Recovering from significant weather is not just about repairing homes and replacing belongings — it is also about taking care of your emotional and mental wellbeing. It is okay to feel shaken. It is okay to feel overwhelmed. And it is okay to ask for help.
This guide offers practical ways to look after yourself in the weeks and months after a disaster.
Recognise that tough days are part of recovery. Treat yourself with kindness and remember you’re doing your best.
- Recovery takes time —there’s no right or wrong way to feel
- You may experience shock, grief, anger, or numbness, but these feelings usually get less intense over time
- Be patient with yourself and others.
Focus on what you can control. Take small, manageable actions to restore a sense of normality.
- Reintroduce simple daily routines (meals, sleep, getting outside)
- Limit big decisions while you focus on immediate recovery needs
- Reduce your exposure to news and social media that may cause distress.
Remember that you’re not alone. Rely on the people around you.
- Stay connected with family, friends or neighbours
- Share what you’re going through with others — or write it down
- Seek out professional help if you need it.
Common feelings after a disaster
- Feeling stuck, exhausted, or easily overwhelmed
- Intrusive memories or nightmares
- Difficulty sleeping or concentrating
- Feeling numb, detached, or angry
- Loss of appetite or change in habits
- Avoiding reminders of the event
These reactions are usually most intense in the week following a stressful or traumatic event and often get better over time.
If your everyday life is seriously affected by these reactions for more than one month after experiencing the event, talk to a healthcare professional.
Healthy habits to support recovery
It is essential to have some reliable techniques to support recovery. Everyone has different things that help them recharge and reduce stress.
Here are some proven things to try:
- Take care of your body — eat well, get enough sleep, exercise regularly
- Avoid using alcohol or drugs to cope
- Take breaks — even 5 minutes can help
- Do small things you enjoy each day (listen to music, play with a pet, watch a movie, catch up with a friend)
- Try a mindfulness or breathing exercise.
Grounding exercise: 5-4-3-2-1
Grounding techniques help you focus on the present moment, calming your body and mind.
If you’re feeling anxious or disconnected, focus on:
Self-care is about putting your own needs first. This is a valuable way to restore your physical and emotional wellbeing.
Think of three activities that usually help you feel better, and plan time in your week to do them.
To practise square breathing, settle comfortable in a chair. Place both feet on the ground, and your hands on your abdomen to feel the movement of your breath.
Breathe in, two, three, four.
Hold, two three, four.
Breathe out, two, three, four.
Hold, two three, four.
Close your eyes, if you’re comfortable to do so, and follow my voice.
Breathe out, two, three, four.
Hold, two, three, four.
Breathe in, two, three, four.
Hold, two, three, four.
Breathe out, two, three, four.
Hold, two, three, four.
Breathe in, two, three, four.
Hold, two, three, four.
Breathe out, two, three, four.
Hold, two, three, four.
Breathe in, two, three, four.
Hold, two, three, four.
Breathe out, two, three, four.
Hold, two, three, four.
Finding meaning in recovery
Significant weather can also bring people closer and reveal strengths you did not know you had. You may discover:
- A stronger sense of community
- Greater personal resilience
- New ways to support others.
Lifeline – 13 11 14
Beyond Blue – 1300 22 4636
13 YARN – 13 92 76
Suicide Call Back Service – 1300 659 467
QLife – 1800 184 527
1800 RESPECT – 1800 737 732
MensLine Australia – 1300 78 99 78
Additional support for children:
Kids Helpline – 1800 55 1800
Headspace – 1800 650 890
ReachOut – reachout.com
Extra support
Need support in your language? Visit TIS National or ask for an interpreter.
At AAMI, we are here to protect what matters most — including the wellbeing of your loved ones and community. For support with disaster recovery and emotional wellbeing, visit our Disaster Hub.
Sometimes your circumstances might mean you need additional support or assistance in dealing with us. This could be due to your physical or mental health, family or financial situation, or cultural background. Please visit our help and support page.
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