Author Matthew Heneghan

Wildfires are a devastating force of nature, leaving destruction in their wake. But beyond the physical damage, they take a toll on mental health, especially for those with PTSD, anxiety, or trauma. As Los Angeles faces ongoing fires, I’m reminded of my own evacuation experience during the White Rock Lake fire in British Columbia in 2021. It was a moment that tested me in ways I hadn’t anticipated, but it also taught me valuable lessons about resilience and mental health. This blog post explores how to navigate the mental challenges of evacuation, offering practical insights and strategies to help you cope.

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The Mental Toll of Wildfires and Evacuations

When an evacuation alert buzzes on your phone, it can feel like the ground has been pulled out from under you. For many, it’s stressful. For those living with PTSD or anxiety, it’s a full-blown crisis. The sensory overload—smoke in the air, the sound of sirens—can trigger overwhelming emotions.

During the White Rock Lake fire, I experienced this firsthand. As someone living with PTSD, the evacuation was more than just leaving my home; it was abandoning my safe space, my anchor. The uncertainty—not knowing if our home would survive—added layers of anxiety and grief. Research shows that sudden displacement can lead to heightened anxiety, insomnia, and even long-term trauma, especially for those already living with mental health challenges.

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My Evacuation Story

In 2021, the White Rock Lake fire was rapidly spreading, and evacuation notices were issued in waves. My wife and I packed essentials and left our home. As we drove away, the smell of smoke and the sound of sirens were overwhelming. My PTSD amplified every detail: the uncertainty of where we would go, the guilt of wondering if we’d packed the right things, and the helplessness of not knowing what would happen next.

The waiting was the hardest part. Would we have a home to return to? How long would we be displaced? Yet, through this experience, I learned how to cope with the chaos and find moments of calm amidst the storm. These lessons became the foundation for the strategies I’m sharing with you today.

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Practical Strategies for Managing Mental Health During an Evacuation

Pre-Evacuation Preparation:

1. Create a Go Bag: Pack essentials, but also include items that bring comfort—a favorite book, a journal, or a playlist that calms you.
2. Build a Mental Health Kit: Include mindfulness apps, grounding techniques, or small tools like a stress ball.
3. Plan Your Route: Knowing where you’re going can reduce uncertainty and provide a sense of control.

During Evacuation:

1. Stay Connected: Reach out to loved ones for emotional support. Let them know where you are and how you’re doing.
2. Manage Sensory Triggers: Use noise-canceling headphones, aromatherapy, or grounding techniques to calm your nervous system.
3. Establish Rituals: Small routines, like having tea at the same time every day, can provide a sense of normalcy.

Post-Evacuation:

1. Acknowledge Your Feelings: It’s okay to grieve what you’ve lost, even if it’s just a sense of normalcy.
2. Seek Professional Help: Therapy can provide tools to process the trauma.
3. Practice Gratitude: Focus on what you still have—whether it’s loved ones, community, or safety.

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Common Questions About Coping During an Evacuation

1. How do I calm myself or others during a high-stress evacuation?

Focus on what you can control. Create a small to-do list, like packing one bag or mapping your route.

2. What should I do if I feel completely overwhelmed?

Try grounding techniques like the 5-4-3-2-1 method: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

3. How can I support children or family members during an evacuation?

Talk openly but calmly. Reassure them that it’s okay to be scared but emphasize the steps you’re taking to keep everyone safe.

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Closing Thoughts

Evacuations are tough. They challenge us emotionally, physically, and mentally. But resilience isn’t about being unshaken; it’s about finding a way to move forward, even when the ground feels unsteady. If you’re in LA or any area affected by wildfires, my heart goes out to you. Remember, it’s okay to struggle, to ask for help, and to not have all the answers right now.

If you found this post helpful, share it with someone who might need it. Let’s spread support, not just information. And if you’re looking for more resources or want to connect, you can find me on Instagram @TheAMedicsMindPod. Stay safe, stay strong, and as always, remember: this too shall pass.