Natural disasters can disrupt life in unimaginable ways—affecting your personal well-being, community stability, and professional commitments all at once. In times like these, returning to a sense of routine can feel impossible. For those with ADHD, this disruption can be even more overwhelming.
I’ve been living through this firsthand in the wake of Hurricane Helene, which struck Western North Carolina, where I live, work, and play. In the aftermath, our community has experienced exhaustion and resilience as we dig out, reroute lives, and restore basic utilities like power, water, and internet access. Personally, the mental and emotional strain has been real. As I reflect on this period, I’ve had to seriously consider how I can support myself—especially my ADHD—while walking back into work amidst ongoing chaos.
This post will guide you through scaling back and modifying your routines, just as I’ve been doing. Whether you're dealing with personal tragedy, addressing a disheveled community, or trying to work through the overwhelming logistics of post-disaster life, you can rebuild your routines one step at a time.
1. Accept That Scaling Back Is Necessary
The first step to regaining any sense of normalcy is to acknowledge the weight of what you’re experiencing. After Hurricane Hellene, I realized very quickly that I couldn’t go back to my previous routines overnight. Our power was out, roads were blocked, and everyone was in survival mode. It’s perfectly normal to feel overwhelmed when balancing personal recovery, community demands, and professional obligations.
Accepting that I couldn’t do it all helped reduce some of the pressure. I had to give myself permission to scale back expectations, particularly around work. Pushing too hard too soon only leads to burnout.
Scaling down is key: When you set small, manageable goals, you build momentum without exacerbating stress or fatigue. Research backs this up—smaller goals are more achievable and can help reduce overwhelm.
Permission to prioritize: Right now, your emotional health and physical safety come first. If some tasks don’t get done, that’s okay. Focus on what truly matters today, not everything you think you should be doing.
2. Start With a Minimal, Flexible Routine
In the immediate aftermath of a disaster, you need a routine that’s easy to maintain, not one that demands too much of you. For me, setting up a "skeleton routine" was a lifeline. This minimal structure consisted only of the essentials: eating, sleeping, and taking care of basic needs like getting fresh air and connecting with loved ones. As our utilities slowly came back online, I started layering in small work tasks.
Example: Each day, I’d wake up, do 10 minutes of mindful breathing and stretching, limited news and scrolling, eat something simple with protein, and then 15 minutes of setting up my day and what was feasible to achieve. That was it. I didn’t push for more unless I felt ready.
Use time-blocking with extra space: I made sure to leave large gaps in my schedule. This allowed room for the unexpected—whether it was a neighbor needing help or sudden exhaustion. Flexibility became my new best friend.
Avoid perfectionism: Let go of the need to be highly productive. Consistency is more important right now. On days when I barely managed anything, I reminded myself that any progress was still progress.
3. Leverage Support Systems and Delegate Tasks
No one gets through a natural disaster alone. Leaning on my support system was a big part of my survival strategy. In Western NC, community has been everything. From sharing food to helping each other with repairs, we all leaned in where we could.
Lean on community and professional networks: Don’t hesitate to ask for help, whether it’s personal or professional. I reached out to family, neighbors, and even work colleagues. Sometimes just having someone run an errand or take over a small task makes a world of difference.
Delegate work where possible: For work, I had to be honest with my team about what I could realistically handle. I’ve learned that being upfront about your limits prevents frustration later. If you’re feeling overwhelmed, now is the time to communicate clearly with your manager or team. For more tips, check out our guide on ADHD and Asking for Help.
Community engagement for mental well-being: Being part of a larger recovery effort helps too. Even though I’ve felt physically and emotionally exhausted, helping neighbors and sharing stories brought a sense of solidarity that boosted my resilience. It's a reminder that we’re in this together.
4. Incorporate Simple Mindfulness and Grounding Techniques
Stress levels skyrocket in the aftermath of disasters, making it hard to focus on anything—work included. Simple mindfulness and grounding exercises have been lifesavers for me, especially when my ADHD feels like it’s running the show.
Simple exercises to try:
5-4-3-2-1 grounding technique: This exercise helps refocus attention when you feel scattered or anxious. Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It’s a simple but effective way to center your mind.
Mindful breathing: Spending just five minutes on deep breathing can make a huge difference in how grounded I feel, especially before jumping into a work task .
For more ideas on using mindfulness during stressful times, explore our article on ADHD and Mindfulness.
5. Limit Exposure to Overwhelming News and Media
Constantly checking the news—especially about recovery efforts—can add to your stress. During the height of Hurricane Hellene’s aftermath, I had to set boundaries with how much media I was consuming–which wasn’t too difficult since I barely have service and data still. It’s important to stay informed, but overexposure can drain your mental and emotional reserves.
Set boundaries on media consumption: Limit how often you check for updates. I scheduled specific times in the day to catch up, and the rest of the time I focused on the present moment.
Consider media-free workspaces: When trying to work, I limit my scroll time and radio listening time. This helped me focus on the tasks at hand without getting sucked into the overwhelming flood of information.
6. Return to Work Gradually: Setting Realistic Expectations
Re-entering work life after a disaster is a delicate balance. For me, jumping straight back into my full workload wasn’t realistic. I have to ease back in slowly.
Partial return: If your workplace allows, start with a part-time or flexible schedule. This is giving me room to address personal needs while slowly reintroducing work-related responsibilities.
Communicate with your employer: Being transparent with my employer about my situation was crucial. It helped set boundaries around my availability and allowed me to extend deadlines when needed. These open conversations reduced stress and prevented misunderstandings.
Focus on essential tasks first: During my initial week back, I’m focusing on critical or time-sensitive projects. Non-urgent tasks are taking a backseat, and that’s okay. By focusing on priorities, I feel productive without overextending myself.
7. Caring for Your Mental Health and Seeking Professional Help
Dealing with a natural disaster can leave deep emotional and psychological wounds. For many, including myself, the mental health toll comes in waves. While I’ve leaned on mindfulness and community support, I also know that professional help is sometimes necessary.
Recognize when professional help is needed: If you find yourself battling prolonged anxiety, depression, or PTSD symptoms, it’s time to seek out mental health support. Hurricane Hellene was a reminder that we all have our limits, and it's okay to ask for help.
Utilize teletherapy or crisis counseling: Remote therapy options have been a godsend, especially when physical travel has been limited. If you’re struggling to get in-person support, teletherapy is an excellent alternative once power and internet are restored.
Practice self-compassion: Healing is not linear, and recovery—both physical and emotional—takes time. Be kind to yourself as you navigate this period. It’s okay if you’re not your most productive self right now.
Not About Perfection
Rebuilding routines after a natural disaster is not about perfection. It’s about making small, manageable adjustments that support your well-being. Whether you’re trying to get back to work or simply re-establishing a sense of normalcy, remember that it's okay to scale down and take it one step at a time.
If you're struggling to balance mental health with disaster recovery, reach out to a mental health professional. We’re all on this journey together, and there’s no rush to get “back to normal”—only progress at your own pace.
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