stuff – just do it!

 

• Things looking more negative or hopeless than they really are – check it out.

 

• Sitting and worrying for long periods of time – have a to-do list of small tasks.

• Trying to make other people feel better – Listen, Understand and Value them – people have their own journeys to recovery and need companions.

 

• Avoiding places and uncomfortable situations that remind you of the flood. Patiently allow yourself to experience it gradually, with a supportive friend if possible, until the unpleasant feelings lessen.

• Anxiety when you hear thunder and rain on the roof, or see water accumulating and flowing. This is a normal reaction for a while.

 

Remember to slow your breathing, remind yourself it is TODAY and that most storms are just storms. If storm conditions worsen get weather information and calmly follow your storm preparation plan.

 

For more assistance to support your coping strategies and recovery, some people who can help include:

 

• Your GP

• Local mental health services

• Counselling agencies

• Chaplains

• Psychologists