When life is shaken by an emergency — whether it’s a natural disaster, global crisis, workplace accident, or even a personal shock — the focus often falls on physical safety. But what about our mental health?

The truth is, our minds and bodies are deeply connected. When something catastrophic happens, the body reacts automatically: adrenaline surges, the heart races, muscles tense, and sleep becomes disrupted. These reactions are normal. They are our survival system doing its job.

Yet, without support, these responses can linger and become overwhelming. That’s why access to mental health resources in emergencies is just as important as access to food, water, and shelter.

Understanding Your Stress Response

In the hours and days following a crisis, it’s common to experience:

  • Physical symptoms: a pounding heart, dizziness, nausea.
  • Emotional changes: shock, sadness, irritability, numbness.
  • Cognitive shifts: difficulty concentrating, racing thoughts, forgetfulness.
  • Behavioural responses: withdrawing from others, being unable to sleep, or feeling “on edge.”

Most of these fade with time. But if they persist or intensify, it’s a sign you might need extra support.

Practical Tools You Can Use Anywhere

Even when formal services are hard to reach, there are simple techniques that can help you calm your body and mind.

  • Grounding exercise (5-4-3-2-1): Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. This shifts your focus from panic to presence.
  • Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat. It steadies the nervous system.
  • Progressive Muscle Relaxation: Tense each muscle group for 5 seconds, then release. Start at your toes and move upwards. This releases tension you may not realise you’re holding.

These small actions don’t make the crisis go away, but they give your body signals of safety that help you think more clearly and make better decisions.

Supporting Others

Emergencies rarely happen in isolation. You might notice colleagues, friends, or family struggling. Often, the best thing you can do is simply be there.

  • Listen without judgment.
  • Ask: “What’s one thing I can do to support you right now?”
  • Share reliable information about where to get help.
  • Avoid minimising (“Others have it worse”) or pushing people to talk when they’re not ready.

Your presence and calmness can be a lifeline.

Accessing Help

If you need support, here are options:

  • 🚨 Call 999 in the UK if you or someone else is in immediate danger.
  • 📞 Samaritans (116 123, 24/7 free).
  • 📱 Shout: Text SHOUT to 85258 for immediate text support.
  • 🌍 For international numbers: Befrienders.org.
    Digital tools like InsideOut® and Remi® can also help bridge the gap when traditional services are unavailable.

Preparing Before a Crisis

Resilience doesn’t mean “toughing it out.” It means building habits and support systems that steady you before, during, and after emergencies.

  • Prioritise sleep and hydration — they’re the foundation of mental health.
  • Stay active: even a short walk reduces stress hormones.
  • Invest in social connections — they buffer against trauma.
  • Save helpline numbers in your phone now.

Final Thought

Emergencies test us, but they also remind us of what matters most: safety, connection, and compassion. Your mental health is not secondary — it is central. Use these tools, reach out if you need help, and remember: you are not alone.

 

By Laura Stembridge, Founder InsideOut