By Shauntée L. Walters,
Registered Counselling Psychologist
Life Intervention and Support Services
The freak storm on the evening of June 15 left quite a bit of damage across the island and was, in many ways, a surprise for most of us. Although the information was released cautioning about the possibility of bad weather, some did not hear the bulletins, and others simply ignored them.
Reports are of people woken from sleep by rolling thunder and lightning unlike any seen on the island. Some could return to rest, while others had a fitful night trying to process what was happening.
Since then, we have also received reports of increased anxiety and fear of the “very active” predicted hurricane season. Over a few hours, we learned many lessons about our infrastructural deficits and the potential for mass property damage and the need to look at hurricane preparedness through new lens.
On July 2, Tropical Storm Elsa strengthened into a Category 1 Hurricane — the first to impact Barbados in 65 years. Elsa left in her wake widespread damage and lack of essential services such as water and electricity among others. Just like everything else, since the advent of Covid, it cannot be business as usual this hurricane season.
One vital component is protecting our mental health — what we can do to ensure that it remains healthy throughout or how to ensure that those of us with acknowledged mental illnesses or challenges do not experience a decline. Following is the suggested 4 P Plan:
Prepare
- Firstly, we must follow the guidelines for all the physical and practical aspects of preparation. As much as is possible, ensure that your family has the recommended first aid and safety supplies, food, water etc. and that the required shoring up of property. Preparation must also include ensuring we have the requisite Covid equipment and PPE. Masks, face shields, gloves, wipes, disinfectant, and sanitisers may have previously been on our lists but not in the quantities needed to ensure we stay Covid safe
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- Understanding what is within our control and focusing is one skill we work to develop in clients. Preparing for eventualities offers a level of comfort and safety, which helps keep our mental health intact. In the event of a storm, the preparation done can be the determining factor in our reaction, whether we become anxious or worried, whether we panic or have anxiety, or whether we are triggered into other mental health reactions.
Plan
Having detailed written or otherwise recorded plans can be vital to managing mental health challenges or mental illnesses. These plans are written as guides to be followed when our thoughts may not be clear, or we are experiencing some other form of deficit.
The plan must be developed with all household members or at the very least be known to at least two other persons besides yourself.
- Have a clear evacuation plan with consideration given to the best location for safety and emotional comfort and support. In a strained or uncertain environment, we need the support of trusted individuals. The choice of person to shelter with or leave your home and find safety with is important. For this reason, one may opt to evacuate to a family member’s home, which is smaller simply because the emotional support there is high in comparison to the family member with the huge residence.
- Develop a safety plan in conjunction with your mental health provider if you have a diagnosed illness. List the possible situations and triggers that may necessitate your reaching out for help and the names and contact numbers of the resources at your disposal. This safety plan will be shared with all named resources and at least one other trusted individual who may assist you in carrying out the plan.
If you do not have a diagnosed mental illness, this plan can still be useful for you and your family. Just as the practical preparation offers comfort and promotes calm, having a written plan to address your mental safety and someone to keep you accountable does the same.
- Have a mental health packet as part of your go-bag. The go-bag is what we grab when we have to leave our residence quickly when under threat. Besides identification, important documents, your safety plan and medication be sure to pack items of emotional value that can be used to assist in calming yourself or regulating your emotions.
For some, these may be items such as stress balls, small stuffed animals, glitter wands, favourite perfume or essential oil or a special item of clothing. Two of the techniques taught in the management of anxiety and other issues are self-soothing and grounding. It is recommended that an object or several objects are kept on your person or in close proximity at all times. Where possible, purchase additional items for the go-bag since, by the time it needs to be used the level of anxiety is high. Having the items there ensures that they will not be missed in the rush to get to safety.
Regarding medication, be sure to have extra supplies (at the very least an extra month). Those persons who use medication to assist in managing mental illness usually have adverse effects when medication is missed. Although supplies may be high on the island, the outcome of hurricanes cannot be predicted, and access to those supplies may be restricted. Discuss with your healthcare provider to ensure your supplies are adequate.
Practice
The saying goes, “practice makes perfect”. Our parents and older adults have told us this for years. In this case, it may not be perfect but helps to create habits. These are also integral in managing mental health.
- Take the time each day to practice stress management techniques and activities which may be calming or help you to control your emotions. Activities like meditation, deep breathing, visualization, and progressive muscle relaxation can help us quiet panic and rationally address situations. Doing one or more each day will help you develop skills in the area and understand the benefits. It will make it easier for you to quickly use the technique when faced with a storm and its resultant considerations.
In terms of preparedness for hurricane season, it is advised that you explore a few new activities and add them to your repertoire. This is to guarantee that you will be able to employ at least one when needed. E.g. some individuals rely on apps or use YouTube recordings to assist them when necessary. During and after a hurricane, there may be a loss of power which would eventually make those methods useless. Knowing how to use more than one technique ensures that you still have options at your disposal.
- While there are no warnings or advisories, practice both the evacuation plan and enacting the safety plan. Becoming comfortable will make it easier to do in the actual emergency.
Process
Many mental health challenges start because we do not accept or admit our feelings about situations and do not process them or work them through. The anticipation of a hurricane and the uncertainty surrounding it can
evoke many different emotions. So will experiencing and living in the aftermath of any disaster.
This situation remains compounded by Covid. Processing is an indispensable tool during these times. Work on talking through feelings, concerns etc., with loved ones. If hesitant to share, perhaps write your thoughts out. Find a healthy outlet for speaking your piece or peace.
Processing may not fix the situation, but it helps you work it through and release the tension and angst surrounding it. Then it will not have the potential to negatively impact your physical health or mood and will lose the power to make you ill or aggravate an already existing illness.
If nothing else, remember that health is multidimensional. To protect and maintain our mental health, we must protect and maintain our physical, social and emotional health. Any activity which seeks to improve one area will positively impact the others.
Mental health is not generally considered when thinking of hurricane preparedness, but it must be. Whether you have a diagnosed illness or not, your mental health can be compromised in an instant and take extended amounts of time to heal or bring to a point where it is effectively managed.
Consider preparing, planning, practising and processing this hurricane season; your health can only be better for it.
Ms Walters and the team at L.I.S.S may be reached at 246-850-3944/ 246-268-1221.
