Let’s face it, when life suddenly turns upside down, it is normal to feel overwhelmed, scared, or even numb. Whether a natural disaster, a health emergency, or any other life change, our minds and bodies can struggle to keep up. We may feel like we have lost control. That is exactly why World Mental Health Day, observed globally on October 10, is so important! It reminds us that mental wellness is just as vital as physical health. In 2025, the official theme for World Mental Health Day, ‘Access to Services: Mental Health in Catastrophes and Emergencies’ highlights a growing global concern that during crises like war, pandemics, or natural disasters, mental health care becomes inaccessible, right when it is needed most. The World Health Organization stresses that mental health services must be seen as essential, alongside food, shelter, water, and medical aid. 

Also Read: World Mental Health Day 2023: Theme, Significance, and Simple Tips To Create A Supportive Workplace Environment

The Psychological Toll Of Catastrophes And Emergencies

Catastrophes and emergencies are a part and parcel of life, but most of the time psychological impacts of disasters can put immense strain on our mental resilience. Loss, danger, and uncertainty are inevitable and in crisis settings, nearly everyone suffers psychological distress. But for some, such distress may evolve into diagnosable mental health conditions. Moreover, emergencies often interrupt or reduce the availability of mental health services at a time when they are important. Therefore, this year, the aim of this theme is to advocate that no one should lose access to mental health care, especially during crisis.

Also Read: World Mental Health Day 2019: Myths And Facts About Mental Illness

How Sudden Disasters Affect Our Emotional Health

When people are thrust into sudden issues, the psychological toll can be profound. Here are five common impacts:

Acute Stress And Anxiety

The suddenness and unpredictability of crises can spark intense stress reactions. Crises often involve loss, of loved ones, homes, livelihoods, or identity. Grief may become compounded when multiple losses occur, sometimes simultaneously. Individuals may feel hypervigilant, fearful, have racing thoughts, sleep disorders, or physical tension.

Disruption Of Sense Of Safety

One’s world is shaken when the familiar order is lost. Feelings of helplessness, vulnerability, and uncertainty about the future can erode psychological security. In many emergencies, individuals may experience or witness life-threatening events, violence, or destruction. Later this can manifest as flashbacks, nightmares, avoidance behaviours, emotional numbing, stress and irritability.

Isolation And Loss of Community Support

Emergencies fracture social networks. Displacement, forced migration, and breakdown of normal routines separate people from family, friends, community supports and familiar structures. That isolation intensifies distress and causes mental imbalances.

Trauma Related Symptoms

Crises such as PTSD or intrusive memories (unwanted, distressing thoughts or images that suddenly pop into your mind, often related to a traumatic or upsetting event) can exacerbate pre‑existing mental health conditions or push vulnerable individuals over thresholds.

Disruption Of Identity Or Role

In times of crisis, people may lose not only their homes or jobs but also their sense of purpose and identity. It can lead to confusion, low self-esteem, and a deep sense of loss about who they are and where they belong.

Also Read: Burnout: Exceptional Exercises To Overcome Work Stress And Foster Mental Wellbeing

Ways To Support Mental Well‑Being During Rapid Change

During emergencies or major life changes, no strategy can completely erase distress. But certain mental health coping strategies can make a big difference and can help you stay grounded, feel less overwhelmed, and rebuild emotional strength. We must understand that healing doesn’t happen overnight. But small, steady steps supported by family, community, and accessible mental health care can help you move forward with strength and hope.

Here are simple, evidence-based ways to support your mental well-being:

Maintain A Daily Routine

Having small routines such as waking up, eating on time, or sleeping at regular times can bring back a sense of control and normalcy. Even small habits help reduce anxiety during chaos.

Use Grounding Techniques

Right after a crisis, simple actions can help calm and support people. This includes listening without judgment, helping them feel safe, and connecting them to support. Grounding techniques, like deep breathing or focusing on your senses can help manage panic or anxiety in that moment.

Stay Connected With Others

Talking with friends, family, or support groups can ease feelings of loneliness. Being heard and sharing your experience helps you feel supported and less lonely.

Find Ways To Express Your Emotions

Writing, drawing, music, or talking about your experiences helps you process feelings. These activities can bring comfort and help you make sense of what is happening and how to deal.

Get Professional Help When Needed

If distress feels unmanageable, mental health professionals can help. Support may include counselling, medication, or community services. Don’t wait too long to ask for help, you deserve it.

Prioritize Good Sleep

Sleep is crucial for emotional recovery. Try to maintain regular sleep habits, avoid screens before bed, and create a calming bedtime routine to help your body and mind rest.

Eat Nutritious Food

Your brain needs fuel to cope with stress. A balanced diet rich in fruits, vegetables, protein, and whole grains can help stabilize mood, boost energy, and support mental resilience.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile: Preeti Sharma

Preeti Sharma has a master’s in electronic media and mass communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.

References:

Improving access to mental health care: a system dynamics model of direct access to specialist care and accelerated specialist service capacity growth

Catherine Vacher

https://pmc.ncbi.nlm.nih.gov/articles/PMC10952178/

https://mental.jmir.org/