Professor Frances Kay-Lambkin, CEO and Institute Director at Hunter Medical Research Institute (HMRI), a registered Psychologist and mental health researcher 

As Australians, we are no strangers to the devastating impact of natural disasters. From bushfires to cyclones, these events remind us of how quickly life can change. In the first few months of 2025, we have already witnessed the chaos in Los Angeles, where wildfires destroyed homes and lives, major floods in Brazil and the Appalachian, earthquakes in Tibet and Vanuatu and closer to home major flooding in Queensland’s north. 

And now Cyclone Alfred is bearing down on the Southern Queensland and Northern New South Wales coast. 

These disasters are timely reminders of how unpredictable life can be, and how important it is to take care of our mental health in times of crisis. While we cannot control the forces of nature, we can take steps to protect our well-being, helping ourselves and others cope with uncertainty and loss. 

The Psychological Toll of Natural Disasters 

Just this morning, an email arrived in my in-box with the headline – Service Alert: Temporary Shipment Delays due to Severe Weather. This one is dangerously close and suddenly very real, not just blasted at us from various media outlets and far from home.  

When disaster strikes, whether we are directly affected or watching from afar, it can bring an overwhelming mix of emotions: fear, anxiety, sadness, helplessness, and even survivor’s guilt. Natural disasters disrupt not just landscapes but also our sense of security, leaving many feeling vulnerable and powerless. 

The immediate aftermath of a disaster often focuses on physical recovery: rebuilding homes, restoring power, and providing emergency relief. But emotional recovery is just as critical. The uncertainty that follows; wondering if a fire will reach your town, if a cyclone will intensify, or if loved ones are safe, can take a serious toll on mental health. 

Even those who are not directly affected can experience stress and emotional exhaustion from ongoing media coverage. Seeing images of burning homes or flooded streets can trigger past traumas, heighten anxiety, and make the world feel like a fragile, unpredictable place. 

Six Ps for Mental Health During Natural Disasters 

Just as we prepare emergency kits for physical safety, we must also take steps to protect our mental health.  

Inspired by the “Six Ps of Evacuation” used in disaster preparedness, I recommend these Six Ps for Mental Well-Being: 

1. Pause – Take a step back from the constant flow of distressing news and images. Limit your media exposure if it becomes overwhelming. While staying informed is important, too much information can heighten anxiety. 
   
2. Practice Gratitude – In times of crisis, it helps to focus on what we still have—our health, our loved ones, and our communities. Even small moments of appreciation, like a kind message from a friend or a beautiful sunset, can help shift our perspective. 
   
3. Plan – Having a plan in place, whether for evacuation, emergency contacts, or community support, can provide a sense of control. If you are watching events unfold from a distance, contributing to relief efforts—donating, volunteering, or spreading reliable information—can give you a sense of purpose. 
   
4. Protect – Set emotional boundaries to safeguard your well-being. This includes balancing staying informed with taking breaks, as well as reaching out for professional support if feelings of distress persist. 
   
5. Practice Self-Compassion – Acknowledge your feelings without judgment. It is normal to feel sadness, fear, or frustration during a crisis. Recognising these emotions is the first step toward processing them in a healthy way. 
   
6. Prioritise Connection – Disasters can feel isolating, but connection is a powerful tool for resilience. Reach out to family, friends, or support groups to share your feelings and find comfort in community. 

Building Resilience in an Uncertain World 

Natural disasters remind us of life’s unpredictability, but they also highlight the power of resilience and collective strength. Taking care of our mental health allows us to better support not only ourselves but also those around us. 

If you are struggling, know that you are not alone. Help is available. Contact Beyond Blue at 1300 22 4636 or Lifeline on 13 11 14 for 24/7 support. You can also visit eclipse.org.au for more resources. 

While we cannot stop fires from burning or cyclones from forming, we can stand together, support one another, and move forward with strength and compassion.  

In times of uncertainty, resilience is our greatest tool.