Resources and Support – L.A. Fires

Resources for Rebuilding and Healing after the Fires 

My heart is with all those who have lost their homes and businesses, and with everyone impacted in any way by the devastation of the fires.  I wish you ease, safety, health and peace as you cope.   Take very good care and I hope some of these resources are of benefit as you navigate these challenging times

• Included in this page are helpful tips and many links for caring for your emotional and practical well-being.  There are links to resources from the county, state and other agencies here to help you begin recovering and rebuilding.  There are also resources for supporting children, tending to your nervous system, and finding counseling.  Finally, there are resources at the bottom of the page for ways to help by donating or volunteering.
• Please feel free to share this with anyone you think might be helped by this information.

Tips for Caring For Your Emotional Well-being:

A natural disaster such as a wildfire can profoundly impact mental and emotional well-being.  Individuals may experience shock, mood swings, sleep disturbance, anxiety, irritability and other stress reactions.  When we reach a state of overwhelm, we often can’t make decisions well and navigating day to day responsibilities can feel like too much.  We can’t back our way out of overwhelm – it is important to rest, resource ourselves, and build resiliency.  It can help to simplify where we can, focus on ways to stabilize the nervous system, and to seek support through connection and community.  Here are some things you can do to support yourself and take care of your emotional health in the face of loss and uncertainty:

 

1. Give yourself time to adjust. Anticipate that this will be a difficult time in your life.  Recovering from a natural disaster is a marathon not a sprint.  Allow yourself to mourn the losses you have experienced.  Be patient with yourself and your healing process as best you can.
2. Try to do activities you enjoy and maintain daily routines – e.g. get up at the same time, take your morning walk, take your evening bath – this can help provide a sense of normalcy and stability amidst the changing circumstances.
3. Take care of and move your body. Take deep breaths, stretch or meditate. Try to eat healthy, well-balanced meals, exercise regularly, get plenty of sleep and avoid alcohol and drugs. Even if you are in temporary housing, you can still move – Go for a walk, take a yoga or exercise class online, do jumping jacks, or walk up and down stairs. Exercise helps both your physical and emotional health.
4. Make time to unwind and remind yourself that strong feelings will fade. Everything is changing right now, and that includes your feelings. Feelings flow through us like waves. It can help to name your feelings when you recognize them (“oh this is fear,” “irritation is here”), to feel them in the body (there’s a knot in my stomach, restlessness, jittery feelings in the limbs), and to notice them change. It can also help to notice where you are not feeling fear (e.g. my feet are not feeling fear) as a way of seeing that even when strong feelings are present, there are also parts of you that are feeling more neutral.
5. Take frequent breaks from cleanup efforts. – Again, recovering and rebuilding from the fire is a marathon not a sprint.  Pause to have a snack, to rest or stretch the body, to call a friend.
6. Stay connected.  We are wired to be social beings. Connecting with others by phone, social media, video platforms, text, email or in person when safe can be helpful. Share your concerns and how you are feeling with a friend or family member.
7. Challenge yourself to stay in the present. Anxiety is often fueled by future thinking. When you find yourself worrying about something that hasn’t happened, gently bring yourself back to the present moment. Notice the sights, sounds, tastes and other sensory experiences in your immediate moment and name them. You just have to live this moment right here. And often this moment is okay, if not better than okay, even amidst a crisis. Engaging in mindfulness activities is one way to help stay grounded when things feel beyond your control. Sometimes it helps to literally drop your awareness from your thoughts down into the soles of your feet. A walking meditation is often easier and more grounding than a sitting meditation in times of anxiety and stress
8. Avoid excessive exposure to media coverage. Take breaks from watching, reading, or listening to news stories. It can be upsetting to hear about the crisis and see images repeatedly. Limit your consumption of news to only once per day (Do you really need to know what is happening with the crisis right this minute?), especially if you notice yourself becoming distressed by the news.
9. Get outside in nature – Take a walk, feel the sun shining, get fresh air.  Let nature nurture you.
10. Separate what is in your control from what is not. There are things you can do, and it’s helpful to focus on those. Make that one phone call you can make to the insurance company. Take your vitamins.
11. Do what helps you feel a sense of safety. When we feel overwhelmed, we have to come back to a sense of safety before we can reach out and meet life’s challenges. Connecting with a sense of safety will be different for everyone, and it’s important not to compare yourself to others. Maybe for you safety is curling up with a good book and snuggling your cat or dog. Maybe safety is playing video games…or cooking a good meal…making a cup of tea…taking a nap…calling a friend…having a good cry…There is no right way. What do you need? What works for you?
12. Avoid major life decisions such as switching jobs, making large purchases, or making sudden changes in your relationships. These activities have their own stresses that can exacerbate your current circumstances.
13. Maintain a sense of hope and positive thinking. Seek out and savor small moments of beauty (clouds in the sky), connection (a walk with a friend), stories of kindness, or humor (reruns of Seinfeld or whatever makes you giggle).
14. Take care of your loved ones and your neighbors.  In times of loss and crisis when we feel out of control, offering care to others in small ways can bring us a sense of agency and hope.  Offering a warm smile to a neighbor, or calling to check on a friend can make someone’s day and soften the sense of isolation and overwhelm that is common after a disaster.  Reaching out and offering kindness is good for them, and it also nourishes our own hearts, as we experience our common humanity and our innate goodness.  And if you were not directly impacted and are feeling resourced, reach out and offer help.  Here is one of the best articles I’ve seen on  How to Help a Friend  Who Lost Their Home in a Fire.
15. Take action.  Angeles Arrien said “action ameliorates anxiety.”  If recent events have you feeling overwhelmed or afraid, get involved with organizations working to protect the planet and address the impacts of climate destabilization.  A beginning list can be found here related to helping children take action.
16. Reach out if you need more support. If you are feeling particularly anxious or if you are struggling with your emotional health, it’s ok to reach out to a mental health professional for support. You don’t have to be alone with your worry and it can be comforting to share what you are experiencing with those trained to help.   And if you lost your computer and electronics in the fire or don’t have a confidential space for virtual therapy, talk with a therapist about options.  See below for a list of counseling resources, including resources for supporting children through the crisis.