What to Do About Compounded Stress and Survivor Guilt

Experiencing a major hurricane threat during a pandemic has left a lot of us feeling drained, exhausted, and depleted — yet also keyed up and restless.

The difficulty of gearing up for “maybe” threats like a pandemic and/or hurricane is that our fight or flight system was designed to engage to address the threat, eliminate or manage the threat, and then come back to homeostasis through expending that adrenaline and cortisol. Without action to use and expend those chemicals associated with stress, we experience physical and emotional impacts.

Here are some helpful mitigation strategies:

• Moderate exercise — don’t overdue, brisk walking is enough
• Stretching to relax tense muscles
• Water — lots of it, frequently
• Eat healthy, small, frequent meals — give your body good fuel
• Avoid excessive alcohol or caffeine, as these both tax your system
• Pay attention to the content of your thoughts, and change your “stress thinking”
• Remember your previous successes in coping with uncertainty or unexpected challenges
• Ask for and offer support
• Take moments to stop and center yourself, take some slow deep breaths, refocus
• Shift away from hype, drama, and panic-inducing situations
• Rest and sleep

At times like these, making this list part of your daily life will build your resiliency and improve your health.

Another component of preparing for what has proven to be a catastrophic storm — and getting to skirt it entirely — is commonly known as “survivor guilt.”

“In the aftermath of a very fortunate, big near miss for us with Hurricane Laura, I’m hearing a lot of folks express survivor guilt for the relief they feel at being spared this disaster,” said NASA Johnson Space Center Employee Assistance Program (EAP) Director Jackie Reese. “Counselors hear this sentiment quite often after a tragedy strikes. We remind people that it is OK to be glad it isn’t you this time, and that this feeling can co-exist with feeling compassion and concern for those who were not as fortunate. It’s not an either/or choice, and mixed feelings are completely acceptable and normal. Your relief validates the magnitude of the disaster as much as your sadness does. If you already have a lot on your plate, you might feel numb to the circumstance of those somewhat removed from you, and that’s OK, too. We do get saturated at times.”

So, how do we counterbalance the sadness and sense of helplessness? Giving can help. Donate to the Red Cross or a local food bank. If money is tight, find creative ways to be caring. Go through your closets for clothes you don’t wear anymore, give your time by volunteering, donate blood, or do an act of kindness for a first responder. Tending to your feelings with actions will help you feel more empowered and hopeful.

And remember, for what you cannot endure on your own, the EAP is a phone call (281-483-6130) or email (mailto:jsc-employeeassistanceprogram@mail.nasa.gov) away.

Astronaut Chris Cassidy aboard the International Space Station captured this photo of Hurricane Laura on Aug. 25, 2020, as it moved through the Gulf of Mexico and continued to strengthen. Credit: NASA/Chris Cassidy