How to Support Yourself or Someone Else Who’s Been Affected by the LA Fires

Los Angeles, California has been reeling from the devastating impact of multiple wildfires since the morning of January 7th, with many areas still burning more than a week later. As of Tuesday, January 21, the two deadliest fires, Palisades (currently at 23,713 acres) and Eaton (currently at 14,021 acres), are 63% and 89% contained, respectively. According to NBC News, the fires have claimed the lives of 27 people and destroyed over 12,000 structures. While containment efforts are underway, the sheer scale of devastation has left many without shelter and deeply affected the mental health of many LA-area residents.

Santa Monica resident, Vanessa Powell, recalls the terrifying moment she received her evacuation notice. “Everything felt so apocalyptic. Winds were beyond anything I’d ever seen, neighbors were spraying water on their homes with hoses, there was no power, cars were driving in the opposite direction, and people were screaming just trying to leave.” Powell was thankfully able to evacuate safely. But the emotional toll has been overwhelming. “For over a week, my heart has just been racing,” she shares. “I’ve been living in a constant state of panic and have been struggling with my mental health.”

As a fellow LA resident, I too received a timely evacuation notice, though I was safe on the other side of the world in Sydney, Australia at the time of the fires. However, the anxiety Powell describes felt just as real for me, even from afar, as my city—and possibly my home—were burning down one structure at a time. Another shared experience we have is a term called survivor’s guilt. Despite being fortunate enough to be safe, the weight of knowing so many others have lost everything lingers. “I’m so lucky and grateful to return to a safe apartment, but it comes with this underlying guilt,” Powell says. “Thousands of people lost their homes, their jobs, their schools, and it’s devastating beyond comprehension. There’s so much still happening, we can’t even take a deep breath outside because of the toxic air quality—it’s just been really hard,” she adds.

When natural disasters like wildfires occur, the smoke will eventually clear, but the emotional toll will remain. Disasters don’t just leave behind charred landscapes and ruined property, they deeply imprint lasting scars on the mental health of individuals and communities. With guidance from psychologists, here are some ways you can protect your mental health and support others during this challenging time.

What happens when you experience a natural disaster?

“Wildfires and other natural disasters induce terror in ways other life stressors can’t,” shares Kyler Shumway, PsyD, licensed psychologist, and TEDx speaker. “People will experience an acute combination of loss (and anticipated loss) with a paralyzing lack of control over what’s happening,” he adds. And with this experience comes a wide range of emotions individuals face at varying prevalences and levels.

“Feelings such as shock, denial, anger, sadness, anxiety, distress, worry, fear, and even acceptance may all be present during and after a disaster,” explains Brian Licuanan, PhD, board-certified clinical psychologist and author of How to Get Your Resisting Loved One Into Treatment. “Uncertainty, confusion, and feeling a loss of control are also very prominent as these emotions are related to the future.”

How to take care of your own mental health after catastrophes 

Caring for our mental health is something that should never be put on the back burner, and according to Dr. Shumway, wildfires are especially harmful. “The unexpected and unpredictable nature of the disaster growing out of control creates an immediate and often traumatizing stressor,” he says. The loss of life and your home can cause displacement and damage, which can eventually turn into chronic stress (aka stress that can last for several weeks, months, or years).

The long-term effects of natural disasters are a major concern for mental health professionals. People who experience destruction (such as losing a home) are at an increased risk of developing mental health conditions like post-traumatic stress disorder (PTSD). “PTSD can even have a delayed onset and take months or even years to be observed, which is why it’s important for individuals to seek help sooner rather than later,” says Dr. Licuanan.

So what exactly can you do to take care of yourself? Here’s what our experts have to say.

Regulate your nervous system

In moments of uncertainty, your nervous system might also spiral, making it more likely to experience feelings of anxiety or fear. Managing these emotions can feel like an uphill battle, but there are practical strategies that can make a difference. “Focus on regulating your nervous system as fear makes almost everything in the body speed up,” shares Dr. Shumway. You can regulate your nervous system using several techniques, such as:

• Try deep breathing exercises
• Put on a guided meditation video
• Listen to calming music
• Use a weighted blanket
• Take a cold shower

Turn off the news, at least momentarily

Staying updated and informed during a wildfire is essential for your safety. While it’s important to leave your evacuation notifications turned on, it’s important that reading or watching too much news can also become overwhelming. “Set a time limit for how much you’re going to engage in based on your mental and emotional capacity,” shares Dr. Licuanan. If you’re experiencing media overload, consider these strategies:

• Set screen time limits on social media or news apps
• Don’t check your phone while you’re eating
• Avoid listening to the news right before bed

While being informed is essential, remind yourself it’s okay to take a break from it every once in a while.

Slowly learn how to process and manage survivor’s guilt

Emotions relating to a devastating fire are not necessarily only felt by victims on the ground. Others watching from afar or even those who were evacuated but safe and have a home to return to may experience something called survivor’s guilt. “Survivor’s guilt is a very common emotion to go through and doesn’t have to pertain to a loss of life,” explains Dr. Licuanan. Here’s what Dr. Shumway recommends to help manage any guilt you may be experiencing:

• Volunteer for a cause that’s supporting victims of a disaster
• Reach out to your neighbors to ask how you can help them
• Donate a few dollars to a cause you care about
• Speak with a mental health professional to help you process your emotions

Supporting a loved one who’s affected by the wildfires

In times of disaster, it’s important to remember what really matters: community. Showing up and being there for a loved one (or even someone you don’t know) can go a long way. Here’s what you can do offer support to others who may need it.

Don’t be shy to reach out

When someone you care about has been affected by a natural disaster, it can be hard to know what to do or say. But you may do more harm by staying quiet as it can lead to them feeling a lack of support. “Start by asking how they are doing, how you can best support them, and inquire about what they need,” says Dr. Licuanan. “Being present for them emotionally or physically can provide comfort and a sense of security,” he adds.

When offering support, it’s also important to think outside the box—not just about the lost items. “Offer to help watch their kids or pets while they take care of other responsibilities in repairing and rebuilding.” Most importantly, listen to what they really need. “Some people may want an active listener or someone very close by and attentive, while others may need some space and distance,” Dr. Licuanan explains.

Go against the ‘Golden Rule’

The “Golden Rule” teaches us to treat others the way we’d like to be treated. But when you’re supporting a loved one who is going through something traumatic, their needs may not align with what you’d want if the tables were turned. “Treat them the way they want to be treated,” says Dr. Shumway. “Most of us respond with one of two things when it comes to helping—empathy or solutions—and offering the wrong one can have the opposite effect of support.”

Look for the silent signs

During a crisis, friends or family members may not ask for help directly, but their behavior can speak volumes. “Pay attention to sudden changes in mood, behavior, and social engagement,” says Dr. Shumway. “You may notice signs of social withdrawal, increased use of alcohol and other numbing agents, spurts of intense emotions, and more.”

Dr. Licuanan concurs, adding that “not taking care of their basic needs like eating and sleeping” are also telltale signs that someone is struggling. “If someone is speaking in a language reflective of hopelessness and desires of ‘not being around’ anymore, it is especially important to get them support and help as soon as possible.” Not everyone wants to be told to get professional or medical support. But sending a list of mental health professionals (like a therapist or psychiatrist) to your loved ones or gently encouraging them to talk to someone who can offer strategies to cope in difficult times can help them take the steps they need to start feeling better.

The bottom line

If you’re in Los Angeles and the surrounding Southern California areas that have been affected by the wildfires, staying informed with updates is crucial—but so is prioritizing your mental health. Wildfires leave more than physical destruction, often bringing lingering feelings of fear, anxiety, and grief. To manage these emotions, focus on calming techniques like deep breathing, limit news exposure to avoid overwhelm, and have open, supportive conversations with loved ones.

If someone close to you has been affected, listening with empathy and offering specific help—whether that’s a financial contribution or watching their children—can make a meaningful difference. You can also check out Well+Good’s how-to guide on supporting people affected by the wildfires here.

Recovery will take time, but resilience, professional support, and the strength of the community are what’s going to pave the way to healing. Seeing Los Angeles come together in unity over the past few weeks has provided the city with a sense of hope, like a big comforting much-needed hug. Even in the face of devastation, hope endures, and together, we will get stronger and we will rebuild.