Getting back to normal after a major crisis takes time

I am a Katrina survivor and read your column regularly in the New Orleans Times-Picayune. For future reference, I feel that I could benefit from some of your thoughts on dealing with a crisis after it has passed.

— A reader in Louisiana

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Tyler Hicks/The New York Times

Mark Colwart showers in the rain outside his home in Chauvin, La. on one day after Hurricane Gustav lashed the Gulf Coast. Colwart returned home on Tuesday to find his home flooded, with no power or running water.

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• How did you deal?

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Dear reader: Thanks for your e-mail. We can all benefit from a regular review of this topic.

After the acute phase of the crisis has passed, look to the future and have a plan. Rather than attempting to “get back to normal” in a hurry, a better goal may be to “take one day at a time” and methodically move back into healthy routines that existed before the crisis.

Make the decision to be a survivor. An affirmative attitude can make coping, adjusting and surviving more probable.

The unknown can produce feelings of chaos and fear. If persistent, these feelings can generalize and give rise to the perceptions that negative consequences will result from most of our attempts to cope. People caught in this trap become anxious and insecure when confronted with change. They begin to assume the worst, and a self-fulfilling prophecy is the result.

Reduce feelings of chaos and uncertainty by frequently setting and reviewing healthy priorities. Slow down when possible and avoid panic by maintaining a focus on goals and objectives. Consider delaying major decisions or life changes when possible while you are dealing with the aftermath of a crisis. Try to embrace change as a challenge rather than a threat.

Spend time with family and friends and avoid prolonged isolation. Many, but not all, people benefit from talking about the experience and expressing their feelings about it. It can also be very helpful to listen to others who have experienced the same critical event.

Accept most thoughts and feelings as normal responses to extreme circumstances that are similar to other individuals in the same situation. With time and support, these extreme feelings and emotions will “normalize.”

Embrace spiritual aids, such as faith and prayer. Strive to maintain healthy nutrition, exercise and sleep. Maintain a normal schedule when possible but allow some flexibility for the crisis situation. Use behavioral techniques, such as relaxation, deep breathing and meditation.

Remember that the tincture of time, and, perhaps, professional assistance are going to be necessary to help resolve some grief and loss issues and move toward a healthy future.