Psychological Support: Psychological First Aid of Disaster

Self-Help Emotional Regulation Practices and Companionship

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Psychological Support : Psychological First Aid in Times of Disaster

When life is struck by a major disaster—loss of home, injury, or the death of loved ones—the pain and pressure can feel indescribable. You may experience fear, sadness, anger, guilt, or a sense of helplessness. All of these feelings are normal and valid. You are not alone in this experience.

We extend our heartfelt compassion to everyone affected—whether you have lived through the disaster, are worried about loved ones, or are courageously helping in rescue efforts. We understand the suffering, and we want to accompany you with some scientifically recognized self-help methods that can gradually ease the pain.

Here, let us learn a few simple and effective emotional regulation practices. These methods are supported by psychology and have been shown to reduce stress, stabilize emotions, and support recovery from trauma (see references at the end, including guidelines from the American Psychological Association, World Health Organization, and mindfulness-based therapies).

Psychological First Aid: Self-Help Emotional Regulation Practices

👉 Each practice takes only 2–5 minutes. Choose the one that feels most comfortable to begin with.💡 Reminder: If at any point the practice feels uncomfortable, you may stop immediately.

1. Box Breathing

Purpose: Calm the mind, reduce tension and fear

Steps:

1. Find a safe place to sit or stand.

2. Inhale slowly, counting to 4.

3. Hold your breath for 4 counts.

4. Exhale slowly, counting to 4.

5. Pause without breathing for 4 counts.

6. Repeat the cycle 7 times (or more) until you feel calmer.

Box Breathing Diagram

(References: American Psychiatric Association, 2023; U.S. Department of Veterans Affairs – National Center for PTSD, 2018)

2. The 5-4-3-2-1 Grounding Technique

Purpose: Shift the brain’s focus, return to the present moment

Steps:

1. Notice 5 things you can see—colors, shapes, objects around you (window, cup, wall, book, chair).

2. Notice 4 sounds you can hear—near or far, inside or outside.

3. Notice 3 things you can feel—the texture of your clothes, the chair, the warmth of your hands.

4. Notice 2 scents you can smell—take a deep breath, notice any fragrance or the air itself.

5. Notice 1 taste in your mouth—whatever flavor is present right now.

(Reference: PTSDUK)

3. Butterfly Hug

Purpose: Use gentle body movement to soothe emotions

Steps:

1. Cross your arms over your chest, hands resting on your shoulders like butterfly wings.

2. Alternately tap your shoulders or upper arms gently.

3. Breathe steadily and repeat silently: “I am taking care of myself.”

4. Continue for 1–2 minutes until you feel calmer.

(Reference: Centre of Excellence for Women’s Health)

4. Gentle Journaling or Letter Writing

Purpose: Release emotions and organize thoughts through writing

Steps:

1. Take a piece of paper or your phone and begin with “Dear myself…” or “Dear [name]…”

2. Write down your feelings, thoughts, or words you cannot easily share with others. (don't judge, just follow your heart and express your feelings)

3. Write for 1–3 minutes. You may keep the writing or tear it up—the focus is on self-companionship.

(References: Mirgain S. A., Singles, J., 2016, 2023; Healing Works Foundation)

5. Pause and Self-Affirmation

Purpose: Especially supportive for rescue workers, but helpful for everyone

Steps:

1. In the middle of tasks or caregiving, give yourself a 30-second pause.

2. Take 2 deep breaths.

3. Silently affirm: “I have tried my best. I will take good care of myself.”

(Reference: WHO Psychological First Aid Guide)

Important Reminders and Encouragement

• This is a difficult journey. Every emotion—no matter how chaotic or painful—is a natural response to life.

• You are already courageous. The willingness to care for yourself is itself a sign of strength.

• If your emotions feel heavier over time, if sleep is disrupted, or if daily life is deeply affected, please seek professional psychological support. They can truly help you step by step toward recovery.

A Blessing for You

Dear one, this is a time filled with pain but also with love. May these small practices bring you a little relief, and remind you that you are not alone. Please share these methods with friends who may need them, so together we can offer our hearts some care and gentleness.

Reference: American Psychiatric Association. (2023). Coping After Disaster (link)

• U.S. Department of Veterans Affairs, National Center for PTSD. (2018) Psychological First Adi Handouts. (link)

• Khoddam, R., (2022). Breath and Trauma-Healing Exercises. Psychology Today (link)

• PTSDUK, Grounding Techniques for PTSD & C-PTSD. (link)

• Centre of Excellence for Women’s Health, Grounding Skills for Trauma-Informed Practice. (link)

• Mirgain S. A., Singles, J., (2016, 2023). Therapeutic Journaling. U.S. Department of Veterans Affairs. (link)

• World Health Organization. (2011). Psychological First Aid: Guide for field workers. [link]