How to act before a natural disaster
Introduction
A catastrophe implies a negative, often unforeseen and brutal event that causes human losses and destruction of important materials, causing a large number of victims and an important social disorganization. According to scientific research, the predominant social response to these catastrophes is first of all, the stunning and then collective fear, the feeling that life itself is at risk. Every catastrophe somehow affects human beings, causing anxiety, fear, concern and other emotional symptoms. Burgos highlights that the difference in psychological impact depends on where they are when the catastrophe occurs.
Developing
In the current case of Puerto Ricans, the earthquakes. The human response to a disaster (earthquake, hurricane, accident, war conflict, etc.) identifies four main areas: the central impact zone, is where the greatest number of victims, social disorganization and material damage is presented. The destruction zone is where there are fewer victims and injuries, but the destruction of material predominates, although there are people subject to incident and a notable social destruction. The marginal zone, in which there was no damage, but communication systems, water or light services were suspended.
Therefore, restlessness, rumors are observed and above all there is usually a movement of escape from the central areas and movements converging outwards. The outer zone is the area where nothing happened, except in the ‘moral’ plane, but it is from where people begin to go to the sinister area to offer their help, along with a collective emotion that raises collaboration. Other factors that influence the individual response to a catastrophe, when this happens in the following hours, days and weeks are: age, previous experiences, the support of other people and the background of physical and mental health such as thestress.
Stress and anxiety are part of the consequences caused to a person in a natural disaster, particularly for those who live in a shelter, for those who are still without electrical energy, for those who try to return to work without a transport system and everythingthat must be dealt with, according to the new reality. The key to understanding our emotions and response to a catastrophe, is stress: there is a normal stress that allows us to adapt to dangers, deal with threats. This stress implies wear for the organism, which reacts with the entire nervous system, which in turn controls the functions of our body.
In seconds our body prepares to flee or fight the threat: the heart beats faster, the muscles tense, more oxygen arrives throughout the body. But as we are exposed to stress continuously, much more in case of a disaster and its sequels, if we do not develop compensatory mechanisms, we can get sick physically and mentally. How to respond to stress? Fortunately, what we can do is much, Burgos recommends that we learn to "turn off" stressors. Regardless of how difficult it is, take care of your diet, do your best to sleep enough and avoid the consumption of tobacco, alcohol and drugs.
It is key, cultivate social and family relations before, during and after these processes. Professionals like DR. Richard Heaps, Clinical Psychologist and Melissa Brymer, director of the Disaster Programs of the National Stress Center of the University of Duke, recommend the following strategies to handle stress after a catastrophe: Stay in contact with family, friends and community:Do not get away from family, friends or important relationships and community, stay in communication, so you know what is happening, instead of continuing to worry.
Look for ways to connect that they require the least possible energy. Take care and take up the routine: it is important to take care of itself. To the extent that you can resume the routines and return to the old patterns, since they tell you that you are overcoming the trauma. "These routines help the body and mind work better". Process what happened by telling it: communicating thoughts and feelings, helps people understand the reality of what they experienced. It resorts to other ways to deal with the situation: there is not only one way of dealing with the situation, even the members of the same family that have passed together for the same disaster.
They have different ways of expressing and acting about the event. Limit the exhibition: Many are obsessed with the most recent news about disasters, moderates this action. The exhibition makes them feel more anxious and worried. Help of the way you can: service is a therapeutic activity. It is important to accept help, but it is equally important to help others. Look for the support of a mental health professional, if the stress reactions to the disaster are overwhelming or persist in the long term. Practice relaxation methods: look for ways to relax in moments of stress.
Some like music, singing, drawing or writing. People when they are distressed, breathe quickly and superficially. Studies, suggest that you take breaks during the day to relax and breathe slowly. You must pay special attention to exhalations and you can do it at any time and place: breathing exercises-pretending to make abdominal breathing, two or three times a day, as do yoga practitioners. Making a simple breathing exercise is enough to relax and clear the mind. Inhale slowly and deeply, inflating the abdomen. Keep your breath for a couple of seconds.
Exhales slowly becoming aware of relaxation. Repeat the exercise between 5 and 10 times. You can practice this breathing series anywhere. Mental exercises-meditation is key to reducing stress and a simple mental control exercise can have a huge benefit in physical health. In a comfortable position, either sitting or lying down, breathes deeply and slowly, focusing attention on breathing. It is necessary to adopt a passive and relaxed mental state: close your eyes to ignore visual stimuli and let thoughts flow without stopping in any, thinking only of the air that enters and leaves the lungs.
Focus on a specific element, choose a word or syllable and repeat it in silence or aloud, again and again. It gives exactly the content or meaning, the important thing is repetition. It is recommended to perform the routine 20 minutes a day. Muscle-a stressed body relaxation has stressed muscles, therefore, tense. It is important to relieve that tension to get rid of stress. These steps will help relax the whole body and feel renewed;It is advisable to practice the exercise lying on a mat on the ground. The exercise consists in contracting each muscle for 20 seconds and then slowly released it.
At the time of relaxing the muscle, focusing on the relaxing feeling of relief. Order to carry out the exercise, each must be maintained for 20 seconds and release. Front: Wrink your forehead and raise your eyebrows. Eyes: close them strongly;keep and release. Nose: wrinkle the nose and open the nostrils;keep and release. Language: press the tongue on the palate;keep and release. Face: wrinkle the whole face;keep and release. Jaw: press the jaw;keep and release. Neck: lower the chin to the chest;keep and release. Back: arch your back;keep and release. Chest: take air as strong as you can;keep and release.
Stomach: tighten the stomach muscles;keep and release. Buttocks and thighs: tighten buttocks and thighs;keep and release. Arms: tighten the biceps;keep and release. Forearm and hands: tighten the forearm and hands;keep and release. Twins: step strong against the ground;keep and release. Ankles and feet: flex the fingers from the feet back;keep and release. Cardiovascular work exercises-physical exercise is an excellent way to disconnect the mind. Making cardio helps reduce stress hormones, such as adrenaline or cortisol. In the same way, it increases the production of endorphins, which improve the mood and reduce physical pain naturally.
conclusion
Physical activity also helps people feel better and increase self-confidence, also offering a greater sense of control. That energy will help face the challenges and stress. In addition, exercise is an excellent way to disconnect the mind and forget about problems and situations. Doing physical exercise will have an incomparable positive impact on mental and physical health. All these measures should be followed daily, although the event or catastrophe has already passed. Following these recommendations generates a feeling of well -being at any time and tools to face any situation that may arise in the future.
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