'Keep calm': Mental health experts give advice

TAMPA — As Hurricane Milton grew in strength on its path to Southwest Florida, so did anxiety among residents.

While normal, experiencing multiple natural disasters in a row like some Floridans this hurricane season can affect one’s ability to stay calm.

One Crisis Center Plaza CEO Clara Reynolds said curbing anxiety starts with staying informed.

Stay informed, but don’t overdo it: Keep up-to-date with the latest weather updates and emergency instructions but take breaks from the media and engage in a relaxing activity.Practice deep breathing: Try inhaling deeply through your nose, holding for a few seconds and then exhaling slowly through your mouth.Stay connected: Keep in touch with family and friends. Knowing that you are not alone can provide comfort and reassurance.Engage in relaxing activities: Distract yourself with activities that you find relaxing, such as reading, listening to music or playing games.

Creating a safe space can help, too, Reynolds said, when an area is stocked with essential supplies and comfort items like puzzles and books.

Keeping the panic at bay

During the hurricane, anxiety can grow to panic.

When having a panic attack, Reynolds said staying grounded by focusing on one’s surroundings can help re-engage the senses.

“Describe what you see, hear and feel to help bring your mind back to the present moment,” Reynolds said.

Practicing deep breathing exercises, using positive affirmations and repeating calming phrases, such as “I am in control” or “this will pass” can also help.

Seeking support from someone staying with you can calm down an attack, Reynolds said, where just expressing your feelings can help reduce anxiety.

Counting backward from 100, naming objects in a room or focusing on a specific tasks can keep an attack at bay or calm a person down from one, too.

Returning for recovery

Weather experts continue to warn residents of the “catastrophic” effects that Milton will leave, with a path wide enough to cross three counties at the same time.

Damage will be severe, which will take a toll on residents already struggling to rebuild after Hurricane Helene.

Reynolds said acknowledging one’s feelings is important to allow the grieving process of loss to begin.

Compartmentalizing emotions, while providing temporary relief, can lead to unresolved emotional issues and increased stress over time.

At the Crisis Center of Tampa Bay, staff answering the hotline can help suggest some healthier alternatives for those who will struggle coming to terms after Milton.

Taking those emotions one step at a time could mean talking with family or professional about one’s experience, creating a clear plan to rebuild and focusing on small tasks.

“This can help prevent feeling overwhelmed and provide a sense of accomplishment as you make progress,” Reynolds said.

For some, post-traumatic stress disorder is a likely product of surviving a major natural disaster like Hurricane Milton.

PTSD can manifest in residents, evacuees and first responders in the form of flashbacks, nightmares, severe anxiety and uncontrollable thoughts about the event.

The impact of seeing severe damage to house and home can exacerbate symptoms like emotional numbness, irritability and difficulty sleeping, Reynolds said.

While feelings like these can last from two to five weeks, Reynolds said symptoms persisting past six weeks calls for mental health assistance.

Long-term effects people might face after Hurricane Milton can be “extensive and multifaceted,” Reynolds said.

The Crisis Center of Tampa Bay answered more than 1,000 calls during Hurricane Helene, marketing director Kenneth Gibson said.

For Hurricane Milton, Reynolds said the call center will be available 24 hours a day, 7 days a week. The number is (813) 964-1964.

“We will not only provide the most up to date resources available to address your immediate needs, we will also provide emotional support and help you manage your feelings,” Reynolds said.