An emotional readiness guide

Mentally and emotionally preparing for a natural disaster

Disasters do not just impact our homes and belongings — they can take a toll on our mental wellbeing, too. While most people plan for the practical side of an emergency, preparing mentally and emotionally is just as important. Use this guide for tips on how to be more mentally prepared, which can help you stay calm, think clearly, and recover faster.

The basics

At Suncorp, we are here to protect what matters most — including your wellbeing. These three simple steps can help you feel more mentally and emotionally prepared for severe weather.

Step 1. Anticipate

Anticipate that the situation will be stressful.

  • Disasters are stressful. It is normal to feel anxious, worried or overwhelmed.
  • Think about how you usually respond in high-stress situations.
  • Being aware of your reactions helps you respond more calmly when it matters most.

Step 2. Identify

Identify the types of feelings and thoughts you might experience.

  • Notice your typical signs of stress — such as an upset stomach, negative thoughts, or feeling frozen.
  • Everyone reacts differently to stress. Knowing the signs makes it easier to manage stress in the moment.

Step 3. Manage

Learn skills to manage your feelings and thoughts.

  • Use simple techniques like deep breathing to stay calm.
  • Focus on what you can do right now — not on what might happen.
  • Remind yourself: “The calmer I am, the more effectively I can act.”

Mental health impacts of natural disasters

What to expect

Everyone responds differently, but knowing what to expect can help you feel more prepared. The following experiences are common:

Before a disaster:

  • Worry, anxiety, or feeling overwhelmed
  • Physical symptoms including nausea, headaches, tense muscles, racing heartbeat
  • Flashbacks or other trauma symptoms (especially if you have experienced a disaster before)

During a disaster:

  • Fear, helplessness, or grief
  • Isolation and disconnection
  • Trauma from witnessing loss or destruction

Healthy coping tips

These techniques can help you stay emotionally balanced during high-stress situations:

  • Focus on small, manageable tasks you can control
  • Talk to someone you trust — or write down how you are feeling 
  • Take breaks from media and negativity
  • Do things that make you feel good (listen to music, go for a walk, play with a pet)
  • Practice self-compassion — you are doing your best.

Slow your breathing

Research shows that slow, deep breathing can reduce anxiety in the moment.

  • Find a comfortable place to sit or lie down
  • Inhale slowly through your nose and deep into your lungs for 4 seconds
  • Hold your breath for 2 seconds
  • Exhale slowly through your mouth for 6 seconds
  • Repeat for several minutes or until calm.
Inhale for 4 secs. Hold for 2 secs. Exhale for 6 secs. Repeat

Build a self-care kit

A self-care kit is like a first aid kit for your emotions. It is filled with things to help you feel better in tough times.

Prepare a small box with things that help you stay grounded:

  • List of calming activities
  • Comforting items like tea, warm socks, snacks
  • Journal and pen
  • Favourite book or playlist

Community connection

Resilience grows when we are connected:

  • Know who you can count on — friends, family, neighbours, community groups
  • Help each other prepare, plan, and check in regularly
  • Sign up to updates via your local council website or emergency services in your state

When to seek help

If you are feeling overwhelmed, it is okay to ask for support. Speak with your doctor, psychologist or use any of the helplines:

Lifeline – 13 11 14

Beyond Blue – 1300 22 4636

13 YARN – 13 92 76

Suicide Call Back Service – 1300 659 467

QLife – 1800 184 527

1800 RESPECT – 1800 737 732

MensLine Australia – 1300 78 99 78

Additional support for children:

Kids Helpline – 1800 55 1800

Headspace – 1800 650 890

ReachOut – reachout.com

Extra support

Need support in your language?
Visit: www.tisnational.gov.au or ask for an interpreter.

At Suncorp, we are here to protect what matters most — including the wellbeing of your loved ones and community. For support with disaster recovery and emotional wellbeing, visit: www.suncorp. com.au/insurance/extreme-weather-assistance.

Sometimes your circumstances might mean you need additional support or assistance in dealing with us. This could be due to your physical or mental health, family or financial situation, or cultural background. Please visit: www.suncorp.com.au/insurance/difficult-circumstances.

For more wellbeing tips and resources

www.blackdoginstitute.org.au

www.suncorp.com.au/resilience

Insurance is issued by AAI Limited ABN 48 005 297 807 trading as Suncorp Insurance. You must read the relevant Product Disclosure Statement before making any decisions about insurance. The Target Market Determination is also available on our websites. This advice has been prepared without taking into account your particular objectives, financial situation or needs, so you should consider whether it is appropriate for you before acting on it. The guide set out above about what to do before or after a disaster is intended to be of a general nature only, and we do not accept any legal responsibility for any loss or damage, including loss of business or profits or any other indirect loss, incurred as a result of reliance upon it. Please make your own enquiries.