Coping with the California Wildfires

The recent and ongoing California wildfires are a harsh reminder of the power of nature, and for many burn survivors, they can bring up feelings of fear, stress, and anxiety. Whether you've been directly impacted or find yourself concerned for those who are, it's important to recognize and address these feelings. Below, you'll find tips and advice for managing triggers and maintaining emotional well-being during this tragic time.

Air Quality Management

Wildfires often result in poor air quality, which can be distressing and harmful to health. Here are steps to minimize exposure to smoke and protect your respiratory health:

• Stay indoors: Keep windows and doors closed to reduce smoke infiltration.

• Use HEPA air purifiers: Create a clean air room in your home for a safe breathing environment.

• Air conditioning adjustments: Regularly run your air conditioner on the "recirculate" setting and clean filters.

• Monitor air quality reports: Stay updated on local air quality conditions to plan activities accordingly.

If you must go outside:

• Minimize outdoor time: Especially during periods of high smoke concentration.

• Wear protective gear: Use a well-fitted N95 mask for better protection.

Prioritize Self-Care

Taking care of yourself is crucial when dealing with wildfire-related stress and anxiety. Consider the following:

• Maintain routines: Stick to daily habits that bring structure and stability.

• Limit media exposure: Reduce the time you spend watching the news about wildfires to avoid feeling overwhelmed.

• Seek support: Share your feelings with loved ones or join a support group, like Phoenix Society's Virtual Support Group.

• Practice relaxation: Engage in activities like mindful meditation or yoga.

• Acknowledge emotions: Validate your feelings and allow yourself to process them without judgment.

Stress Management Tips

Wildfire-related stress can take a toll on your health, both mentally and physically. To reduce stress:

• Hydrate: Drink plenty of water.

• Eat healthily: Support your immune system with nutritious foods.

• Consult a doctor: If you have pre-existing respiratory conditions, ask about managing smoke exposure.

• Create a safe space: Designate a quiet area in your home to retreat and recharge.

• Practice diaphragmatic breathing: Use this technique to calm your nervous system.

• Establish a sleep routine: Prioritize rest to help your body recover.

If anxiety becomes overwhelming, we recommend receiving support from a mental health professional.

Develop Coping Strategies

Building resilience can help you navigate these challenging times. Here's how:

• Practice positive self-talk: Challenge negative thoughts and remind yourself of your strength.

• Volunteer: Helping others affected by disasters can foster a sense of purpose and connection.

• Manage media exposure: Balance staying informed with protecting your mental health by limiting graphic imagery.

Grounding Techniques for Emotional Regulation

Grounding exercises can help bring your focus to the present moment:

• Engage your senses: Identify three things you can see, hear, smell, taste, and touch.

• Meditate: Use meditation to calm racing thoughts.

• Relax your muscles: Practice progressive muscle relaxation by tensing and releasing different muscle groups.

• Distract yourself: Immerse in hobbies like journaling, reading, art, or listening to calming music.

Build a Support Network

Strong social connections can provide solace during difficult times:

• Stay connected: Ask friends, family, or community members for support.

• Join support groups: Find communities for trauma survivors to share experiences and coping strategies.

Know When to Seek Help

Sometimes, additional support is necessary. Reach out if:

• Anxiety persists for weeks or disrupts daily life.

• You experience difficulties functioning at work or home.

• You have thoughts of self-harm or harming others.

National resources include:

• Disaster Distress Helpline: Call or text 1-800-985-5990 for 24/7 support.

• Crisis Text Line: Text HOME to 741741.

• National Suicide Prevention Lifeline: Dial 988 for immediate assistance.

Prepare for Potential Evacuations

Even if you're not in immediate danger, having an evacuation plan can provide peace of mind:

• Create an escape plan: Ensure all family members know the route and process.

• Pack an emergency bag: Include essentials like medications, clothing, and important documents.

For Parents: Supporting Children During Wildfires

Children process trauma differently, and it's important to provide them with age-appropriate support. Resources like the National Association of School Psychologists (NASP) offer guidelines for helping children navigate distress and understand media coverage.

As the California wildfires continue to affect communities, it's important to prioritize your physical and emotional well-being. If you are seeking additional support or resources, please contact Phoenix Society today.

Disclaimer: The stories featured on this website are personal accounts shared by individuals from the burn community. Each burn injury, recovery journey, and healing process is unique. These stories are meant to offer connection, insight, and hope but are not intended as medical advice. What worked for one person may not be appropriate for others. The perspectives shared in these stories do not necessarily represent the views of Phoenix Society for Burn Survivors. If you have medical questions or concerns, please consult a qualified healthcare professional.