3 to 7 days after disaster

• Ask for professional help.
• Take a deep breath to reduce anxiety.
• Try to do daily activities.

1 to 3 months after disaster

• Accept yourself struggling.
• Disaster stress is normal responses; remember that ‘I will cope well in the future’.
• Do not depend on alcohol or drugs.
• Postpone important decisions or major changes in your life.
• Do not forcibly stop thinking about what happened.
• Share your concerns or feeling with your friends or family members.
• Maintain a daily routine.
• Do not excessively avoid certain activities or places.
• Taking enough rest when you feel tired.
• Exercise regularly.
• Let your friends and family know what you need.
• Do some relaxing activities.
• Express your feelings right away.

3 months after disaster

If one of the following 8 symptoms persist for more than 3 months, seek professional help (mental health specialist, mental health social worker, psychologist, etc.)

• Painful feeling and uncontrollable physical sensation (chest tightness, numbness of limbs, dizziness, etc.)
• Feeling numb or empty
• Persistent severe depression
• Persistent anxious and irritable physical symptoms (rapid breathing, heart palpitations, nervous, cold sweats, headache, indigestion, etc.)
• Continuing sleep disorder or nightmares.
• Absence of someone who supports or empathizes with.
• Ongoing relationship problems with friends, family, and colleagues.
• Increased alcohol, tobacco, or drug use.