Navigating Wildfire Stress: Caring for Ourselves in Challenging Times
Living in South Pasadena, I’ve felt the intense impact of the wildfires. The air was heavy with smoke, our skies were painted in shades of orange, and the heartbreaking news of friends losing their homes has left a profound sense of collective grief and stress. As a single mom, these moments remind me of how fragile life can feel, even in the bustling backdrop of our thriving city.
These experiences can leave us feeling so unsteady.
The Nervous System Under Fire
Our bodies are designed to respond to short-term threats with the fight-or-flight response. But when crises like wildfires drag on for days or weeks, this acute stress becomes chronic. The constant alerts, images, and uncertainty can overwhelm the autonomic nervous system, keeping us in a prolonged state of hyperarousal or pushing us into emotional exhaustion.
Research supports this: exposure to natural disasters has been shown to increase symptoms of anxiety, depression, and even post-traumatic stress. A 2024 study from Emory University found an association between proximity to wildfires and increased anxiety-related emergency department visits in the western United States. News | Emory University | Atlanta GA In times like these, it’s crucial to remind ourselves—and our nervous systems—that safety can still be cultivated, even amidst chaos.
Practical Steps to Regulate the Nervous System
Here are some ways to create a sense of calm and resilience during this time:
Limit News and Social Media
While staying informed is important, constant updates can amplify feelings of helplessness. Set specific times to check the news, and give yourself permission to unplug.Prioritize Meditation, Mindful Breathing or gentle yoga
Even five minutes of deep breathing or meditation can activate the parasympathetic nervous system, helping to counteract stress. Try a simple practice: inhale for a count of four, hold for four, exhale for six, and repeat.
Practices like yoga nidra (a guided relaxation) or gentle asanas can help anchor the body in the present moment - childs pose or leg on a chairNourish Your Body
When stress runs high, it’s tempting to skip meals or grab comfort foods. Instead, focus on nutrient-rich meals—warm soups, rice and beans with roasted vegetables. Maybe add warming spices like cinnamon to your morning coffee for a bit of comfort.Sleep (If You Can)
Sleep can feel elusive during times of heightened stress, but it’s one of the most vital ways to reset your nervous system. Create a calming bedtime ritual—dim the lights, avoid screens an hour before bed, and try a restorative yoga pose like legs-up-the-wall to signal relaxation.Reach Out for Support
Loneliness exacerbates stress, so connect with loved ones when possible. A phone call, a shared meal, or even a text exchange can remind you that you’re not alone.
Building Resilience in Community
In the aftermath of these wildfires, many will spend months, or even years, rebuilding—both physically and emotionally. But amidst the heartbreak, I’ve also seen acts of immense kindness and community strength. This collective care is another powerful way to support our nervous systems.
If you’ve been impacted by the wildfires, know that it’s okay to feel unsteady. It’s okay to grieve, to rest, and to take small steps toward healing. Let’s take care of ourselves and each other in the days ahead, cultivating resilience not just for ourselves, but for our families, friends, and neighbors.
If you or someone you know needs mental health support here are some additional resources:
Los Angeles County Department of Mental Health (LACDMH): Offers a 24/7 helpline providing immediate mental health support and referrals.
Phone: 800-854-7771
Website: dmh.lacounty.gov
Disaster Distress Helpline: A national hotline dedicated to providing immediate crisis counseling for people experiencing emotional distress related to natural disasters.
Phone: 800-985-5990
Text: Text "TalkWithUs" to 66746
CalHOPE: Provides crisis counseling and support for Californians affected by wildfires and other disasters.
Phone: 833-317-HOPE (4673)
Website: calhope.org
Kindbridge: Temporarily offering free virtual counseling to residents in communities impacted by the wildfires.
