It can be hard to know what to say when someone is struggling, but showing you are concerned for them can make a big difference.
These tips can help you approach the conversation with care and compassion.
- Choose a calm, private time to talk.
- Expect that they might feel overwhelmed, angry, tearful, or shut down.
- Let them lead — if they want to talk, listen. If not, just being present matters
- Validate their experience — try saying: “It makes sense you feel that way” or “I am really sorry this has been so hard.”
- Avoid unhelpful advice or comparisons — each person’s recovery journey is unique
- Follow up in a few days — it shows you care, and that support is ongoing.
Most children and young people will get back on track with support from family, teachers and peers. Recovery is different for each child, so it is important to give them time and seek advice from a health professional if you have any concerns.
- Check in regularly and let them express feelings through words, play or drawing
- Stick to routines like school, meals and bedtimes — this builds emotional safety
- Be honest and calm — answer questions truthfully and remind them they’re safe
- Encourage hobbies and time with friends to restore normality and confidence
- Limit their exposure to distressing news or adult conversations about the disaster
- Involve them in positive recovery actions, like helping a neighbour or planning fun activities.
There are lots of ways you can support your community to achieve a healthy and sustainable recovery. This will help the people around you and can also have a positive impact on your own wellbeing.
- Check on neighbours and friends — especially those who may be vulnerable or isolated
- Volunteer with local clean-up or recovery initiatives
- Share accurate information and emotional support in your networks
- Celebrate small wins and recovery milestones together — hope is powerful.
If you notice any of these signs, gently encourage the person to speak to a doctor or seek professional support:
- Appearing very anxious, irritable or angry
- Withdrawing or avoiding social contact
- Seeming emotionally numb or overwhelmed
- Having trouble sleeping or unable to function in daily life
- Expressing hopelessness or talking about suicide or self-harm
- Using drugs or alcohol to cope.
Helping others can be emotionally demanding. Make time for rest, movement, connection and things that help you recharge. Strong support starts with self-care.
- Talk to someone you trust about how you are feeling
- Rest and recharge when you need to — even short breaks help
- Use grounding or breathing techniques to manage stress
- Connect with others who can support you too.
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.
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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