Difficult Times

At the third anniversary of the 2019-2020 Black Summer Bushfires, we are reminded of the strength, resilience, support, and compassion shown by community during such a difficult time. Anniversaries are always hard and for some, the third anniversary will be as difficult as the first. We are reminded of loss, hardship, changing landscapes, overwhelming grief, and exhaustion, yet we are also reminded of the friendship and valued assistance we received from others.

Research has shown that some people begin the grief process between three and five years after a natural disaster. The first few years are filled with repairing and rebuilding, and even dealing with bureaucracy, leaving little time to grieve. The fifth and even tenth anniversaries of the 2011 Tsunami that struck Japan showed that survivors were still reeling from feelings of grief and loss.

People assume having a psychological response to a disaster is a post-traumatic stress disorder. But the feelings of fear, anger, confusion, and sadness can also be a grief response. An essential tool for emotional recovery from stressful and traumatic experiences is social connection. (griefonline.org.au)
Connecting with others for social support is key to recovery, resilience, and wellbeing. Research has consistently found that early intervention, resources, and support from others can be a major factor in helping people overcome the negative effects of a traumatic event. Given that a natural disaster can impact an entire community, your support system may be weakened by a natural disaster. However, even connecting with one person can make a difference. (verywellmind.com)

Having others to share your experiences with is important and can help the grieving process. Talk about the effect of the natural disaster. Share your feelings with others, or at the very least, find some way to express your emotions. A natural disaster can result in strong feelings of anger, anxiety, and sadness. These emotions need to be expressed. If you hold them in, they may get more intense. (verywellmind.com)

Although it has been three years since the 2019-2020 Black Summer Bushfires, reminders of the disaster including anniversaries can be triggering. A ‘trigger’ is something that sparks a memory of the traumatic event that can lead to distressing sensations, emotions, thoughts, and further memories of the event. Triggers can be internal, like memories or physical sensations that remind you of the traumatic event, or they can be external, like returning to the place where it happened or approaching the anniversary date of the event.
Triggers can be hard to avoid, especially if you’re still living in an area that has been affected by a crisis or natural disaster. This can mean that the distress associated with your triggers are also hard to avoid. Sensations, thoughts, emotions and memories linked to the traumatic event can feel intrusive and unpredictable. (sane.org)

While triggers may be hard to avoid, there are ways to manage reactions to these triggers. Managing the distress caused by triggers takes practice, so it can help to create a clear plan before you need it. Start with an affirmation about how you will cope. For example, “I will try to sit with this feeling, knowing that even though it is uncomfortable, it will pass.”
When you feel the distress rising:
• recognise the emotion or physical sensation
• allow yourself to feel the sensation, remembering your plan
• use grounding techniques like describing your surroundings, observing the emotion or focusing on a different task
• breathe calmly and deeply
• when the sensation passes – and it will – seek support if required (sane.org)

Seeking support is critical especially if you feel overwhelmed with distressing memories or responses to past traumas and disasters. The first step to take if you are experiencing ongoing distress is to talk to your GP or health service. Connecting with family, friends and others in the community is important for mental wellbeing. If you feel your distress is at a level that makes you feel unsafe, always call 000. You can contact Lifeline for crisis support on 13 11 14 or text Lifeline on 0477 13 11 14 at any time.

Being prepared for any further natural disaster can be empowering and aid in recovery from past disasters and build resilience through planning and preparedness. The Australian Red Cross has numerous resources including a Rediplan to help community members plan for any disaster. https://www.redcross.org.au/prepare/
Connect with your neighbours and community because in a disaster you may well rely on each other for support and assistance.

Look after yourself and others during anniversary periods by checking in and asking “R U OK?” There are resources for helping someone doing it tough because of natural disaster or emergency. These can be found at https://www.ruok.org.au/natural-disaster-and-emergency-mateship-manual
Finally, it’s okay to acknowledge the anniversary of a disaster in a way that feels right for you. Some people may want to do something significant; others may want to avoid all mention of the anniversary. Whatever you choose to do, know that there is support out there if you need it.

https://griefline.org.au/resources/natural-disasters/
https://www.verywellmind.com/coping-with-natural-disasters-2797570
https://www.sane.org/information-and-resources/facts-and-guides/understanding-trauma-through-disaster-recovery
https://www.redcross.org.au/prepare/
https://www.ruok.org.au/natural-disaster-and-emergency-mateship-manual