How to Relieve Anxiety After an Earthquake: 5 Practical Methods from Psychologists

After a recent earthquake, many people experienced acute anxiety: racing heart, insomnia, compulsively checking earthquake news. These are normal "acute stress reactions" that typically resolve within 72 hours. But if anxiety persists beyond 1 week, active intervention is needed. ## Method 1: 4-7-8 Breathing (Instant Heart Rate Relief) Inhale 4 seconds through nose → Hold 7 seconds → Exhale 8 seconds through mouth. Repeat 4 cycles. This forcibly activates the parasympathetic nervous system, reducing heart rate within 3 cycles. ## Method 2: 5-4-3-2-1 Grounding Technique (Break the Anxiety Loop) See 5 things → Touch 4 things → Hear 3 sounds → Smell 2 scents → Taste 1 flavor. Sensory stimulation forces the brain to switch from "internal fear" to "external perception" — instantly effective. ## Method 3: Information Management (Reduce Anxiety Source) Check official earthquake updates only at fixed times (e.g., 8am and 8pm), max 10 minutes each. Every additional piece of negative news raises anxiety by 7%. ## Method 4: Safety Reconstruction (Restore Daily Order) Tidy up your home to restore familiar layout. Eat and sleep on schedule. Prepare an emergency kit at the door — "being prepared" is the best safety feeling. ## Method 5: Social Support (Don't Carry It Alone) People with strong social support recover 2.3x faster than those who isolate. Talk to family, join community support activities, help others — helping reduces your own anxiety. ## When to Seek Professional Help If you still can't sleep after 1 week, experience earthquake flashbacks, avoid going indoors, or have persistent heart palpitations — call the 24-hour psychological helpline: 400-161-9995.