Cyclone Alfred is already retraumatising people who’ve lived through other disasters. I’m one of them

Retraumatisation: When Disaster Strikes Again

In 2011, as Cyclone Yasi approached the Queensland coast, I sat in my home in the tropical far north of the state and worried about the future. Would my family be OK? Would our home be destroyed? Would my workplace be damaged and my job uncertain? Would my community be devastated?

Now, as we wait for Cyclone Alfred to make landfall, I am watching on from my new home in Melbourne. I am safe. But last night, I couldn’t sleep. I’m having intrusive thoughts, remembering what it was like when Cyclone Yasi barrelled into us. I feel agitated, distracted, and anxious. The news coverage of the impending cyclone makes my heart race, so I have turned off the television.

As someone who has researched the impact of disasters for more than 20 years, I recognize what I am feeling now is similar to how I felt all those years ago. Again, I am experiencing the normal range of stress reactions common after living through a disaster, even though I am not directly impacted by this one.

This is known as rettraumatisation, where we relive stress reactions experienced as a result of a traumatic event when faced with a new, similar incident.

Retraumatisation: What is it?

Retraumatisation is a common experience for many people who have experienced a traumatic event in the past. It is a normal response to the stress of a new, similar event. When a disaster strikes, we may experience a range of physical, psychological, and social impacts. These reactions can include:

• Intrusive thoughts (for example, I keep remembering my fear of the predicted tidal surge of water rushing up at me in the darkness as Cyclone Yasi made landfall)
• Nightmares and having trouble sleeping
• Hypervigilance (for example, feeling “on edge” all day)
• Sensitivity to triggers (for example, the sound of intense wind and windows creaking can trigger intense feelings because they remind me of the night we lived through Cyclone Yasi passing over the top of us)
• Feeling isolated
• Thinking about, planning, or attempting suicide
• Panic attacks
• Using or abusing substances, such as alcohol and other drugs
• Increase in unhealthy behaviors (for example, being more prone to aggression or violence)

Disaster upon Disaster: The Impact on Mental Health

We are now beginning to understand the effects of being exposed to multiple disasters – bushfires, cyclones, floods, and let’s not forget the COVID pandemic – that erode our resilience. This type of multiple exposure influences our feelings of safety, security, and even our hope for the future, all increasing the risk of poorer mental health.

For people with post-traumatic stress disorder (PTSD), rettraumatisation may cause people to relive their past traumas in intense detail. It can feel like past traumatic events are happening all over again.

What to Do Now and in the Future

However, there are steps we can take to help build our resilience in the face of multiple disasters.

For Now

• Right now, it is useful to understand how we respond to trauma. We may notice a range of physical responses (for example, my heart has been racing), psychological reactions (for example, I am feeling more anxious than usual), and social impacts (for example, I cancelled dinner plans last night as I did not want to leave the house).
• It is also important to stay connected to our usual social supports as they can act as a great buffer to stress reactions.
• So, even though I stayed home last night, I was on a group chat discussing the Real Housewives of Sydney with friends, which helped reduce both the physical and psychological stress reactions I was experiencing.

For Later

In the longer term, it is useful to develop and implement a self-care plan that includes activities to support our emotional, physical, and spiritual health. Self-care means taking the time to do things that help your wellbeing and improve your physical health and mental health. This can help you manage the stress reactions that may emerge as part of rettraumatisation. Even small acts of self-care in your daily life can have a big impact.

Conclusion

Most importantly, we need to understand that the way we are feeling is normal. Be patient with yourself and look for small opportunities to take control of your reactions.

Resources

The website blueknot, from the National Centre of Excellence for Complex Trauma, gives more information about how we respond to trauma. The Black Dog Institute guides you through developing a self-care plan.

If you are a first responder, you can access free treatment and support through a range of providers, including: Phoenix Australia, Australian strong, and the Black Dog Institute.

FAQs

Q: What is rettraumatisation?
A: Retraumatisation is a normal response to the stress of a new, similar event after experiencing a traumatic event in the past.

Q: What are some signs and symptoms of rettraumatisation?
A: Some common signs and symptoms of rettraumatisation include intrusive thoughts, nightmares, hypervigilance, sensitivity to triggers, feeling isolated, and increased anxiety.

Q: How can I manage rettraumatisation?
A: You can manage rettraumatisation by staying connected to your usual social supports, engaging in self-care activities, and seeking professional help if needed.