Due to the January 2025 fires, many of us in southern California are going through a collective trauma experience. If we did not lose our home or business, we know someone who did. First responders have come from across the United States (and even globally) to help us recover from the physical destruction. As we have learned from our friends in Paradise and Lahaina, we will work through this devastation for years. Along with the physical toll comes an emotional toll. Here are some tips to help navigate the psychological trauma:
Recognize the Emotional Toll
Many of us are experiencing a variety of emotional responses: anger, sadness, fear, and anxiety, and these are all completely normal responses to trauma. Give yourself permission to feel all these emotions and to grieve what you’ve lost. Talk about your feelings with your friends and family. Discuss your experience with those you trust and seek professional help if needed. A therapist specializing in trauma can help you process the psychological impact of the fires and give you the necessary tools to move forward.
Prioritize Your Well-Being
Remember to take care of your physical body. It’s not a luxury, it’s a necessity. Drink lots of water, try to eat as healthy as you can, and exercise. Aim for 8 cups a day, listen to your body, and drink when you’re thirsty. Exercising can be taking a short walk around the block or doing yoga inside. Try this video, 10-minute yoga for beginners: https://www.youtube.com/watch?v=j7rKKpwdXNE. And finally, try mindful breathing once a day to take care of your physical body. Find a chair to sit on and set a timer on your phone for three minutes. While seated, focus on your breathing. Breathe in deep for three seconds, then slowly exhale for three seconds. Your mind might start to wander during this exercise, so focus on your breathing and continue breathing in slowly for three seconds and exhaling for three seconds. Continue in this manner until your timer goes off.
Connect With Others
Find time to foster your connections. Healing can take place through the relationships you already have in your life. Although it may be tempting to isolate yourself while working through trauma, isolation can amplify trauma. It may be helpful to share your story, connect with others who have also experienced the trauma, or attend a recovery process group led by a mental health professional. Research demonstrates that when people reach out for help and feel supported, they are less likely to develop post-traumatic stress disorder (PTSD).
Create a New Routine
When our lives feel out of control due to experiencing trauma, creating a routine can give us back some control and offer some predictability. Routines can provide a sense of safety and comfort. Developing a new routine may take some trial and error. You may not have access to the same things you once had, and so may not be able to develop the same routine. Start each day with a to-do list. If you have some unpleasant activities you need to do that day (such as making an itemized list for your insurance company), follow that up with something you enjoy (such as coffee with a friend, mindful breathing, or exercising). Keep a journal documenting how your new routine is going, if there is something that isn’t working well for your family, try changing it up the next day. Remember, every small change is a step towards progress.
I hope that these strategies can help you navigate the long-term emotional recovery process following the devastation of the fires. To cope with the psychological toll, it’s important to acknowledge and express your emotions, seek professional help if needed, and stay connected with others who understand your experience. Taking care of your body by staying hydrated, eating well, and engaging in light exercise can help ease stress. Creating a new routine can restore a sense of control and comfort, and keeping a journal can help track progress.
