As Queensland communities grapple with the approach and aftermath of Tropical Cyclone Alfred, many individuals and families are experiencing significant emotional and psychological challenges. Natural disasters can trigger a range of reactions from acute stress to more prolonged distress, affecting our sense of safety, connection, and wellbeing.

Psychological First Aid (PFA) provides essential emotional support during and after crisis events. Unlike physical first aid that addresses bodily injuries, PFA focuses on mental and emotional wellbeing, helping to reduce the initial distress caused by traumatic events and fostering healthy coping strategies.

This guide offers seven evidence-based psychological first aid tools to help you, your loved ones, and your community navigate the emotional aftermath of Cyclone Alfred or other natural disaster.

Understanding Psychological First Aid

Psychological First Aid is an evidence-based approach to helping people affected by disasters. It’s designed to:

• Reduce initial distress
• Foster short and long-term adaptive functioning
• Enhance natural coping mechanisms
• Connect people with social supports and services

Importantly, PFA is not professional counselling or therapy. Rather, it’s a compassionate and supportive response that anyone can learn to provide.

7 Essential Psychological First Aid Tools

1. Create Safety and Stability

During and after events like Cyclone Alfred, establishing a sense of safety is paramount for psychological recovery.

For Yourself:

• Address basic needs first (shelter, food, water, medical care)
• Limit exposure to disaster-related news and social media
• Create predictable routines, even simple ones
• Practice grounding techniques when feeling overwhelmed

For Others:

• Provide clear, accurate information about the disaster and available resources
• Help them connect with loved ones
• Assist with immediate practical needs
• Remain calm and reassuring, especially around children

Communities in Townsville, Ayr, and Bowen have established temporary shelters where you can find safety resources. Check the Queensland Government’s disaster management page or visit www.getready.qld.gov.au for up-to-date information.

2. Connect with Support Networks

Social connection is one of the strongest protective factors against post-disaster psychological distress.

For Yourself:

• Reach out to family, friends, neighbours, or community groups
• Identify at least one person you can talk to honestly about your feelings
• Consider joining community recovery initiatives
• Attend community meetings about recovery efforts

For Others:

• Check in regularly with vulnerable community members
• Create opportunities for social gatherings, even simple ones
• Listen without judgment or attempting to “fix” others’ feelings
• Help reconnect people with their support networks

You can find local support groups through Mind Health’s support group services or through local community centres.

3. Promote Calm and Emotional Regulation

Disasters like Cyclone Alfred can trigger our body’s stress response, making it difficult to think clearly and cope effectively.

For Yourself:

• Practice deep breathing: Inhale for 4 counts, hold for 1, exhale for 6
• Use the 5-4-3-2-1 grounding technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
• Limit caffeine, alcohol, and other substances that can increase anxiety
• Engage in physical activity when possible

For Others, Especially Children:

• Model calm behaviour and steady breathing
• Create quiet spaces away from chaos
• Encourage expression through drawing or play for children
• Maintain routines where possible

Our anxiety management services offer additional strategies for managing acute stress responses.

4. Foster Hope and Optimism

While acknowledging the reality of the situation, fostering hope is crucial for psychological recovery after disasters.

For Yourself:

• Focus on what you can control
• Identify and celebrate small victories
• Remember past challenges you’ve overcome
• Create manageable goals for each day

For Your Community:

• Share stories of resilience and community strength
• Recognize and appreciate helpers and first responders
• Participate in or organise community rebuilding efforts
• Plan for future community improvements

Communities across North Queensland have shown remarkable resilience during previous cyclones. The same community strength will help us recover from Cyclone Alfred.

5. Provide Practical Assistance

Concrete help with everyday tasks can significantly reduce stress during disaster recovery.

For Yourself:

• Break large tasks into smaller, manageable steps
• Accept offers of help from others
• Prioritize essential tasks and let go of less important ones
• Use checklists to track progress and reduce cognitive load

For Others:

• Offer specific rather than general help (e.g., “I can drive you to the shops” rather than “Let me know if you need anything”)
• Help with paperwork forinsurance or disaster relief applications
• Organize community working bees for cleanup and rebuilding
• Provide meals or childcare for affected families

For assistance with disaster recovery resources, visit the Services Australia disaster assistance page.

6. Understand Normal Stress Responses

Recognizing that most stress reactions are normal responses to abnormal events can reduce anxiety about these reactions.

Common Reactions to Disasters:

• Physical: Fatigue, difficulty sleeping, headaches, changes in appetite
• Emotional: Shock, fear, grief, anger, guilt, numbness
• Cognitive: Confusion, disorientation, worrying, nightmares
• Behavioral: Withdrawal, irritability, hypervigilance, crying

For Children, Additional Signs May Include:

• Regression to earlier behaviors
• Increased clinginess
• Sleep disturbances
• Acting out or withdrawal

Remember that these reactions usually diminish over time with proper support. Our trauma counselling services can help if symptoms persist or worsen.

7. Know When to Seek Professional Help

While many people recover naturally with time and support, some may benefit from professional assistance.

Consider Professional Help If:

• Distress remains intense or worsens after two weeks
• You’re unable to function in daily life
• You experience suicidal thoughts
• You use substances to cope
• Children show prolonged distress or significant behavioral changes

Warning Signs in Children:

• Persistent nightmares or sleep problems
• Ongoing fear of separation from caregivers
• New or increased aggression
• Withdrawal from previously enjoyed activities

Supporting Different Age Groups

For Children

Children’s reactions to disasters like Cyclone Alfred vary greatly depending on age, previous experiences, and the reactions of adults around them.

• Maintain routines as much as possible
• Provide age-appropriate information without unnecessary details
• Reassure them they are safe and cared for
• Allow expression through play, drawing, or talking
• Limit media exposure to the disaster
• Be honest but hopeful

For Older Adults

Seniors may face unique challenges during disasters, including:

• Physical limitations affecting evacuation or recovery efforts
• Possible separation from support networks
• Managing chronic health conditions without regular access to healthcare
• Potential loss of independence

Support for older adults should include:

• Regular check-ins
• Assistance with practical needs
• Help reconnecting with healthcare providers
• Opportunities to contribute to recovery efforts when possible

Long-Term Recovery Considerations

While immediate psychological first aid is crucial, recovery from disasters like Cyclone Alfred is a marathon, not a sprint.

For Communities:

• Create spaces for communal grieving and healing
• Develop sustainable support networks
• Acknowledge anniversary reactions
• Build disaster preparedness for future events

For Individuals:

• Be patient with the recovery process
• Monitor changes in your needs over time
• Incorporate stress-management into daily routines
• Consider how the experience has changed your perspective and priorities

Australian Support Resources

Immediate Support:

If you’re experiencing emotional stress and need support, contact:

• Lifeline: 13 11 14 (24/7 crisis support)
• Kids Helpline: 1800 55 1800 (for people aged 5-25)
• Beyond Blue: 1300 22 4636
• YARN: 13 YARN.
• Queensland Disaster Recovery Hotline: 1800 173 349

• The Community Recovery Hotline 1800 173 349 is available 24/7 to provide information and support
• The dedicated Community Recovery Lifeline Hotline 1800 116 671 is available 24/7 for confidential access to specialist disaster counselling.

Housing assistance may also be available to residents affected by disaster events.

Online Resources:

• Head to Health
• Australian Psychological Society’s Disaster Resources
• Australian Red Cross Emergency Resources
• Queensland Government Recovery After Disaster

Mind Health Support Services

At Mind Health, we offer specialised support for individuals and communities affected by disasters:

• Trauma Counselling
• Anxiety Management
• Grief and Loss Support
• Group Support Programs

Our team is available to provide telehealth services to affected communities. Contact us at 1300 084 200 to learn more.

Conclusion

As we navigate the aftermath of Cyclone Alfred and prepare for future challenges, remember that psychological recovery takes time and follows a different path for everyone. The seven psychological first aid tools outlined in this guide can help you build resilience, support loved ones, and strengthen community bonds during difficult times.

Recovery is not about returning to exactly how things were before, but about rebuilding with new knowledge, connections, and strengths. By taking care of our psychological wellbeing alongside physical needs, we create the foundation for true community resilience.

If you need additional support, reach out to the resources listed above or contact Mind Health to schedule a consultation with one of our experienced psychologists.

Last updated: 5 March 2025

The information provided in this article is for educational and support purposes only and is not a substitute for professional advice or care. If you or someone you know is experiencing severe distress, please contact emergency services (000) or Lifeline (13 11 14) immediately.