Living With Earthquakes: A Psychological Battle
Although we often don't notice it, the planet we live on is alive, and as long as we are on it, feeling completely safe is nothing more than an illusion. As people living in a region where earthquakes happen so often, where lives are lost again and again, and where the ground shakes dozens of times every day, it seems that one of our most important needs is not to try to forget the reality of earthquakes in order to overcome earthquake anxiety, but to remember it more, to be aware of it, and to take both practical and psychological precautions.
While earthquake swarms continue in the East and the West, the Marmara Region has been living in expectation of a major earthquake for years. Every earthquake, big or small, keeps triggering the anxiety and fear inside us. Recently, many people have come to us asking for help because of earthquake anxiety. So, in order to help both ourselves and those around us, we did some research. In conclusion, we can say that with certain techniques, methods and guidelines, it may be possible to reduce anxiety, raise awareness among those around us and among children, and ease fears a little. But expecting great miracles from the science of psychology to eliminate earthquake anxiety would create an expectation that cannot be met.
You can look at the headings below on how to cope with earthquake anxiety in different situations.
Approaching Children
· Talk with children and adolescents about their feelings and how the earthquake has affected them, and make warm contact.
· Give simple and honest answers.
· Be prepared to discuss the same details many times. Children may repeat the same questions again and again. Being patient is the best approach.
· Show the child clearly that they are not to blame for the earthquake. Whether it's an earthquake you experienced yourself or earthquakes and natural disasters in other countries, don't let them develop the idea that it is a lesson, a test or a punishment sent by a divine power. A child should never be put in the position of blaming themselves for what happened, and shouldn't be afraid of making mistakes.
· Tell them that adults may not always be able to understand everything that happens either. You don't have to be in a position to explain everything.
· Try to be a loving, supportive and consistent parent.
· Encourage them to play games and exercise that involve physical activity.
What Can You Do for Yourself?
· During an earthquake and its aftershocks, our brain keeps releasing adrenaline. This triggers a 'fight or flight' response and keeps us constantly on alert. This is to be expected. So be understanding and patient with yourself when your anxiety rises, and when you're struggling, try some of the anxiety-relieving methods below. When your anxiety increases and you feel on edge, breathing slowly and steadily will help you relax a little.
· Try to reach out to your sources of social support. Meet your need to share.
· Don't hesitate to talk about your feelings and thoughts with your family, friends, neighbours and colleagues.
· Try to keep a balance between your personal needs, your family and your work. Listen to yourself and know that you don't always have to say 'yes'.
· Eat a balanced diet. Eating regularly makes it easier to cope with stress.
· Try to stay physically active.
· Try to bring muscle relaxation and breathing exercises into your life to reduce your anxiety.
· Try to bring small challenges into your life. Creating new things and achieving small things will make you feel better.
· Reflect positive developments with a smile. Laughing reduces your stress.
· Be patient and understanding with yourself. Even if things aren't going well right now, remember that it's temporary.
Steps You Can Take to Manage Anxiety During an Earthquake
· You can organize activities for your family to spend time together in a living area you've decided on in advance (for example, next to sturdy furniture). Family activities in this area, such as reading books or playing games, won't of course make you welcome an earthquake with joy. But they help the living area feel safe, associate it with positive experiences and reduce anxiety.
· Even if you're not in one of the current earthquake zones, you can hold earthquake drills at home at regular intervals. By practising dropping down, taking cover and protecting your head and neck in the safe area as a family, you reinforce what to do during an earthquake and make these moves seem less strange to family members, so no one hesitates to use them when needed. Removing the uncertainty about what to do during an earthquake is one of the most important factors in reducing your anxiety.
· Reassure your children that if an earthquake strikes while you are apart, you will reach them as soon as possible.
· If you're afraid you'll be too agitated during an earthquake to make the right decisions, build your skills in breathing exercises and use them to reduce your anxiety when needed.
· Get your emergency kit ready and keep it somewhere easy to reach.
Anxiety refers to the worries people develop about different situations. At its core, earthquake anxiety isn't very different from other anxieties. So we can't say that the ways of coping with it are any more specific than what you've seen above. If you think the problem you're experiencing is just temporary worry, the classic techniques expected to reduce anxiety will do you good. Taking every precaution you can against earthquakes, completing your preparations and developing an emergency plan are also among the most important things that can reduce this anxiety. If you have a serious fear of earthquakes and it is now making it seriously hard to focus on life, the best way to overcome it may be to get professional support.
We wish you healthy and safe days.
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