Source: Chris Tompkins
When researching trauma, most professionals classify trauma into two categories: “big T trauma” and “little T trauma.” Big T trauma includes domestic violence, sexual assault, death, war, or natural disaster.
Most professionals also say it’s important to treat trauma never compare traumas.
From losing a home, having to evacuate and working as a first responder or in a helping profession, to witnessing a disaster firsthand, understanding the lasting psychological impact of a natural disaster is an important part of the rebuilding process of a community.
The overwhelming fear, confusion and sense of loss resulting from a natural disaster can be all-consuming.
Having lived in Los Angeles for 16 years, I am all too familiar with wildfire warnings and fire season. But never in my life have I experienced what I experienced last week. While I haven’t lost my home, many friends and colleagues I know have.
There isn’t anyone I’ve encountered in Los Angeles who doesn’t know someone directly affected by the fires.
One of the coping mechanisms I use when faced with a challenge is to try to do something that makes me feel useful. I noticed how I felt when the fires started, and I experienced the need ‘to do something’.
I also began to notice how others responded and wondered if, similar to the stages of grief, there was something we did in response to disaster.
While there is no one “right” way to cope, there is a shared psychological response that all people experience when confronted with a natural disaster. Whether it’s the recent wildfires in Los Angeles, the widespread catastrophic damage from Hurricane Helene, or any other catastrophe, research shows that there are six common psychological stages of disaster.
Looking back on my own experiences, I have been able to see how these stages can help us understand our process and find hope in the aftermath.
The six psychological stages of a disaster
Knowing what to expect in a time of crisis can help us understand our emotional response and see that although recovery is slow, we are able to heal.
1. Pre-disaster phase
The phase before the disaster is characterized by expectation and fear. It is when we feel the weight of an impending threat, but have not yet experienced the crisis. Maybe we start preparing: packing suitcases, checking evacuation routes or, as I did, downloading apps like Watch Duty. In this phase it is normal to feel uncertainty or even denial.
Acknowledging the fear can help us stay grounded and take the necessary steps to cope – whether we make plans to evacuate or simply sit with the uncomfortable emotions.
2. Impact phase
The impact phase happens when the disaster becomes reality. I remember taking a walk in my neighborhood and seeing a glowing red haze just over the hill from where I live. It was the moment I realized how close the fire actually was and that I might have to evacuate.
The impact phase This is when we feel shock and confusion and are overwhelmed by an immediate threat. I found myself paralyzed for a moment, unsure of what to do next.
This phase is characterized by fear and disbelief. It can feel like everything is happening too fast and it’s hard to think clearly or logically. It is a time of survival when our brains go into ‘fight or flight’ mode. Responses can vary widely depending on the nature of the disaster and our personal coping mechanisms.
Finding grace or some sort of self-regulation tool, such as box breathing or tapping, during this phase is important because we won’t have all the answers or know what’s going to happen.
3. Heroic phase
The heroic phase tracks the initial shock and describes when the need to act becomes urgent. It is the moment when courage and selflessness emerge and we can feel a rush of adrenaline. During a crisis, people often come together to help each other.
This is the stage where we check in with our neighbors or friends. Then we can volunteer at a local organization. It’s when people start posting on social media about where they can donate or about what I said earlier about how I wanted to do something that made me feel “useful.”
The adrenaline rush brings a rush of energy, but it can also be tiring. It is common to feel a sense of purpose and even an increased sense of connection with others. But once the energy disappears, so does the initial ‘high’.
The heroic phase is necessary for survival, but it cannot last forever. It is important to consider the toll this takes. This is especially relevant for care providers and people who work in helping professions.
4. Honeymoon Phase (Days to Weeks After)
The honeymoon phase is the emotional high that follows an immediate crisis. People feel relief, gratitude and optimism. They feel like everything will be okay and that they can “get through this together.”
But the optimism is often short-lived. As the recovery process begins, the reality of what is to come begins. Just like a honeymoon, this phase is temporary. The honeymoon phase offers a reprieve, but the permanent repair work takes more time.
5. Disillusionment phase (weeks to months afterwards)
Similar to coming down from a height, the disillusionment phase begins after the adrenaline has worn off and the rebuilding work takes an emotional toll. Frustration, exhaustion, anger and rage are common. I remember feeling anger when I heard that some of the fires were caused by arson.
The optimism of the honeymoon phase isn’t all that striking, and the reality of what life will be like after the disaster feels like a punch in the stomach and like the world we once knew has come to an end. The time it takes to achieve some semblance of normalcy feels enormous, and the emotional toll of dealing with the aftermath can seem insurmountable.
It’s okay, even normal, to feel like things will never get better. But this phase is necessary before real growth can take place. We must consider the emotional realities of reconstruction and what our new lives will be like. It is also where real healing begins.
6. Reconstruction or recovery phase (months to years afterwards)
The recovery phase reminds me of the 12-step recovery concept of ‘acceptance’ and is about accepting that healing is a process. It’s not just about recovering what’s been lost; it’s about taking what we learned from the experience, allowing ourselves to grieve, and turning the pain into something good for the benefit of others.
We don’t have to experience challenges to achieve our goal. However, when we can find purpose in our challenges, we create transformation.
The recovery phase helps us find meaning in the midst of destruction. The outcome of recovery may be unknown, but it is at this stage that we begin to feel hope and find purpose in the renewal process.
While the devastation, loss and trauma caused by a natural disaster is a serious subject, and addressing its consequences is no easy task, healing is possible, and understanding the six psychological stages of a disaster can be incredibly helpful in processing trauma.
The journey ahead may be long, but we don’t have to walk it alone.
