As the ground shook and chaos rippled through Bangkok last week, it wasn’t just the buildings that trembled – it was our hearts too. For many, the natural disaster that ripped through the city left behind more than broken homes and missing belongings in its trail. It opened emotions long hidden, it exposed hidden fears, and it left many silently navigating a storm within.
At moments like these, the outside world reflects our inner terrain. And as we rush to restore power, clean our houses, and assess physical damage, we need to take a moment to address our emotional debris as well. Because recovering from catastrophe is not just a case of rebuilding walls; it’s about mending the soul.
What follows are five trauma-informed, human-centered strategies to support your mental and emotional well-being in the aftermath of a natural disaster:
Seek Support – You Are Not Alone
It’s normal to feel numb, disoriented, or overwhelmed after a traumatic event. One of the most empowering things you can do is to reach out. Whether you phone a friend, talk to a neighbor, or speak with a mental health counselor, connection heals.
In healing from trauma, safety and relationships are everything. Don’t underestimate the therapy of being heard. You don’t need to have the ‘right’ words. Sharing your story can begin to relieve the weight you carry.
Mental Health First Aid Tip: Listen without judgment. Offer empathy, not solutions. If someone shares with you, thank them for entrusting you with their story.
Identify the Emotions – Especially Anxiety, Grief, and Loss
A disaster triggers more than terror. There’s grief in losing what was familiar, anger at what was robbed, and anxiety about what’s coming. They may come in waves and do not have to make sense – and that is alright.
Try to name what you’re feeling. Place words on the storm inside. As we name emotions, we reduce their charge and tap into a sense of control.
Mental Health First Aid Tip: Create a “feelings list” with your children or loved ones. Write it, draw it, or talk about what each of you is feeling. This shared emotional awareness can be reassuring and bonding.
Search for Meaning – What Did This Teach Us?
Trauma has a strange way of becoming a teacher. Amidst the ruins, many find clarity on what matters most: relationships, purpose, inner strength. Reflecting on what the disaster taught you about your values or your community can give a sense of meaning.
Reflect on: What did this experience teach me about myself? What did I learn about other people?
Growth Opportunity: Reframe the experience not as a punishment, but as an invitation to grow wiser, kinder, more connected.
Grow Resilience – One Small Step at a Time
Resilience isn’t about bouncing back. It’s about adapting, evolving, and allowing yourself to be changed by hardship. It doesn’t come all at once; it builds slowly, through small acts of courage and self-care.
Rest. Hydrate. Take a walk. Take deep breaths. Celebrate every time you did show up, however tiny.
Mental Health First Aid Tip: Establish simple routines. Even washing dishes or making your bed can provide a sense of normalcy and control in wild times.
Reconnect with Hope – New Beginnings Can Bloom
Hope is not naïve. It is a radical act of courage in the face of despair. Yes, there is loss—but there is also life. Even as the floodwaters recede, something beautiful can be born.
Let this be a moment when community becomes stronger, where compassion becomes larger, and where you remember your inner strength to heal.
Invitation: Plant a tree. Light a candle. Write a letter to your future self. Construct small rituals that honor what you have survived and assure you that new life can spring forth.
Mental Health Helplines in Thailand:
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Samaritans of Thailand (English & Thai): 02 713 6793 (24 hours)
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Department of Mental Health Thailand (Thai): 1323 (24 hours)
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Mental Health Center (Bangkok Hospital): 1719
Ignite Global (WhatsApp): +66624482770
You are not alone. The way forward may be uncertain, but your heart knows the way. One breath, one day, one act of kindness at a time – together, we rise.
Just in time! I’m going through a difficult situation right now. Help is always there. Thanks Fernando.
Thank you for sharing your thoughts. I’m truly sorry to hear that you’re facing a difficult time, and I’m glad to know that the article resonated with you and offered some comfort. Remember, it’s okay to seek help and lean on others during challenging times. If you need someone to talk to, please don’t hesitate to reach out, as you are aware Ignite is a supportive professional community and you are an important member of our community. Wishing you strength and resilience as you navigate through this period. You are not alone in this journey.
hi Frenando, thanks for sharing, it’s a great gesture to proactively reach out for help, i am more than willing to help with my 1:1 coaching serve if anyone could benefit, thanks.. another soul from India.