Coping During a Wildfire: Mental Health Themes and Strategies
- Alysha Punnett
- Aug 14
- 5 min read
Updated: Aug 15
It’s been a week since the Bald Range fire started. As a therapist, I spent the days beforehand wondering what this week would bring in terms of clients and crisis.
I have training, lived experience and years of teaching others what happens in our nervous systems, hearts and minds during and after emergency experiences. My own mind and system react with an urgency to act that historically has ended up being inefficient or even misplaced if I don’t pause and reflect first.
Over the course of my sessions this week, I was struck by certain similar experiences that were showing up amongst my clients, myself, my friends and family and others who’s stories I was reading about on Facebook or in the news. Feeling connected to others is a major protective factor for our mental health during environmental disasters. So, I'm sharing four of these themes in the hopes that you can relate to some or all and feel reassured that you are not alone.
1. Unexpected Resilience
I’ve been struck by the resilience that has come through my door this week. Alongside the shock, grief and overwhelm, there's been remarkable grit, humour, and strength that I've felt honoured to witness. This is the human spirit in action; I'm always a little surprised by it, even though I feel like I should know better! Phrases like “I’m doing better than I thought I would” and stories of remarkable kindness in the face of adversity were common, and show us just how adaptive our nervous system responses are and how flexible our minds can be.
2. Crisis Response and Nervous System Regulation
Regulating a reactive nervous system in daily life is one thing; knowing what to do after a major fight-flight-freeze response is another.
Our big, evolved brains often suppress the body’s natural ways of coming back to a baseline of “calm, cool, collected” like allowing our bodies to shake, run or make noise to discharge the adrenaline of a survival response. This is mostly for social reasons i.e. pressure to behave in “normal” ways even though internally there’s a lot of distress happening. Unfortunately, then all that adrenaline gets stored in the body and can create disruptive symptoms later.
This is particularly tough when the situation is ongoing and we’re waiting for news. There’s no signal to the body yet that the event is over and it’s safe to regulate, so adrenaline keeps getting produced, albeit in smaller amounts than during the initial evacuation.
So, while we wait for news, I think one of the best things we can do is move. Move your body to move the adrenaline and other stress hormones through.
Shake out your limbs, dance to music (bonus points if you do it with others and it gets you smiling or laughing), walk, stretch, jumping jacks – anything that uses and discharges the energy your nervous system has mobilized to keep you safe.
Once you’ve danced to a few songs or gotten your heart rate up for a bit, allow yourself to sit or lie down and just notice where your body is supported by whatever you’re sitting or lying on. See if anything feels different than before you started.
If you’re feeling exhausted, start smaller: put on something soothing and just sway side to side.
3. Nothing Is Personal
Right now, everyone’s nervous system carries some level of activation, which means our connection to the prefrontal cortex is a little less reliable than usual. That can look like heightened emotional reactivity, miscommunication or difficulty focusing. For me, it really shows up as difficulty making decisions, or making decisions that are just plain weird.
Giving family, friends and strangers the benefit of the doubt (a.k.a. knowing whatever is happening is likely not personal) is a good way to minimize interpersonal stress during these times. Additionally, offer yourself the same grace when an unexpected reaction, thought or need shows up.
4. How to Help and Be Helped in an Evacuation
I met with evacuees, hosts and family members of both this week, and nearly everyone was navigating contradictory emotions from suddenly and unexpectedly sharing close quarters.
Gratitude and relief that they had extra space to offer or that there was a place they could land. Overwhelm as alone time becomes difficult to come by. Guilt that frustration or irritation with others is showing up because everyone is already going through so much.
This is all so human to me, yet somehow we end up thinking we’re supposed to have infinite capacity to weather any difficult situation (myself included). Here are a few insights that come from my past experience as well as what came up over this past week in my practice:
If you’re feeling cramped or irritable, know that needing time to yourself, even while others are going through so much, is entirely reasonable. We don’t have infinite capacity (alas), so build in breaks where you can, and offer yourself the same grace and permission you’d offer someone else in the same situation.
Evacuees: You’re allowed to have boundaries, even while relying on others’ generosity. Boundaries don’t equal harsh words or hurting someone’s feelings — telling someone what helps and what doesn’t is just providing some direction on how to best be supportive, which is really all they want.
Hosts: Remember to ask what would help before acting or telling others what they need or should do. If they don’t know, offer a few options including just giving them space or something that involves spending time together but not talking about what is happening – watch a show or film together, drop off a cold drink or a warm tea, read some escapist fiction out loud to them.
If you have questions about any of the above or are looking for mental health support, please reach out: hello@alyshapunnettcounselling.com
If you’re in crisis or need to talk to someone right now, the BC Mental Health Support line is available 24/7 at 310-6789.
Penticton and Area Community Supports
The community has created some excellent opportunities for nervous system regulating activities! All ages are welcome to attend and participate. If you're a parent - run around with your kiddos, do some art with them, give yourself the same care you’re providing for them.
Indoor Carnival @ Penticton Lakeside Resort
Friday, August 14 – Sunday, August 16
10am-4pm
The Comfort Centre @ Princes Margaret Secondary School
120 Green Ave. W
10am-8pm
Penticton Arts Council is there with art supplies and activities for everyone!
Artist-guided activities 12-4pm and self-guided activities 10am-12pm and 4-8pm
The Leir House Cultural Centre
220 Manor Park Ave.
10:30-4:30
Home base of the Penticton Arts Council, art supplies and self-guided activities for everyone in a more relaxed environment than at Maggie
Penticton Public Library: https://pentictonlibrary.ca/
The Naramata Centre
460 Ellis Ave., Naramata
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