Weathering the Storm: Practicing Self-Care During Extreme Weather and Calamities

In recent years, the Philippines faced increasingly severe weather events—typhoons, floods, heatwaves, earthquakes, and other natural calamities. These situations do not just pose physical dangers; they also carry emotional and psychological weight. Whether you're directly affected or supporting others through the crisis, practicing intentional self-care is vital to coping, recovering, and rebuilding.

Understanding the Impact

Extreme weather conditions and disasters disrupt routines, threaten safety, and often lead to loss—of homes, livelihoods, or even lives. The resulting stress can trigger a range of emotional responses such as anxiety, helplessness, irritability, and grief. Over time, if left unaddressed, this can affect both mental and physical health.

Why Self-Care Matters in Crisis

In challenging times, taking care of yourself may feel secondary to more pressing concerns. However, self-care is not selfish—it’s essential. It allows you to think clearly, make sound decisions, and better support others. Think of it as anchoring yourself during turbulent tides.

Practical Self-Care Tips During Extreme Weather Events

1. Prioritize Safety First

• Follow official advisories and evacuation notices.

• Prepare an emergency kit with essentials: food, water, medications, power banks, important documents.

• Stay informed but limit media exposure if it becomes overwhelming.

2. Acknowledge Your Emotions

• It's okay to feel scared, angry, or overwhelmed.

• Talk to someone you trust—family, friends, or a mental health professional.

• Journaling can help you process emotions and track your wellbeing.

3. Stay Connected

• Check in with loved ones when communication is possible.

• Community support fosters resilience—whether it's offering help or receiving it.

4. Practice Basic Physical Care

• Eat and hydrate as regularly as possible, even if options are limited.

• Try to get rest—even short naps can restore your energy.

• Simple movements or stretches can help release tension.

5. Use Grounding Techniques

• Deep breathing, mindfulness, or prayer can calm anxiety.

• The 5-4-3-2-1 technique (naming five things you can see, four you can touch, etc.) can help manage panic or disorientation.

6. Focus on What You Can Control

• When the big picture feels overwhelming, shift your focus to small, manageable tasks.

• Setting a basic routine—even if it's just washing up and checking in with someone—can provide a sense of normalcy.

7. Be Gentle With Yourself

• You’re not expected to function at full capacity during a disaster.

• Avoid blaming yourself for things beyond your control.

• Celebrate small wins—finding shelter, helping a neighbor, or simply getting through the day.

After the Storm: Post-Crisis Mental Health

Once the immediate danger passes, emotional processing may continue for weeks or months. Watch out for signs of prolonged distress like sleep disturbances, mood changes, or social withdrawal. Seeking support from counselors, psychologists, or community wellness programs can be part of your healing journey.

A Final Word

Extreme weather events test our physical endurance and emotional strength—but they also reveal the power of compassion, community, and care. By taking care of your mind and body, you not only protect your health but also strengthen your capacity to support others and adapt to change.

Remember: You are not alone. Help is available. And healing is possible.