In Los Angeles, almost everyone knows at least one person who lost their home in the recent fires. And that’s being conservative—most of us know many more. “I know 30 families who’ve lost everything,” a friend told me the other day, tears in her eyes. “Thirty.”
Though the Palisades and Eaton Fires, which have collectively ravaged close to 40,000 acres over the course of the last three weeks, are now mostly contained, many Angelenos are still reeling. We fret about the air quality; we compulsively check the Watch Duty app; we scan the skies for new plumes of smoke; we feel unsure of what to do next. Despite the ever-present glow of the golden Southern California sun, the overall vibe on the streets is rather blue.
“In the wake of personal and collective trauma, we can experience a range of distressing feelings—terror, grief, shock, overwhelm, anger, disappointment, regret, guilt—it’s all there,” says Dr. Lauren Cook, a clinical psychologist and author of the book Generation Anxiety: A Millennial and Gen Z Guide to Staying Afloat During Uncertain Times. “These feelings can ebb and flow in intensity and sometimes come on with powerful intensity. Or we can feel numb and have trouble identifying any feelings.”
This, experts say, is true whether a person has been immediately impacted by the loss of a home, loved one, pet, or neighborhood—or, has simply witnessed the devastation from the sidelines. “Many impacted, whether directly or indirectly, will be in pure survival mode,” says Jeff Gorter, a social worker and vice president of critical response of R3 Continuum, a company that provides ongoing behavioral health support to people in the wake of disruption.
Considering that several studies have shown a link between wildfire exposure and myriad mental health issues such as post traumatic stress disorder, anxiety, and depression, it’s never been more necessary to take steps to mitigate some of the adverse effects. “Awareness, early intervention, and access to mental health support are critical to helping individuals ameliorate the long-term mental health impacts of such disasters,” explains Malika D. Closson, M.D., a clinical psychiatrist who specializes in PTSD. Read on for advice on how to do just that—in the short term and beyond.
Feel every feeling
In the aftermath of any trauma, the first step in healing is to recognize your pain. “It’s important to acknowledge that wildfires trigger a powerful, if not primal, reaction—it is one of the few threats that modern society and our ancient ancestors share in common,” says Gorter.
To that end, experts say not to ignore, bury, or resist the messy mix of emotions that may arise. “Allow yourself to feel your emotions,” says Closson. “What you are feeling is a natural response to unexpected loss.”
And, remember that not everyone copes the same way. “There is no one ‘right’ way to process,” Closson adds. “Recognize that many of the emotions you are currently experiencing are normal given the devastation you have experienced and/or witnessed.”
Don’t rush healing
Along those same lines, it’s also necessary to acknowledge that grief is a process. Despite our desire for immediate relief, healing usually occurs on a continuum—and feelings of fear, anxiety, grief, helplessness, shock, and disbelief will continue to emerge over time. “These emotions can occur months or even years afterward,” Closson says. “You need to give yourself time to grieve—and this will not happen overnight.”
Furthermore, situations like setting up a new home, buying another wardrobe, or the sight of a fire truck can all trigger an onslaught of memories and emotion down the line. “These emotions can be unpredictable and emerge suddenly, even after an individual feels like they are starting to heal,” Gorter adds. “Don’t try to suppress your emotions or tell yourself that your response is unnatural.” And, remember: Even the most uncomfortable emotions are temporary, as difficult as that can be to sometimes believe.
Establish a sense of safety
In the meantime, rebuilding a sense of safety is crucial. “Trauma disrupts our sense of security and predictability,” notes Los Angeles-based psychotherapist Janet Bayramyan of Road to Wellness Therapy. “By creating even small anchors of safety, you can reduce overwhelming stress and provide a foundation for long-term healing.”
Rebuilding that sense of safety can be as simple as leaning into a single daily ritual—like a morning coffee or daily gratitude journaling—or engaging in a comforting routine. Participating in rituals and routine has been shown to provide solace against anxiety and grief.
“Maintaining routines, if possible, helps to maintain a sense of normalcy and control,” explains Elreacy Dock, a certified grief educator and thanatologist. “Due to the amount of disruption involved in emergencies like this, that can be difficult, so starting one or two new routines in the interim is another option. Focus on what can be done in the present moment to achieve a greater sense of stability—even if it’s something small.”
Practice deep self-care
Ultimately, the goal is to reconnect with your sense of self—the self who exists beyond external circumstances. “It is not just about loss in the sense of material belongings; the grief is also about the disconnection and distance from self identity,” explains author and grief researcher Jock Brocas. “In order to heal from this trauma, you must become reconnected to who you are. From that connection, you can rebuild that which is external.”
To do that, engaging in mindfulness can be a helpful tool. “Focus on the present,” says Bayramyan. “Take it one day at a time. Worrying about the long-term can add to the burden.”
That also means emphasizing the tried-and-true wellness basics, like eating healthy meals, exercising, and getting enough sleep. “Prioritizing sleep cannot be overstated; it plays a crucial role in emotional recovery and mental health, ” says Dr. Elizabeth Benge of Harvard Medical School. “It’s during sleep that the brain processes emotions, consolidates memories, and restores itself. Traumatic events often disrupt sleep, but taking steps to establish a consistent sleep routine—such as going to bed and waking up at the same time, creating a relaxing bedtime ritual, and minimizing caffeine or screen exposure in the evening—can significantly aid in recovery.”
Accordingly, experts also recommend limiting social media, as the constant barrage of negative news and opinions can wreak further havoc on an already-taxed nervous system. Instead, seek out techniques that help ground and soothe. “Try breathing exercises every day—it is something you can do for free and on your own time to center yourself and calm your emotions during moments of turmoil,” advises Shannon Doss, a licensed clinical social worker based in Los Angeles.
If that sounds a little too simplistic, consider this: In psychiatric research and clinical practice, breathwork has been shown to diagnostically improve symptoms of anxiety, depression, and trauma. “Breathwork provides one with a sense of safety at any given moment, instantly alleviating the body’s fight-or-flight response,” explains Dr. Michelle Dees, a board-certified psychiatrist at Luxury Psychiatry Clinic in Chicago. “Moreover, it induces a drop in cortisol levels, which aids the body in battling trauma-induced physical stress. I usually recommend merging this with controlled visualization by allowing one to shape an environment filled with safety and hope.”
Seek support
Regardless of how well you feel you are coping—and whatever mix of emotions you’re feeling—it’s never a bad idea to seek help. “People often cannot process trauma-induced emotions in a vacuum,” Gorter says. “They need support.”
This support can come in the form of family, friends, relief funds, and community organizations—but, Closson says, “if you notice persistent feelings of distress or hopelessness or have difficulty managing your daily activities, you should definitely seek professional help from a counselor or therapist.”
Ideally, a mental health professional will provide a safe place to express your feelings, validate your experience, and assistance in managing self-care and building resilience. Many local trauma counselors may even offer free or a sliding-scale for services.
It can be invaluable to receive help from a professional—especially since they are specifically trained to offer a compassionate means of help, and are much more equipped than even the most well-intentioned loved ones. “[Family members or friends] may offer misguided encouragement with statements like ‘at least you survived’ or ‘I know someone who has it much worse,’” Gorter says. “Invariably these statements come off as trite or uncaring, even if not intended that way.”
This can be painful—and lead to increased feelings of alienation for those who are already struggling with guilt, fear, grief, and anxiety. “True helping involves much more listening than it does talking,” Gorter says.
And, for those who want to be better at offering support? Gorter emphasizes three things: “Listen first, offer to help find resources, and above all, provide a safe space,”
