After The Flood:
A Guide To Handling Your Stress

Lennis G. Echterling, Ph.D.
James Madison University

During the flood, you may have had to save your own life and the lives of others. Since then, you may have had to find emergency shelter and other basic necessities, such as food and clothing. Now that you are rebuilding after the flood, you're facing all sorts of new problems. As you deal with all these challenges, don't forget that you are going through one of the most stressful times in your life. You probably are having some of these common stress reactions:

Since the flood you may have...

...a need to talk about the flood.

You may want to tell what happened again and again. Even if someone is a perfect stranger, you may tell him or her all about what you went through during the flood. You may have kept pictures of the flood damage to show people.

...upset feelings or no feelings at all.

Maybe you're having "yellow" reactions to the flood - feeling nervous or scared. Maybe you're having "red" reactions - getting angry. Maybe you're having "black" reactions - feeling down or depressed.

Then again, like most people, maybe you're having a rainbow of reactions. You may be jittery at first, then you may start crying over nothing, and then you may take out your frustrations on an easy target - a door or someone you love. Or, maybe you don't seem to care about anything at all right now. It's as if you are emotionally numb and feel nothing.

...trouble thinking clearly.

You may be confused, dazed or forgetful, and may not want to think about the problems you are facing. Maybe you pester yourself with thoughts of what you should have done differently. Maybe you keep asking yourself, "Why me?"

...vivid memories of the flood.

You probably can close your eyes right now and picture in your mind detailed scenes from the flood. And even now, many different sights, sounds, or smells can trigger these memories and upset you.

...nightmares and trouble sleeping.

Unfortunately, at a time when you need your sleep, you may have problems falling asleep and staying asleep.

...a need to rely on other people.

Much more than usual, you may want and need to be around other people.

...worries and fears when it rains.

When you see a few raindrops, you may become nervous now. And if it begins to rain heavily, you may be afraid that another flood is on the way.

...a need to take action.

You may feel that something - anything! - has to be done right now. You may be pacing, or rocking, or fidgeting more now. Or, at times you may feel so discouraged that you do nothing.

...physical problems.

You may have more physical problems now, such as headaches, stomachaches, nausea, and fatigue.

These are just some of the common and usually temporary reactions a person may be having to the flood. Keep in mind that they are normal responses to a disaster. Fortunately, there are some simple steps you can take to help yourself through these difficult times.

You can handle this stress by...

...being with other people.

You may feel reluctant to impose on others, but just having a caring person at your side can be a great source of comfort. There are many people willing and able to be you in your time of need. All you need to do is ask. What have you got to lose?

...letting other people help.

Don't let foolish pride stand in the way of receiving what you truly need from relatives, neighbors, friends and concerned volunteers.

...talking about your feelings.

Talking about your feelings is one of the best ways of working through your reactions to the flood. Go ahead and tald about your fears, frustrations and sadness - you're not "just feeling sorry for yourself." And while it's true that eventually you need to put the flood "behind" you, you can't do that by ignoring your feelings or trying to erase those memories. That's impossible. You have to face and deal with these feelings - the sooner the better.

...getting the information and advice you need.

You probably are handling many of your problems on your own. But because you are caught up in the middle of this situation, you may not be seeing it objectively. You may need to ask someone for some information, advice, or suggestions.

...reassuring yourself.

You can remind yourself that you are now safe and that there is nothing wrong with you for having these reactions. You are not going crazy. These feelings are normal reactions to an abnormal situation.

...preparing for future rainfalls.

If you prepare yourself and have a plan of action, you can handle future rainfalls without getting so upset.

...taking care of yourself.

You have plenty of work to do, but you won't be able to do it if you're sick. Be sure to take good care of yourself by eating well, getting plenty of sleep, and taking some time off for yourself. And be careful with alcohol and other drugs. In tough times like these, it's easy to abuse them.

...getting professional help if you're having severe problems.

If you have had a serious loss, such as the death of a loved one, or the destruction of your home or farm, you may need additional help. Even if you had no serious losses, you still need additional help if you're having extreme reactions, such as repeated nightmares, "flashbacks" of the flood events, crying spells, behavior problems, and panic reactions. We can offer the help you may need.

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Information Publisher:
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Last update: May 28, 1997

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