How do you cope with stress and fear during a crisis?

Short answer. Fear and poor sleep after a disaster are normal. WHO says almost everyone affected by an emergency feels distress, and it usually improves over time ². Use WHO's psychological first aid steps: Look, Listen, Link ¹. Keep routines and limit disaster coverage ⁷⁸. If you are overwhelmed, call a crisis line: 1-800-985-5990 in the U.S. ³, 9-8-8 in Canada ⁵.

Is it normal to feel afraid during and after a crisis?

Yes. WHO states that "almost all people affected by emergencies experience psychological distress, which typically improves over time" ². Some people go on to develop a longer-lasting condition. Among people who have lived through war or conflict in the previous 10 years, WHO estimates that one in five (22%) has a mental health condition ². Recovery is the most common path, but it is not guaranteed for everyone, which is why knowing when to ask for help matters.

Ready.gov lists signs that an adult may need crisis counselling or help managing stress. They include difficulty sleeping, difficulty concentrating, depression or sadness, and overwhelming guilt and self-doubt ⁷. Having one of these signs for a few days after a frightening event does not mean something is wrong with you. It is a signal to use the steps below and to tell someone how you feel.

What is psychological first aid?

Psychological first aid (PFA) is a method published by WHO with the War Trauma Foundation and World Vision International. WHO describes it as "humane, supportive and practical assistance" to people who have recently been exposed to serious stressors ¹. It includes practical care that does not intrude, meeting basic needs such as food and water, listening without pressuring people to talk, helping people feel calm, connecting them to information, services and social support, and protecting them from further harm ¹.

WHO is just as clear about what PFA is not ¹:

• It is not something only professionals can do.
• It is not professional counselling.
• It is not "psychological debriefing". There is no detailed discussion of the distressing event.
• It does not ask people to analyse what happened or put events in order.
• It does not pressure people to share their feelings or reactions.

WHO also notes that not everyone who goes through a crisis needs or wants PFA. Help should not be forced on anyone, but helpers should stay available ¹.

How do you use Look, Listen, Link?

WHO organises PFA around a short preparation step and three action principles ¹. You can use them with a neighbour, a relative or a stranger in a shelter.

In practice, "Listen" means being present. WHO's training material says not to pressure people to tell their story and to listen in case they want to talk ¹. Saying "I am here if you want to talk" is often enough.

WHO lists the people who need more advanced support than PFA alone ¹:

• people with serious, life-threatening injuries;
• people so upset that they cannot care for themselves or their children;
• people who may hurt themselves;
• people who may hurt or endanger others.

If you see any of these, call your local emergency number first.

What can you do for yourself in the days after?

WHO's PFA material says people do better over the long term when they feel safe, connected to others, calm and hopeful, when they have social, physical and emotional support, and when they regain some control by being able to help themselves ¹. The official advice for adults follows those lines:

• Limit anxiety-provoking information. Ready.gov advises parents to monitor and appropriately limit their own exposure to it, not only their children's ⁷.
• Talk to someone. Ready.gov advises talking with someone about your feelings, including anger and sorrow, "even though it may be difficult" ⁷.
• Keep a routine. Keep a normal family and daily routine, and limit demanding responsibilities for yourself and your family ⁷.
• Stay connected. Spend time with family and friends ⁷.
• Look after your body. The CDC links parents' ability to respond well with being "prepared, rested, and relaxed", and recommends eating well, exercising, sleeping enough and avoiding drugs and alcohol ⁸.
• Get professional help when you need it. Ready.gov advises seeing counsellors who work with post-disaster stress ⁷.

Having a written household plan also helps. Knowing who calls whom and where you meet removes some decisions from a stressful moment.

How do you talk to children about a disaster?

The CDC says children's reactions depend on their age ⁸:

• Under 2: they may be crankier and cry more than usual, and want more holding.
• 3 to 6: they may go back to behaviours they had outgrown, such as bed-wetting or fear of being separated from you.
• 7 to 10: they may feel sad or angry and be afraid the event will happen again.
• Preteens and teenagers: some act out, for example through reckless driving or alcohol or drug use. Some spend less time with their friends.

What helps, according to the CDC and Ready.gov:

• Give children chances to talk about what they went through. Answer their questions honestly and clearly, and correct misinformation ⁸.
• Limit their exposure to media coverage of the disaster ⁸. Ready.gov notes that repeated images can make children believe the event is happening over and over ⁷. If they do watch, a parent should be with them to encourage communication and give explanations ⁷.
• Offer physical comfort and time. Hug your children, spend extra time with them such as at bedtime, and bring back routines for work, school, play, meals and rest ⁷.
• Set the example. The CDC calls a good example from parents and caregivers "critical" ⁸.

The CDC suggests seeing a professional, such as a paediatrician, school counsellor or child psychologist, if a child stays anxious, fearful, sad or angry for more than two to four weeks after the disaster, or if symptoms get worse over time ⁸.

What official agencies recommend

The method is shared. The phone numbers depend on the country.

• WHO (international): use psychological first aid (Prepare, Look, Listen, Link), never force people to talk, and refer anyone at risk to advanced care ¹. WHO recommends orienting frontline workers in PFA ².
• United States: SAMHSA's Disaster Distress Helpline is reached by call or text at 1-800-985-5990. It is open 24/7 to all residents of the U.S. and its territories and to anyone in emotional distress related to a disaster. Press 2 for Spanish, and interpreters cover more than 100 languages ³. The 988 Suicide & Crisis Lifeline takes calls and texts at 988 and chats at chat.988lifeline.org, 24/7, free and confidential ⁴. Ready.gov and the CDC publish the coping and children's advice cited above ⁷⁸.
• Canada: call or text 9-8-8, 24 hours a day, every day of the year. If your safety is at risk, call 9-1-1 ⁵.
• United Kingdom: call NHS 111 and select the mental health option, or call Samaritans on 116 123, which is free and confidential. Call 999 or go to A&E if a life is at risk. The NHS says "a mental health emergency should be taken as seriously as a physical one" ⁶.

Where the agencies differ, it is in emphasis, not in substance. WHO's method is written for helpers in the field. Ready.gov and the CDC write for families. The crisis lines add a phone or text number for when talking to people nearby is not enough. Check your own country's numbers before a crisis and write them on paper, because phones and networks may not work.

Frequently asked questions

Should I ask someone to tell me everything that happened?

No. WHO says psychological first aid is not psychological debriefing and does not include detailed discussion of the event. Listen if the person wants to talk, but do not push them to share feelings or reactions ¹.

How long is distress after a disaster normal?

WHO says distress usually improves over time ². For children, the CDC suggests seeing a professional if anxiety, fear, sadness or anger lasts more than two to four weeks or gets worse ⁸. For adults, Ready.gov lists signs such as difficulty sleeping, sadness and overwhelming guilt that may point to a need for crisis counselling ⁷.

Who can I call in the United States if I am overwhelmed after a disaster?

Call or text the SAMHSA Disaster Distress Helpline at 1-800-985-5990, 24/7 ³. If you are in crisis or thinking about suicide, call or text 988 ⁴. If someone's life is in immediate danger, call your local emergency number.

Do I need training to give psychological first aid?

No. WHO states that PFA is not something only professionals can do and is not professional counselling ¹. Knowing the Look, Listen, Link steps and your local referral numbers is the core of it.

Should children watch the news about the disaster?

The CDC recommends limiting children's exposure to media coverage ⁸. Ready.gov warns that repeated images can make children think the event keeps happening and advises an adult to be present to explain ⁷.

Next step: write it down

Crisis lines differ by country ³⁴⁵⁶. Write down your household's crisis-line numbers, meeting points and who checks on whom, keep a printed copy with your kit, and check your own national agency's recommendations. See the Phaenyx plan.

Sources

1. World Health Organization, War Trauma Foundation, World Vision International — Psychological First Aid: Supporting People in the Aftermath of Crisis Events (facilitator slideshow) — https://cdn.who.int/media/docs/default-source/mental-health/mental-health-in-emergencies/psychological_guide_facilitators_slideshow.pdf?sfvrsn=2870aaa8_1 (accessed 2026-10-20)
2. World Health Organization — Mental health in emergencies — https://www.who.int/news-room/fact-sheets/detail/mental-health-in-emergencies (accessed 2026-10-20)
3. SAMHSA (United States) — Disaster Distress Helpline — https://www.samhsa.gov/find-help/helplines/disaster-distress-helpline (accessed 2026-10-20)
4. 988 Lifeline (United States) — 988 Suicide & Crisis Lifeline — https://988lifeline.org/ (accessed 2026-10-20)
5. 9-8-8 Suicide Crisis Helpline (Canada) — 9-8-8: Suicide Crisis Helpline — https://988.ca/ (accessed 2026-10-20)
6. NHS (United Kingdom) — Where to get urgent help for mental health — https://www.nhs.uk/nhs-services/mental-health-services/where-to-get-urgent-help-for-mental-health/ (accessed 2026-10-20)
7. Ready.gov (U.S. Department of Homeland Security / FEMA) — Coping with Disaster — https://www.ready.gov/coping-disaster (accessed 2026-10-20)
8. Centers for Disease Control and Prevention — Helping Children Cope with a Disaster — https://www.cdc.gov/children-and-school-preparedness/before-during-after/helping-children-cope.html (accessed 2026-10-20)