Taking care of yourself in an emergency or crisis

Exposure to an emergency or crisis event can have a significant effect on your mental wellbeing.

There are simple steps you can take to look after your mental wellbeing right now. Taking the time to look after yourself will not only help you manage how you’re feeling, but also allow you to better respond to the other challenges around you.

Simple ways you can support yourself and your mental wellbeing right now:

Give yourself permission

It’s okay to not feel okay when there is an emergency or crisis. Give yourself permission to respond to your situation by acknowledging your feelings and reminding yourself this is normal when something out of the ordinary is happening.

Take time for you

Allow yourself time to rest, relax and do things that give your life meaning and help you to feel good. Taking care of yourself means you’ll be able to take care of others – you can’t give from an empty tank.

Keep a routine

Practising a daily routine (even if it looks different to normal) can help give your day structure and increase your sense of control. Try setting regular times for waking up, eating well, exercising, relaxing and going to sleep.

Consider what is in your control

Reflect on your thoughts or worries and ask yourself – is this in my control? Being more aware of what’s in your control can help put thoughts into perspective and allow you to better focus your energy.

Set realistic goals

Be wary of taking too much on. If you’re feeling overwhelmed, prioritise working towards things you can achieve in the short term and that support you day to day needs and those of the people closest to you.

Take a break from news and social media updates

Check in once a day or only when you need to with a credible source of information, then switch off by doing something you enjoy afterwards.

Take good care of your body

Rest when you need to, eat as well as you can, and get some movement into each day.

Offer help to others if you can

If you are able, do something nice for a friend or neighbour, or find other ways of helping your community.

Connect with others

You don't have to do this alone. Talk about how you’re feeling with people you trust when you’re ready. Spend time together with family, friends, colleagues, neighbours. Simply being around others can help.

Plan for the journey

Recovery is more often a journey than a sprint. Go gently and be kind to yourself, know there will be bad days, and celebrate the good days and good moments.