When severe weather, emergencies, or ongoing disruptions affect our communities, it’s common for strong emotions to surface. In Aotearoa, many of us have lived through floods, cyclones, earthquakes, fires, or extended states of emergency. Even if you were not directly impacted, the constant warnings, media coverage, and concern for others can take a toll.
Feeling anxious, unsettled, tired, or on edge during times like these is a normal human response to uncertainty and threat. For some people, current events can also stir up memories of past experiences, losses, or disruptions — sometimes unexpectedly. This doesn’t mean you’re going backwards or failing to cope. It means your nervous system is responding to what’s happening around you.
You’re not alone in this.
Below are some gentle ways to help cope with anxiety for yourself, and for supporting others.
Coping with anxiety
Its normal to feel strong emotions when you or your whanau face loss, disruption or fear.
Whether your emotions are resurfacing from past events, are new, or are connected to something happening right now, they are all valid. You might feel anxious, afraid, sad, numb, irritable, or grieving – and these feelings can come and go. There is no ‘right’ way to respond.
Notice and name what you’re feeling
Take a moment to notice and name your emotions. For example, you might say, ‘this is anger’ or ‘this is sadness’. Naming emotions can help settle your nervous system and give you space to process what’s coming up, rather than being overwhelmed by it.
Remember that emotions can change
Emotions don’t stay the same, and they don’t always show up how we expect. You might feel calm one day and overwhelmed the next. You might even feel surprised by a reaction you thought you’d already worked through. This is common, especially when life feels unpredictable or out of your control.
Lighten the load by writing it down
Writing down how you feel on paper, in a journal, or even on your phone – helps get thoughts out of your head and makes them feel more manageable. If it feels right, sharing what you’ve written with someone you trust can help you feel less alone. If your neighbourhood or wider community has been affected, reaching out to others can also help rebuild a sense of connection.
Try not to dismiss your own experience
Many of us have been taught to ‘look on the bright side’ or minimise how we feel by comparing ourselves to others. While gratitude has its place, telling yourself ‘others have it worse’ can stop you from acknowledging what you’re going through. Your experience matters, even if it looks different from someone else’s.
Be kind to yourself
Strong emotions can be exhausting. If your energy, motivation or concentration is lower than usual, that’s a normal response to stress. Give yourself permission to take it easy – rest, slow down and leave some things for another day.
What can you do to take care of yourself right now?
Stay present
Grounding yourself in the present moment can help when worries spiral. Try taking a few deep breaths and focus on what you can see, hear, smell, and feel around you. Some people find mindfulness apps, calming playlists or simple breathing exercises helpful.
Protect your peace
Constant exposure to distressing news can heighten anxiety. Try balancing tough updates with positive or neutral content, and take breaks from social media or the news when you need to. Most platforms let you mute or filter content – using these tools is a form of self-care, not avoidance.
Focus on what you can control
Anxiety and other strong emotions often show up when things feel out of our hands. Small practical actions can help bring back a sense of steadiness. This might look like tidying one space, going for a walk, calling a friend, cooking a familiar meal, packing a grab bag or sticking to a simple routine. Even small steps can help your body feel safer.
Supporting someone else who feels overwhelmed
If someone shares that they’re struggling, one of the most helpful things you can do is believe them and validate how they feel.
Lead with empathy
Listen without judgement or rushing to fix things. Let them know their feelings make sense, given what’s happening. If it feels right, thank them for trusting you – being trusted with someone’s feelings is a privilege.
Honour their experience
Their experience is their truth. Try to avoid jumping to positivity or reassurance too quickly, as this can feel dismissive. If you notice yourself starting sentences with ‘At least…’, you might find Brené Brown’s short and entertaining video on empathy a helpful reminder of how to show up with care.
Know when to encourage extra support
If you or someone you know is experiencing strong, persistent feelings that aren’t easing over time, it may be helpful to seek professional support. Reaching out is a sign of strength, not failure.
Disclaimer
All content within this website is provided for general information only, and is not a substitute for the advice of your own medical, clinical or health care practitioner. If you’re concerned about your own or a whānau members wellbeing, please consult a qualified professional.
If you are experiencing a mental health emergency, please contact emergency services or one of the listed support services in Aotearoa https://mentalhealth.org.nz/helplines