Living in Australia means experiencing the beauty of our diverse landscapes, but it also means facing the increasing reality of extreme weather events and bushfires. These challenging times can take a significant toll on our mental health and wellbeing. It’s completely normal to feel a range of emotions – from anxiety and fear to sadness, grief, or even anger – before, during, and long after these events.
You are not alone in these feelings, and there is support available. Prioritising your mental health is just as crucial as ensuring your physical safety. This page offers practical tips and valuable resources to help you navigate these difficult periods and build your resilience.
Before an Event: Building Your Mental Preparedness
Just as we prepare our homes and properties, we can also prepare our minds. Proactive steps can significantly reduce stress and improve your ability to cope.
- Create a Bushfire Survival Plan: Having a clear plan for your family and property can reduce uncertainty and anxiety. Use resources like the VicEmergency website or Red Cross Rediplan to guide you.
- Identify Your Coping Strategies: What helps you relax and feel better during stressful times? Is it listening to music, spending time in nature, talking to a friend, or journaling? Knowing your go-to activities can be a lifeline.
- Build Your Support Network: Identify who you can call for support – family, friends, or even a helpline. Strong connections are vital.
- Limit Media Exposure (in advance): While staying informed is important, try to avoid excessive consumption of distressing news and social media in the lead-up to or during an event. This can prevent information overload and heightened anxiety.
- Practice Self-Care Regularly: Incorporate healthy habits into your daily routine – good sleep, nutritious food, and regular exercise. These form the foundation of good mental health.
During an Event: Staying Grounded Amidst the Storm
When extreme weather or bushfire threatens, it’s natural for emotions to run high. Focus on these strategies to help you stay as calm and grounded as possible:
- Acknowledge Your Feelings: It’s okay to feel scared, anxious, or overwhelmed. Don’t judge yourself for these reactions; they are a normal response to an abnormal situation.
- Stay Connected (Safely): If it’s safe, maintain contact with loved ones through calls, messages, or in-person check-ins. Social support is a powerful buffer against stress.
- Limit News and Social Media: Once you have essential information, step away from constant updates. Excessive exposure can fuel anxiety and helplessness. Set specific times to check for critical alerts.
- Maintain a Routine (Where Possible): Simple routines, like eating at regular times or engaging in small, familiar activities, can provide a sense of stability during chaotic times.
- Focus on What You CAN Control: Concentrate on the immediate actions you need to take for safety and preparedness, rather than dwelling on things beyond your control.
- Practice Simple Relaxation Techniques: Deep breathing exercises, mindfulness, or listening to calming music can help regulate your nervous system.
After an Event: The Journey of Recovery
The aftermath of an extreme weather event or bushfire can be a long and complex journey. Emotions can resurface weeks or even months later. Be patient with yourself and others.
- Talk About It: Share your experiences and feelings with trusted friends, family, or support services. Talking can help process difficult emotions.
- Prioritise Self-Care: Continue to focus on healthy habits – sleep, nutrition, and physical activity. Engage in activities you enjoy, even if just for a few minutes.
- Be Kind to Yourself: Recovery takes time. Avoid being overly critical of yourself. Treat yourself with the same compassion you would offer a friend.
- Accept Help: If someone offers support, take it. There is no shame in needing or accepting help during difficult times.
- Reconnect with Community: Re-engaging with your community can foster a sense of belonging and shared recovery.
- Recognise When to Seek Professional Support: If feelings of anxiety, sadness, sleep difficulties, or irritability persist for more than a few weeks, or if you’re struggling to cope with daily tasks, it’s important to reach out for professional help. Your GP can provide a Mental Health Treatment Plan, allowing you to access subsidised sessions with a mental health specialist.
Important Support Services
If you or someone you know needs immediate help, please call Triple Zero (000).
For confidential support and advice, available 24/7 unless otherwise specified:
- Lifeline: 13 11 14 (Crisis support and suicide prevention)
- Dedicated support line for bushfire/extreme weather recovery: 13 HELP (13 43 57)
- Beyond Blue: 1300 22 4636 (Information and support for depression, anxiety, and related conditions)
- 13YARN: 13 92 76 (24/7 crisis support for Aboriginal and Torres Strait Islander people)
- Kids Helpline: 1800 55 1800 (For young people aged 5-25)
- MensLine Australia: 1300 78 99 78 (Support for men)
- Headspace: 1800 650 890 (Mental health support for young people aged 12-25)
- Open Arms – Veteran and Families Counselling: 1800 011 046 (Support for veterans and their families)
- Emergency Recovery Victoria Hotline: 1800 560 760 (For Victorians affected by storms, bushfires, or floods to connect with recovery services)
Remember: It’s a sign of strength to reach out when you need help. Your wellbeing matters.