Cyclone Alfred and Your Mental Wellbeing: Finding Calm in the Chaos

Right now, Queensland and Northern NSW are bracing for Cyclone Alfred. The storm is moving slowly (which isn't necessarily a good thing!), I’m already seeing changes, grey skies, howling winds, and an underlying sense of uncertainty from my office window. Just two days ago, when my friend Tina first checked in to see if I was okay, the sky was a clear and beautiful blue.

It’s fascinating to see how people react differently in times like this. Some are panic-buying, while others carry on as if it’s just another day. But when schools cancel activities making working from home a bit challenging, businesses that never close shut their doors, and emergency alerts start coming in, reality begins to set in.

Having lived through a tornado a couple of years ago, losing power for four days … there are definitely things I wish I had done differently.

Like many, we’ve been preparing, securing our home so our kid's toys don’t become weapons of destruction, gathering supplies like perishable goods, and talking to the kids about what to do in an emergency. But one thing we often overlook?

Preparing ourselves mentally.

The Psychological Toll of Uncertainty

When disaster looms, constant news updates and social media alerts can leave us feeling anxious, helpless, or even overwhelmed. I picked up a battery-operated radio clock so I could just listen to the local ABC for need-to-know information rather than scrolling endlessly through updates. If you're already juggling work, kids, and everyday stress, this added pressure can push you to the brink.

Being psychologically prepared can make a huge difference. 

It helps us feel more in control, make better decisions, and ultimately cope better with the emotional impact of unpredictable situations. Given that our family isn’t exactly ‘outdoorsy,’ it’s also an opportunity to learn some basic survival skills, a great homeschooling project while we bunker down at home.

The Australian Psychological Society (APS) offers a simple framework to help manage stress during a crisis: AIM – Anticipate, Identify, Manage.

AIM: A Simple Guide to Staying Grounded

Step 1: ANTICIPATE the Stress

• Acknowledge that this situation is challenging and expect stress responses.

• Think about how you typically react to stress, do you freeze up, get irritable, or feel overwhelmed? Recognising these patterns can help you manage them better when they arise.

  
  

Step 2: IDENTIFY Your Reactions

• Pay attention to physical signs of anxiety, like a racing heart or shallow breathing.

• Notice any unhelpful thoughts that are making things harder. Are you catastrophising? Feeling powerless? Recognising these thought patterns is the first step in shifting them.

  
  

Step 3: MANAGE Your Response

• Breathe intentionally. Slow, controlled breathing can instantly calm your nervous system. Try inhaling deeply, holding for three seconds, and exhaling slowly. Repeat.

• Talk to yourself like you would a friend. Replace fearful thoughts with affirmations like “I’m doing the best I can” or “I am capable and prepared.” We like talking to our neighbour, he's like a big brother for advice, tips and always making sure we're doing okay.

• Stay hydrated. Dehydration worsens stress, drink water throughout the day, especially first thing in the morning.

  
  

Taking Care of Your Mind & Body During Crisis

🛌 Prioritise Sleep

Disrupted sleep is common during stressful times, but maintaining a routine helps. Stick to regular wake-up and bedtimes, disconnect from news updates at least 30 minutes before bed, and create a calming nighttime ritual.

💪 Move Your Body

Exercise is a powerful stress reliever. Even if you’re stuck indoors, you can do wall squats, push-ups, planks, or stretching exercises. Movement helps regulate emotions and prevent pent-up anxiety.

Who am I kidding, not like I do this so even just doing yoga like the sun salutation is amazing! Below is a sequence I like to follow:

🥗 Eat Well

Stress can make us reach for comfort foods, but nourishing your body with balanced meals will help stabilise your mood and energy levels.

Emotional Recovery After a Crisis

While most people bounce back after stressful events, some experience long-term emotional effects.

It’s important to acknowledge your feelings and seek support if needed. Everyone processes stress differently, and there’s no ‘right’ way to cope.

If you’re feeling overwhelmed, it’s okay to ask for help. Whether it’s talking to a friend, a professional, or simply taking small steps toward selfcare, support is always available.

Join the free Burnout Recovery Mini Course for women who want to restore their energy and avoid burnout without sacrificing their ambition. Sign up here