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welcome! to anxieties 101!
after looking things over here at anxieties 101,
try out "the layer down under," (part of the emotional feelings network of sites) & read a special "i
just gotta say it" column concerning porn addiction by clicking here! Be sure to scroll down towards the bottom of the right hand column to find it!
 
Making the site work best for you!
You'll
notice that there are many underlined link words in each article below. The reason for this is that you've reached
not only, "anxieties 101," but the emotional feelings network
of sites. There are many sites included within the network that will be visited by clicking on these underlined link
words. They're all linked together thru the underlined link words to offer the opportunity for a more thorough understanding
of whatever problem you're investigating!
The reason for this opportunity
is very simple & yet you may be unnerved by all those underlined words! I've been in recovery from post traumatic stress disorder, depression & many other dysfunctional ventures & thru it all I've discovered that emotion & feeling
work may be the missing link that many people miss when trying to find solutions to their problems.
Developing a sense of curiosity about why you feel the way you do, is essential in finding the solution you so desperately are searching for. If you
can't find what you came here looking for, visit the homepage for the emotional feelings network of sites by clicking here & read the options on
the homepage for the networks index of sites. Try to be specific when looking for an emotion or feeling & click on the
site you need!
It's very simple & very
interesting to follow your way thru the layers of your buried or stuffed emotions & feelings that have accumulated throughout
the years!
Best of luck & if you're
still stuck, send me an e-mail anytime, by clicking here & I'll be glad to send you an immediate personal response!
Sincerely,
Kathleen
Hurricanes, Tornadoes, Floods, Violent Car Accidents,
Fires & Other Tragic Disaster Situations
Every year, millions
of Americans are affected by both natural & human-caused disasters. Survivors face the danger of death or physical injury
& the loss of their homes possessions & communities. Such stressors place survivors at risk of behavioral & emotional
re-adjustment problems.
The impact of the September
Eleven, 2001 terrorist violence will affect people at all levels of involvement:
-
victims
-
bereaved family members
-
friends & co-workers
-
rescue workers
-
emergency medical & mental health care providers
-
witnesses to the event
-
volunteers
-
members of the media
-
members of the community, State, Nation,
& the World
Unpredicted disasters
as well as terrorist events can lead to anger, frustration, helplessness, fear & a desire for revenge. Studies have shown that acting on this anger & need for revenge can increase feelings of anger, guilt & distress, rather than decreasing them.
The mechanisms
of natural recovery from traumatic events are strong. Many trauma experts (Staab, Foa, Friedman) agree that the psychological outcome of our community
as a whole will be resilience, not psychopathology.
For most, fear, anxiety, re-experiencing, urges to avoid & hyperarousal symptoms, if present, will gradually decrease over time on their own.
Negative Coping Methods help to perpetuate problems.
They
may reduce distress immediately, but short-circuit more permanent change. Actions that may be immediately effective
but cause later problems can be addictive, like smoking or drug use. These habits can become difficult to change.
Negative coping methods can include:
- Isolation
- Use of drugs or alcohol
- "Workaholism
- Violent behavior
- Angry intimidation of others
- Emotional eating
- Different
types of self-destructive behavior (e.g., attempting suicide).
Before learning more effective
& healthy coping, most people w/ PTSD may try to cope w/their distress & other reactions in ways that lead to more
problems.
Remember.... each move you make is a
"choice" to either be positive or negative in your thinking. The overwhelming nature of trauma wants to take us under to make
us believe that there are only negative choices because of the negative circumstances that are totally surrounding you.
As your mind begins to wander.... take a few
minutes to do some deep breathing & realign your thinking as a "choice" to be positive. There are positive results although
they are often forgotten w/the overwhelming disaster or trauma that has taken place.
Do what you can to help others.... this
leaves less time to dwell on the negative & adds a "positive" feeling inside you.
There
are many ways to restore lifestyle balance, and keeping track of and making progress with as many of the following changes
is a good way to regain balance after having been exposed to or witnessed cumulative traumatic experiences:
Physical Self-Care
Eat regularly (e.g. breakfast, lunch, dinner)
Eat healthily
Exercise
Get
regular medical care for prevention
Get regular medical care when needed
Take time off when sick
Get
massages
Dance, swim, walk, run, play sports, sing, or do some other physical activity that is fun
Take time
to be sexual--with yourself, with a partner
Get enough sleep
Wear clothes you like
Take vacations
Take
day trips or mini-vacations
Make time away from telephones
Emotional Self-Care
Spend time with others whose company you enjoy
Stay in contact with important
people in your life
Give yourself affirmations, praise yourself
Find ways to increase your sense of self-esteem
Reread favorite books, re-view favorite movies
Identify comforting activities, objects, people, relationships,
places, and seek them out
Allow yourself to cry
Find things to make you laugh
Express your outrage
in social action, letters, donations, marches, protests
Play with children
What to do if you are affected by a trauma....
There
may be times when self-help strategies are not effective in reducing the effects of exposure to traumatic stress. Research
has shown that some changes associated w/exposure to trauma may involve a change in brain chemistry & function.
The
use of antidepressant or other medication is effective in reducing both PTSD & depressive symptoms in individuals who
are unable to manage their symptoms behaviorally. Some people have also shown partial or full relief from post-traumatic
stress symptoms through certain types of cognitive-behavioral treatment. Seeking assistance from your medical doctor or a
mental health professional who is skilled in trauma is recommended if:
- you are experiencing any symptoms that are causing distress, significant changes in relationships,
or are impairing functioning at work
- you are self-medicating w/alcohol or drugs
- you are unable to find relief w/the strategies listed above
Coping
w/PTSD symptoms & the problems they cause is usually a continuing challenge for survivors of trauma. Recovery from PTSD
is an ongoing daily gradual process. It doesnt happen through sudden insight or "cure." Healing doesnt mean forgetting trauma
experiences or having no emotional pain when remembering them. Some level of continuing reactions to memories is normal &
reflects a normal body & mind. Healing may mean fewer & less intense reactions. But it also means greater ability
to manage trauma-related emotions, & greater confidence in ability to cope.
When a trauma survivor takes direct
action to cope w/problems, he or she often gains a greater sense of personal power & control. Active coping means recognizing
& accepting the impact of traumatic experiences, & then taking concrete action to improve things.
What can disaster survivors do to reduce the risk of
negative psychological consequences & to best recover from disaster stress?
Scientific studies are just beginning to be conducted to answer this question. Observations by disaster mental health
specialists who assist survivors in the wake of disaster suggest that the following steps help to reduce stress symptoms &
to promote post-disaster readjustment:
Protect:
find a safe haven that provides shelter, food & liquids, sanitation, privacy, & chances to sit quietly, relax, &
sleep at least briefly
Direct: begin setting
& working on immediate personal & family priorities to enable you & your significant others to preserve or regain
a sense of hope, purpose, & self-esteem
Connect:
maintain or re-establish communication w/family, peers, & counselors in order to talk about your experiences; take any
chance to "tell your story" & to be a listener to others as they tell theirs, so that you & they can release the stress
a little bit at a time in disaster's wake
Select:
identify key resources such as FEMA, the Red Cross, the Salvation Army, or the local and state health departments for clean-up,
health, housing, & basic emergency assistance
Taking every day one-at-a-time is essential in disaster's wake.
Each day is a new opportunity to FILL-UP:
Focus Inwardly on what's most important to you & your family
today
Look & Listen
to learn what you & your signficant others are experiencing, so you'll remember what is important & let go of what's
not
Understand Personally
what these experiences mean to you as a part of your life, so that you will feel able to go on w/your life & even grow
personally
Where To Get Help
Here are some ways to find help. When
you call, tell people you speak to that you are trying to find a mental health provider who specializes in helping people
who have been through traumatic events and/or have lost loved ones.
For veterans: VA medical centers & Vet Centers provide
mental health services for veterans that can be paid for by health insurance or provided at low or no cost, according to a
veterans ability to pay. VA medical centers & Vet Centers are listed in the phone book in the blue Government pages. Under
"United States Government Offices" look in the section for "Veterans Affairs, Dept of." In that section, look for VA Medical
Centers & Clinics listed under "Medical Care" & for "Vet Centers Counseling & Guidance" & call the one nearest
to where you live. On the Internet, go to the VA website & look for the VHA Facilities Locator link under "Health Benefits
& Services" or go to the Vet Center website.
For
non-veterans: Some local mental health services are listed in the phone book in the blue Government pages. In the "County
Government Offices" section for the county where you live, look for a "Health Services (Dept. of)" or "Department of Health
Services" section. In that section, look for listings under "Mental Health." In the yellow pages, services & mental health
professionals are listed under "counseling," "psychologists," "social workers," "psychotherapists," social & human services,"
or "mental health." Health insurance may pay for mental health services & some are available at low cost according to
your ability to pay.
For anyone: Call your doctors
office or ask friends if they know of any mental health providers who they recommend. If you work for a large company or organization,
call the Human Resources or Personnel office to find out if they provide mental health services or make referrals. If you
are a member of an Health Maintenance Organization (HMO), call to find out if mental health services are available.
Contact
your local mental health agencies or family physician. The National Center has a fact sheet with information on talking to
your primary care physician about trauma & PTSD.
Repairing Your Flooded Home
Your home & its contents
may look beyond hope, but many of your belongings can be restored. If you do things right, your flooded home can be cleaned
up, dried out, rebuilt, & reoccupied sooner than you think.
Play it safe. The dangers are not over when the water goes down. Your home's foundation may have been weakened,
the electrical system may have shorted out, & floodwaters may have left behind things that could make you sick. When in
doubt, throw it out. Don't risk injury or infection.
Ask
for help. Many people can do a lot of the clean up & some repairs. But if you have technical questions or do not
feel comfortable doing something, get professional help. If there is a federal disaster declaration, a telephone "hotline"
will often be publicized to provide information about public, private, & voluntary agency programs to help you recover
from the flood.
Floodproof. It is very likely
that your home will be flooded again someday. You can save a lot of money by floodproofing as you repair & rebuild.
You should also prepare for the next flood by buying flood insurance & writing a flood response plan.
How to Treat a Heat Emergency
Heat stroke: Heat stroke is a life-threatening situation. Help is needed
fast. Call 9-1-1 or your local emergency number. Move the person to a cooler place. Quickly cool the body. Immerse victim
in a cool bath, or wrap wet sheets around the body & fan it. Watch for signals of breathing problems. Keep the person
lying down & continue to cool the body any way you can. If the victim refuses water, is vomiting, or there are changes
in the level of consciousness, do not give anything to eat or drink.
Heat cramps: Get the person to a cooler place & have him or her rest in a comfortable position. Lightly
stretch the affected muscle & replenish fluids. Give a half glass of cool water every 15 mins. Do not give liquids w/alcohol
or caffeine in them, as they can cause further dehydration, making conditions worse.
Heat exhaustion: Get the person out of the heat & into a cooler place. Remove or loosen tight
clothing & apply cool, wet cloths, such as towels or sheets. If the person is conscious, give cool water to drink. Make
sure the person drinks slowly. Give a half glass of cool water every 15 mins. Let the victim rest in a comfortable position,
& watch carefully for changes in his or her condition.
If you are at risk from extreme heat:
If your home does
not have air conditioning, choose other places you go to get relief from the heat during the warmest part of the day. Schools,
libraries, theaters & other community facilities often provide air-conditioned refuge on the hottest days. Air conditioning
provides the safest escape from extreme heat. During the 1995 Midwest heat wave, most deaths happened to people not in air
conditioned locations.
Plan changes in your daily activities to avoid strenuous work during the warmest part of the
day. Ill effects of heat can quickly overcome the healthiest people, if they perform strenuous work during the warmest parts
of the day. Symptoms of dehydration are not easily recognized & are often confused w/other causes. Dehydration occurs
fast & makes you ill very quickly.
Some family members may be taking medications or have medical conditions that
may cause poor blood circulation or reduced ability to tolerate heat. Discuss these concerns w/a physician. A physician can
advise you about changes to medication or other activities you can do to temporarily relieve the effects of heat.
Plan
to check on family, friends, & neighbors who do not have air conditioning or who spend much of their time alone. Elderly
persons who live alone or w/a working relative might need assistance on hot days. The majority of deaths during the 1995 Midwest
heat wave were persons who were alone.
Plan to wear lightweight, light-colored clothing. Light colors will reflect
away the sun's rays more than dark colors, which absorb the sun's rays.
Get training.
Take an American Red Cross
first aid course to learn how to treat heat emergencies & other emergencies. Everyone should know how to respond, because
the effects of heat can happen very quickly.
Discuss
extreme heat wave w/your family. Everyone should know what to do in the places where they spend time. Some places may not
be air conditioned or safe during a heat wave, so plan alternatives. Discussing extreme heat ahead of time will help reduce
fear & anxiety, and lets everyone know how to respond.
What to Do After a Hurricane
Continue listening to local radio or television stations or
a NOAA Weather Radio for information & instructions. Access may be limited to some parts of the community, or roads may
be blocked.
If you evacuated, return home when local officials tell you it is safe. Local officials on the scene are
your best source of information on accessible areas & passable roads.
Stay alert for extended rainfall & subsequent
flooding, even after the hurricane or tropical storm has weakened. Hurricanes may stall or change direction when they make
landfall, or they may bring a lot of rain upriver, causing additional flood hazards for hours or days after the storm.
Stay
away from flood waters. Drive only if absolutely necessary & avoid flooded roads & washed-out bridges. Continue to
follow all flood safety messages. Flood waters may last for days following a hurricane. If you come upon a flooded road, turn
around & go another way. When you are caught on a flooded road & waters are rising rapidly around you, if you can
safely get out of the car, do so immediately & climb to higher ground. Never try to walk, swim, or drive through such
swift water. Most flood fatalities are caused by people attempting to drive through water or people playing in high water.
If it is moving swiftly, even water 6 inches deep can sweep you off your feet, & 2 feet can carry away most automobiles.
If you come upon a barricade, follow
detour signs or turn around & go another way. Barricades are put up by local officials to protect people from unsafe roads.
Driving around them can be a serious risk.
Stay on firm ground. Moving water only 6 inches deep can sweep you off
your feet. Standing water may be electrically charged from underground or downed power lines.
Help injured or trapped
persons. Give first aid where appropriate. Do not move seriously injured persons unless they are in immediate danger of further
injury. Call for help.
Help a neighbor who may require special assistance--infants, elderly people, & people w/disabilities.
Elderly people & people w/disabilities may require additional assistance. People who care for them or who have large families
may need additional assistance in emergency situations.
Avoid disaster areas. Your presence might hamper rescue &
other emergency operations, & put you at further risk from the residual effects of floods, such as contaminated waters,
crumbled roads, landslides, mudflows, & other hazards.
Avoid loose or dangling power lines; immediately report
them to the power company, police, or fire department. Reporting potential hazards will get the utilities turned off as quickly
as possible, preventing further hazard & injury.
Electrical equipment should be checked & dried before being
returned to service. Call an electrician for advice before using electricity, which may have received water damage.
Stay
out of the building if water remains around the building. Flood waters often undermine foundations, causing buildings to sink,
floors to crack, or walls to collapse.
When entering buildings, use extreme caution. Hurricane-driven flood waters
may have damaged buildings where you least expect it. Carefully watch every step you take.
Wear sturdy shoes. The
most common injury following a disaster is cut feet.
Use battery-powered lanterns or flashlights when examining buildings.
Battery-powered lighting is the safest & easiest, preventing fire hazard for the user, occupants, & building.
Examine
walls, floors, doors, staircases, & windows to make sure that the building is not in danger of collapsing.
Inspect
foundations for cracks or other damage. Cracks & damage to a foundation can render a building uninhabitable.
Look
for fire hazards. There may be broken or leaking gas lines, flooded electrical circuits, or submerged furnaces or electrical
appliances. Flammable or explosive materials may come from upstream. Fire is the most frequent hazard following floods.
Check
for gas leaks. If you smell gas or hear a blowing or hissing noise, open a window and quickly leave the building. Turn off
the gas, using the outside main valve if you can, & call the gas company from a neighbor's home. If you turn off the gas
for any reason, a professional must turn it back on.
Look for electrical system damage. If you see sparks or broken
or frayed wires, or if you smell burning insulation, turn off the electricity at the main fuse box or circuit breaker. If
you have to step in water to get to the fuse box or circuit breaker, call an electrician first for advice. Electrical equipment
should be checked & dried before being returned to service.
Check for sewage & water line damage. If you suspect
sewage lines are damaged, avoid using the toilets & call a plumber. If water pipes are damaged, contact the water company,
& avoid using water from the tap. You can obtain safe water from undamaged water heaters or by melting ice cubes.
Watch
out for animals, especially poisonous snakes, that may have come into buildings w/the floodwaters. Use a stick to poke through
debris. Floodwaters flush many animals & snakes out of their homes.
Watch for loose plaster, drywall, & ceilings
that could fall.
Take pictures of the damage, both of the building & its contents, for insurance claims.
Open
windows and doors to ventilate & dry your home.
Check refrigerated food for spoilage. If power was lost, some
foods may be spoiled.
Avoid drinking or preparing food w/tap water until you are certain it is not contaminated. Hurricane-driven
floodwaters may have contaminated public water supplies or wells. Local officials should advise you on the safety of the drinking
water. Undamaged water heaters or melted ice cubes can provide good sources of fresh drinking water.
Pump out flooded
basements gradually (about one-third of the water per day) to avoid structural damage. If the water is pumped out completely
in a short period of time, pressure from water on the outside could cause basement walls to collapse.
Service damaged
septic tanks, cesspools, pits, and leaching systems as soon as possible. Damaged sewage systems are health hazards.
Use
the telephone only for emergency calls. Telephone lines are frequently overwhelmed in disaster situations. They need to be
clear for emergency calls to get through.
Why Talk About Tornadoes?
Tornadoes
have been reported in every state, & though they generally occur during spring & summer, they can happen any time
of the year. While tornadoes can occur at any time of the day or night, they are most likely to occur between 3:00
& 9:00 p.m.
There
are no areas immune to tornadoes; they have been reported in mountains & valleys, over deserts & swamps, from the
Gulf Coast into Canada, in Hawaii & even Alaska. Regardless of the location or time of year, if conditions are right,
a tornado can happen.
Over
1,000 tornadoes are reported annually nationwide, & as our tornado detection systems improve, more are being reported
each year. However, sometimes tornadoes will develop in areas in which no tornado watch or warning is in effect, so stay alert
for changing weather conditions.
What Are Tornadoes, & What Causes Them?
A
tornado is a violently rotating column of air extending from a thunderstorm to the ground. The most violent tornadoes
have rotating winds of 250 miles per hour or more. They are capable of causing extreme destruction, including
uprooting trees & well-made structures, & turning normally harmless objects into deadly missiles.
Most tornadoes are just a few dozen yards wide & only briefly touch down, but highly destructive violent tornadoes
may carve out paths over a mile wide & more than 50 miles long. Although violent tornadoes comprise
only 2 % of all tornadoes, they are responsible for nearly 70 % of tornado-related fatalities.
Tornadoes
develop from severe thunderstorms in warm, moist, unstable air along & ahead of cold fronts. Such thunderstorms also may
generate large hail & damaging winds. When intense springtime storm systems produce large, persistent areas that support
tornado development, major outbreaks can occur. During the late spring, tornado thunderstorms can develop in the southern
High Plains along a "dry line," the interface between warm, moist air to the east and hot, dry air to the west.
From
the front range of the Rocky Mountains southward into the Texas Panhandle, slope flow of unstable air can cause tornado thunderstorms
to develop. While generally smaller & not as frequent, tornadoes occurring west of the Rocky Mountains of the United States
also cause damage & threaten lives annually.
Land
falling tropical storms & hurricanes also generate tornadoes. Such tornadoes are most common to the right & ahead
of the storm path or the storm center as it comes ashore.
In 1967, Hurricane Beulah produced 148 tornadoes
as it made landfall in south Texas. While tornadoes can be highly destructive & are potentially deadly, timely
precautions can save lives & reduce property damage. During active weather, stay alert of the forecast by listening to
radio or television or by using a NOAA Weather Radio. Contact your local National Weather Service (NWS) office, emergency
management agency, or American Red Cross chapter for more information about your risk from tornadoes.
Awareness Information
A National Weather Service WATCH
is a message indicating that conditions favor the occurrence of a certain type of hazardous weather. For example, a severe
thunderstorm watch means that a severe thunderstorm is expected in the next 6 hours or so within an area approximately 120
to 150 miles wide & 300 to 400 miles long (36,000 to 60,000 square miles). The NWS Storm Prediction Center issues such
watches. Local NWS forecast offices issue other watches (flash flood, winter weather, etc.) 12 to 36 hours in advance of a
possible hazardous-weather or flooding event.
Each local forecast office usually covers a state or a portion of a
state. An NWS WARNING indicates that a hazardous event is occurring or is imminent in about 30 mins. to an hour. Local NWS
forecast offices issue warnings on a county-by-county basis.
Tornadoes may appear nearly transparent until dust &
debris are picked up. Stay alert for high winds even if you do not "see" a tornado.
Tornadoes often occur when it is
not raining. In fact, in the Great Plains & other semiarid regions, that scenario is the rule rather than the exception.
Tornadoes
are associated with a powerful updraft, so rain does not fall in or next to a tornado. Very large hail, however, does fall
in the immediate area of the tornado.
In humid environments, rain often tends to wrap around the tornado, being pulled
from the main precipitation area around the outside of the rotating updraft. The rain could make it difficult to see the tornado.
Waterspouts
are weak tornadoes that form over warm water & are most common along the Gulf Coast & southeastern states. In the
western US, waterspouts occur with cold late fall or late winter storms, during a time when you least expect tornado development.
Waterspouts, which are tornadoes over a body of water, occasionally move inland becoming tornadoes & cause damage &
injuries. Damage happens when wind gets inside a home through a broken window, door, or damaged roof.
Keep windows
closed. Houses do not explode due to air pressure differences. Stay away from windows during severe storms. Flying debris
could shatter the glass and cause injury. It used to be advised to go to the southwest corner for safety; however, the southwest
corner of a house is no safer than any other corner.
Historical information has shown that any corner on the lowest
level away from windows is as safe as any other corner. If tornado winds enter the room, debris has a tendency to collect
in corners. When selecting a tornado "safe place," look for a place on the lowest level & away from windows, preferably
in a small room (closet or bathroom) in the center of the house.
Closer walls will help provide more support to the
roof, & each wall between you and the outside will provide further protection.
Folklore passed down through the
generations used to advise opening windows in case of a tornado because air pressure differences would cause a house to explode.
This information is not true. Air pressure differences in a tornado are not strong enough to cause a house to explode; houses
are damaged by the violent winds associated w/a tornado & from the debris blown at high velocities by tornado winds.
Folklore
also used to advise that if you are driving & a tornado is suspected or sighted, you should turn & drive at right
angles to the storm.
This advice is not recommended because tornadoes do not necessarily travel in straight lines;
you cannot always tell the direction the storm is coming from; the road you turn onto may curve & head into the storm,
rather than away from it; & there may be more than one tornado associated w/a strong storm system, but you may not see
it because visibility is diminished by heavy rain & wind-blown debris.
The safest thing to do is go to a nearby
sturdy building & go inside to an area on the lowest level, w/out windows. If a sturdy building is not available, then
get out of the vehicle & lay down in a low spot on the ground not subject to flooding, protecting the head & neck.
Plan for a Tornado
Develop
a Family Disaster Plan. Please see the "Family Disaster Plan" section for general family planning information. Tornado-specific
planning should include the following:
Learn about your tornado risk. While severe tornadoes are
more frequent in the Plains States, tornadoes have happened in every state. Contact your local emergency management office,
local National Weather Service office, or American Red Cross chapter for more information on tornadoes.
Pick
a safe place in your home where family members could gather during a tornado. The safest place to be is underground,
or as low to the ground as possible, and away from all windows. If you have a basement, make it your safe place. If you do
not have a basement, consider an interior hallway or room on the lowest floor. Putting as many walls as you can between you
and the outside will provide additional protection. Less than 2 percent of all tornadoes are powerful enough to completely
destroy a sturdy building. Make sure there are no windows or glass doors in your safe place and keep this place uncluttered.
Consider having your tornado safe place reinforced. Additional reinforcement will add more protection
from the damaging effects of tornado winds. Get more information from FEMA about building a tornado safe room.
If
you are in a high-rise building, pick a place in a hallway in the center of the building. You may not have enough
time to go to the lowest floor. Center hallways are often structurally the most reinforced part of a building.
If
you live in a mobile home, choose a safe place in a nearby sturdy building. A sturdy building provides greater protection.
If your mobile home park has a designated shelter, make it your safe place. Mobile homes are much more vulnerable to strong
winds than site-built structures. Prior to 1994, most manufactured homes were not designed to withstand even moderate winds.
Discuss how you would be warned of an approaching tornado. Different communities have different ways
of providing warnings. Many communities have sirens intended for outdoor warning purposes. Use a NOAA Weather Radio w/a tone-alert
feature to keep you aware of watches & warnings while you are indoors. Learn about your community's warning system. Make
sure all family members know the name of the county or parish where you live or are traveling, because tornado watches &
warnings are issued for a county or parish by name.
Learn about your community's warning system.
Different communities have different ways of providing warnings. Many communities have sirens intended for outdoor warning
purposes. Use a NOAA Weather Radio with a tone-alert feature to keep you aware of watches & warnings while you are indoors.
Conduct periodic tornado drills, so everyone remembers what to do when a tornado is approaching.
Practice having everyone in the family go to your designated area in response to a tornado threat. Practicing your plan makes
the appropriate response more of a reaction, requiring less thinking time during an actual emergency situation.
Check
w/your work & your children's schools & day care centers to learn tornado emergency plans. Every building
has different safe places. It is important to know where they are & how to get there in an emergency.
Discuss
tornadoes w/your family. Everyone should know what to do in case all family members are not together. Discussing
disaster ahead of time helps reduce fear & lets everyone know how to respond during a tornado.
Written by Ellen Scarborough, Special to RedCross.org
Jackson,
Tennessee, May 19, 2003 Students from Crockett Middle School in Jackson, Tn. didn't know when they began collecting money
for the Jackson Humane Society that their contribution would earn them the privilege of meeting a celebrity. Nor that their
money would help support an important function of the relief effort following Jackson's recent tornado.
Severe Thunderstorm
Before Lightning Strikes...
- Keep an eye on the sky. Look for darkening skies, flashes
of light, or increasing wind. Listen for the sound of thunder.
- If you can hear thunder, you are close enough to the storm
to be struck by lightning. Go to safe shelter immediately.
- Listen to NOAA Weather Radio, commercial radio, or television for the latest
weather forecasts.
When a Storm Approaches...
- Find shelter in a building or car. Keep car windows closed
and avoid convertibles.
- Telephone lines and metal pipes can conduct electricity.
Unplug appliances. Avoid using the telephone or any electrical appliances. (Leaving electric lights on, however, does not
increase the chances of your home being struck by lightning.)
- Avoid taking a bath or shower, or running water for any other
purpose.
- Turn off the air conditioner. Power surges from lightning
can overload the compressor, resulting in a costly repair job!
- Draw blinds and shades over windows. If windows break due
to objects blown by the wind, the shades will prevent glass from shattering into your home.
If Caught Outside...
- If you are in the woods, take shelter under the shorter trees.
- If you are boating or swimming, get to land and find shelter
immediately!
Protecting Yourself Outside...
- Go to a low-lying, open place away from trees, poles, or
metal objects. Make sure the place you pick is not subject to flooding.
- Be a very small target! Squat low to the ground. Place your
hands on your knees with your head between them. Make yourself the smallest target possible.
- Do not lie flat on the ground--this will make you a larger
target!
After the Storm Passes...
- Stay away from storm-damaged areas.
- Listen to the radio for information and instructions.
If Someone is Struck by Lightning...
- People struck by lightning carry no electrical charge and
can be handled safely.
- Call for help. Get someone to dial 9-1-1 or your local Emergency
Medical Services (EMS) number.
- The injured person has received an electrical shock and may
be burned, both where they were struck and where the electricity left their body. Check for burns in both places. Being struck
by lightning can also cause nervous system damage, broken bones, and loss of hearing or eyesight.
- Give first aid. If breathing has stopped, begin rescue breathing.
If the heart has stopped beating, a trained person should give CPR. If the person has a pulse and is breathing, look and care
for other possible injuries. Learn first aid and CPR by taking a Red Cross first aid and CPR course. call your local Red Cross chapter for class schedules and fees.
Written by Susan Kessler, Special to RedCross.org
Kansas City, Kansas, June 3, 2003 When Helen DeSpain took an American Red Cross CPR class as part of her training
to be a nanny, she never dreamed that one day she would use those skills to save her own child.
Written by Mason Booth, Staff Writer, RedCross.org
May
23, 2003 After one of the harshest winters in years, New York resident Adam Rodriquez has long awaited this Memorial Day Weekend,
which marks the unofficial start of summer and the opening of pools nationwide. However, fun in the sun for Rodriquez includes
five nephews and one niece, ranging in age from 2 - 24, and he realized that before he can relax poolside or at the ocean,
he should first take a few preparedness steps to ensure their summer is a safe one.
Disasters Unpredicted
October 3rd
It was not a catastrophe, but everything is relative.
On the Gulf Coast of Texas and Louisiana today, life is certainly miserable. The damage from Hurricane Lili is bad and could
have been much, much worse. But contrary to the predictions on Wednesday, the storm got significantly, progressively weaker
today as it got closer to and then came ashore. Years of covering this sort of thing has taught us that no matter how many
advances there are in weather forecasting, it is still an art. Which is why we found ourselves asking this morning how a storm
loses 40 miles an hour of wind power in four hours. We'll try to answer that tonight.
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The Psychological Impact of Disasters
What psychological problems
result from disaster experiences? Most child & adult survivors experience normal stress reactions for several days, such as:
- Emotional reactions: temporary feelings (i.e., for several days to a couple of weeks) of shock, fear, grief, anger, resentment, guilt, shame, helplessness, hopelessness, emotional numbness (difficulty feeling love & intimacy or in taking interest & pleasure on day-to-day activities )
- Cognitive reactions: confusion, disorientation, indecisiveness, worry, shortened attention span, difficulty concentrating, memory loss, unwanted memories,
self-blame
- Physical reactions: tension, fatigue, edginess,
difficulty sleeping, bodily aches or pain, being startled easily, racing heartbeat, nausea, change in appetite, change in
sex drive
- Interpersonal reactions in relationships
at school, work, in friendships, in marriage, or as a parent, such as: distrust, irritability, conflict, withdrawal, isolation, feeling rejected or abandoned, being distant, judgmental or over controlling.
- Most disaster survivors only experience mild normal stress reactions & disaster experiences may even promote personal growth & strengthen relationships.
As many as 1 in 3 disaster survivors experience some or all of the following severe stress symptoms, which may lead to lasting post-traumatic stress disorder (PTSD), anxiety disorders or depression:
Terrorist Activities
Several
studies have pointed out that following a terrorist event such as the Oklahoma City bombing, many of those in closest proximity
to the disaster do not believe that they need help, & will not seek out services, despite reporting significant emotional
distress (Meyer, 1991; Sprang, 2000).
Sprang,
in his study, lists several potential reasons for this happening:
- A feeling that one is "better off" than those more affected, & therefore should not be so upset.
- Pride, or a feeling that distress indicates weakness of some sort.
- Some individuals may not define services they receive as mental health intervention, especially if unsolicited
(lectures, sermons, discussions, community rituals).
Indeed,
the goal of many disaster mental health workers is to have interventions be a seamless, integrated part of an overall disaster
effort, so many may not see these interventions as "mental health" interventions.
Many individuals are more apt to
seek informal support from family & friends, which may not be sufficient to prevent long-term distress in some.
This
lack of help-seeking is critical to address, given that of individuals studied who were directly exposed to the Oklahoma City
bomb blast, a large portion continued to have active post-disaster psychiatric symptoms 6 months later (PTSD being the most
common disorder & major depression the second most common disorder (North et al., 1999)).
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Coping Strategies
There are a number of common strategies
that victims can utilize when coping with extraordinary stress in their lives. These strategies, while effective at manageable
levels of stress, can become unproductive or detrimental when stress reaches overwhelming or traumatic levels.
It
is important to remember that individuals have their own way & pace of processing traumatic events, & that each individual
mush listen to & honor their own pace & way. A general guideline is to monitor your reactions, & to increase those
coping strategies that work for you in other stressful circumstances.
Research on individuals with positive responses
after a traumatic event indicates that their preferred coping mechanisms are to:
- Focus on brief time intervals when in a problem-solving mode (e.g., thinking only about what to do next) or focus
on extended time intervals to obtain a less devastating picture of the trauma (e.g., as one tragic event in a full & meaingful
life)
- Maintain a view of the self as competent & of others as willing & able to provide support
- Focus on the current implications
of the trauma & avoid regretting past decisions & actions (Horowitz, 1986)
The process of "converting" traumas into "growth experiences" has
the following characteristics:
- It is usually done by the individual alone, but confidants can also suggest new interpretations
- It usually occurs between 2 weeks & 4 months following the stressor
- It can enhance coping w/subsequent stressors
- It usually depends more on individual's psychological resources than on the characteristics of the stressor event
- It is intuitive, rapid, &
sudden, rather than an extended logical thinking process ("sudden insight," "flash," "revelation.") (Finkel and Jacobsen, 1977)
Psychological Self-Care
- Make time for self-reflection
- Have your own personal psychotherapy
- Write in a journal
- Read literature that is unrelated to work
- Do something at which you are not expert or in charge
- Decrease stress in your life
- Notice your inner experiences: listen to your thoughts, judgements, beliefs, attitudes, & feelings
- Let others know different aspects of you
- Engage your intelligence in a new area, e.g., go to an art museum, history exhibit,sports event, auction, theater
performance
- Practice receiving from others
- Be curious
- Say no to extra responsibilities sometimes
Spiritual Self-Care
- Make time for reflection
- Spend time w/nature
- Find a spiritual connection or community
- Be open to inspiration
- Cherish your optimism & hope
- Be aware of nonmaterial aspects of life
- Try at times not to be in charge or the expert
- Be open to not knowing
- Identify what is meaningful to you & notice its place in your life
- Meditate
- Pray
- Sing
- Spend time w/children
- Have experiences of awe
- Contribute to causes in which you believe
- Read inspirational literature (talks, music, etc.)
Surrounded
by Overwhelming Loss
What
factors increase the risk of lasting readjustment problems?
Survivors are at greatest risk for severe stress symptoms
and lasting readjustment problems if any of the following are either directly experienced or witnessed during or after the
disaster:
Loss of loved ones or friends
Life threatening danger or physical harm (especially to children)
Exposure
to gruesome death, bodily injury, or bodies
Extreme environmental or human violence or destruction
Loss of home,
valued possessions, neighborhood, or community
Loss of communication with/support from close relationships
Intense
emotional demands (such as faced by rescue personnel or caregivers)
Extreme fatigue, weather exposure, hunger, or sleep
deprivation
Extended exposure to danger, loss, emotional/physical strain
Exposure to toxic contamination (such
as gas or fumes, chemicals, radioactivity)
Studies
also show that some individuals have a higher than typical risk for severe stress symptoms and lasting PTSD, including those
with a history of:
Exposure to other traumas (such as severe accidents, abuse, assault, combat, rescue work)
Chronic
medical illness or psychological disorders
Chronic poverty, homelessness, unemployment, or discrimination Recent or
subsequent major life stressors or emotional strain (such as single parenting)
Disaster stress may revive memories
of prior trauma, as well as possibly intensifying pre-existing social, economic, spiritual, psychological, or medical problems.
Positive
Coping Actions are those which help to reduce anxiety, lessen other distressing reactions, and improve the situation in a
way that does not harm the survivor further and which improves things not only today, but tomorrow and later. Positive
coping methods can include:
Using natural supports and talking with those one is comfortable with
- friends, family, co-workers - at your own pace, is strongly recommended. Following one's own natural inclination with regard
to how much and to whom you talk is usually best for the majority of people.
Learning about trauma and PTSD. It is
useful for trauma survivors to learn more about trauma and PTSD and how it may affect them. For those with PTSD, by learning
just how common PTSD is, and finding that their problems are shared by hundreds of thousands of survivors of trauma, they
can better recognize that theyre not alone, not weak, and not "crazy."
Talking to other trauma survivors for support.
When survivors are able to talk about their problems with others, something helpful often results. Seeking out support from
other trauma survivors, the survivor of trauma may feel less alone, feel supported or understood, or receive concrete help
with a problem situation. One of the best places to find support is in a specially-designed "support group." Being in a group
with other survivors of trauma with PTSD may help a trauma survivor reduce sense of isolation, rebuild trust in others, and
provide an important opportunity to contribute to the recovery of other survivors of trauma.
Talking
to a doctor about trauma and PTSD. Part of taking care of oneself means mobilizing the helping resources around one. A doctor
can take care of physical health better if he or she knows about PTSD symptoms, and doctors can often refer trauma survivors
for more specialized and expert help.
Practicing relaxation methods. These can include muscular relaxation exercises,
breathing exercises, meditation, swimming, stretching, yoga, prayer, listening to quiet music, spending time in nature, and
so on. While relaxation techniques can be helpful, they can sometimes increase distress by focusing attention on disturbing
physical sensations or reducing contact with the external environment. Be aware that while physical sensations may become
more apparent when a person is relaxed, continuing with relaxation in a way that is tolerable (i.e., interspersed with music,
walking, or other activities) is, in the long run, helpful in reducing negative reactions to internal thoughts, feelings,
or perceptions.
Increasing positive distracting activities. Positive recreational or work activities help distract
a person from his or her memories and reactions. Artistic endeavors have also been a way for many trauma survivors to express
inner feelings in a positive, creative way. This can be helpful as a means of improving mood, limiting the harm caused by
PTSD, and rebuilding a life. It is important to emphasize that distraction alone is unlikely to facilitate recovery; active
direct coping with traumatic events and their impact is also important. Calling a counselor for help. Sometimes
PTSD symptoms worsen and ordinary efforts at coping don't seem to work too well. The survivor of trauma may feel fearful or
depressed. At these times, it is important to reach out and telephone a counselor, who can help the survivor of trauma turn
things around.
Taking prescribed medications to tackle PTSD. One tool that many survivors of trauma with PTSD have
found helpful is medication treatment in partnership with their doctor. By taking medications, some survivors of trauma are
able to improve their sleep, anxiety, irritability and anger, or urges to drink or use.
Starting an exercise program.
Its important to see a doctor before starting to exercise, but after getting the OK, exercise in moderation has a number of
possible benefits for those with PTSD. Walking, jogging, swimming, weight lifting, and other forms of exercise may reduce
physical tension. They may help distract the person from painful memories or worries, and thus give them a break from difficult
emotions. Perhaps most important, they can improve self-esteem and create feelings of personal control.
Starting to
volunteer in the community. Its important to feel like youve got something to offer to others, that youre making a contribution.
When youre not working, it can be hard to get this feeling. One way that many survivors of trauma have reconnected with their
communities and regained a feeling of contribution is to volunteer to help with youth programs, medical services, literacy
programs, community sporting activities, and so on.
Assemble a Disaster Supplies Kit
Extreme heat-specific
supplies should include the following:
- Additional
water
- Disaster
Supplies Kit basics
Protect Your Property
Install window air conditioners
snugly. Insulate spaces around air conditioners for a tighter fit. An air conditioner w/a tight fit around the windows or
wall openings will make less noise & allow less hot air in from the outside.
Make sure your home is properly insulated.
This will help you to conserve electricity & reduce your home's power demands for air conditioning. Weather-strip doors
& windowsills to keep cool air inside, allowing the inside temperature to stay cooler longer.
During a drought,
conserve water by placing a brick, or another large solid object, in your toilet tank to reduce the amount of water used in
flushing.
Consider keeping storm windows installed throughout the year. Storm windows can keep the heat out of a house
in the summer the same way they keep the cold out in the winter.
Check air-conditioning ducts for proper insulation.
Insulation around ducts prevents cool air from leaking & keeps it directed through the vents.
Protect windows.
Hang shades, draperies, awnings, or louvers on windows that receive morning or afternoon sun. Outdoor awnings or louvers can
reduce the heat entering the house by as much as 80 %.
Use attic fans. If you have a fan installed to vent warm air
out of your attic, use the fan to help keep your home cool.
Media & Community Education Ideas
Publish a special newspaper section w/emergency information on
extreme heat. Localize the information by including the phone numbers of local emergency services offices, the American Red
Cross chapter, & local hospitals.
Interview local physicians about the dangers of sunburn, heat exhaustion, heat
stroke, & other possible conditions caused by excessive heat.
During a drought, run a series of programs suggesting
ways that individuals can conserve water & energy in their homes & their workplaces.
Interview local officials
& representatives of the U.S. Department of Agriculture about special steps farmers can take to establish alternative
water supplies for their crops & ways to protect livestock & poultry from the effects of extreme heat.
Sponsor
a "Helping Your Neighbors" program through your local school system to encourage children to think of those persons who require
special assistance during severe weather conditions, such as elderly people, infants, or people w/disabilities.
Arrange
for air-conditioned shelters to be opened when necessary for community members who do not have air conditioning at home.
Arrange
for special programs to provide air conditioners to vulnerable people in their homes.
House Fire
Prevention
Make Your Home Fire Safe
- Smoke alarms save lives. Install a smoke alarm outside each
sleeping area and on each additional level of your home.
- If people sleep with doors closed, install smoke alarms inside
sleeping areas, too.
- Use the test button to check each smoke alarm once a month.
When necessary, replace batteries immediately. Replace all batteries at least once a year.
- Vacuum away cobwebs and dust from your smoke alarms monthly.
- Smoke alarms become less sensitive over time. Replace your
smoke alarms every ten years.
- Consider having one or more working fire extinguishers in
your home. Get training from the fire department in how to use them.
- Consider installing an automatic fire sprinkler system in
your home.
Plan Your Escape Routes
- Determine at least two ways to escape from every room of
your home.
- Consider escape ladders for sleeping areas on the second
or third floor. Learn how to use them and store them near the window.
- Select a location outside your home where everyone would
meet after escaping.
- Practice your escape plan at least twice a year.
Escape Safely
- Once you are out, stay out! Call the fire department from
a neighbor'
- s home.
- If you see smoke or fire in your first escape route, use
your second way out. If you must exit through smoke, crawl low under the smoke to your exit.
- If you are escaping through a closed door, feel the door
before opening it. If it is warm, use your second way out.
- If smoke, heat, or flames block your exit routes, stay in
the room with the door closed. Signal for help using a bright-colored cloth at the window. If there is a telephone in the
room, call the fire department and tell them where you are.
Personal Watercraft (Jet Skis)
- Learn to swim. The best thing anyone can do to stay safe
in and around the water is to learn to swim. This includes anyone participating in any water sport or boating activity. The
American Red Cross has swimming courses for people of any age and swimming ability. To enroll in a swim course, contact your
local Red Cross chapter.
- Know your local laws and regulations. Some states have special
laws governing the use of personal water craft (PWC) which address operations, registration and licensing requirements, education,
required safety equipment and minimum ages.
- Operate your PWC with courtesy and common sense. Follow the
traffic pattern of the waterway. Obey no-wake and speed zones.
- Use extreme caution around swimmers and surfers. Run your
PWC at a slow speed until the craft is away from shore, swimming areas, and docks. Avoid passing close to other boats and
jumping wakes. This behavior is dangerous and often illegal.
- Coast Guard-approved life jackets should be worn by the operator
of the PWC as well as any riders.
- Ride with a buddy. PWCs should always travel in groups of
two or three. You never know when an emergency might occur.
- Alcohol and operating a PWC doesnt mix. Alcohol impairs your
judgment, balance, and coordination. For the same reasons it is dangerous to operate an automobile, people should not operate
a boat or PWC while drinking alcohol.
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