What is psychological first aid and who can give it? Learn the look, listen, link steps for supporting your loved ones after an earthquake or other disaster.
After a major disaster such as an earthquake, flood or fire, many of us ask the same question: "How can I help my loved ones, and what should I say?" After the 6 February 2023 earthquakes, people from every corner of Turkey rushed to the rubble zones, opened their homes and listened to their loved ones on the phone for hours. This solidarity was very valuable; but many people also said they were afraid of not finding the right words, or of doing something wrong. Psychological first aid is an approach through which people who are not specialists can also learn to offer humane, supportive and practical help to those affected by a disaster. In this article we look step by step at what psychological first aid is, its core steps, and what to pay attention to when supporting your loved ones.
What Is Psychological First Aid?
Psychological first aid is an approach that aims to support affected people's sense of safety, calm, connection and hope immediately after a traumatic event and in the first weeks that follow. It is widely used in disaster and emergency work around the world.
The most important point is this: psychological first aid is not therapy. It does not aim to force a person to describe what they experienced in detail, to make a diagnosis, or to "fix" them. Instead, it focuses on the following:
- Helping the person meet their basic needs (safety, water, food, shelter, health)
- Listening without pressure and being there
- Calming the person and supporting them to feel safe
- Helping them connect with their family, loved ones and official sources of aid
- Protecting the person from further harm
Psychological first aid can be given by neighbours, teachers, volunteers, colleagues and family members. In other words, this knowledge is valuable for everyone.
What Do People Go Through After a Disaster?
To be able to offer support, you first need to know what people affected by a disaster may be going through. Reactions after a disaster vary greatly from person to person, and most are ordinary reactions to an extraordinary event.
Common early reactions
- Shock, numbness, a feeling of disbelief at what has happened
- Intense fear, being constantly on guard, being startled by small sounds
- Crying, anger, guilt ("Why did I survive?", "I could have done more")
- Sleeplessness, loss of appetite, headaches and stomach aches
- Distractibility, difficulty making decisions
- A need to tell the story of the event over and over, or not wanting to talk at all
Some people, on the other hand, look extremely calm from the outside, and may even organise practical matters quickly. This is also a way of coping; the emotions may emerge later.
Remember that most of these reactions ease over time. The aim of this approach is to support that natural recovery process and to make sure that those who need it can reach further support.
The Core Steps of Psychological First Aid: Look, Listen, Link
Three core principles often used in the psychological first aid approach offer a memorable framework.
1. Look: Observe safety and needs
Before you start to help, stop and look around.
- Is the environment safe? Are there damaged buildings, a risk of fire, a danger of aftershocks? If you put your own safety at risk, you cannot help anyone.
- Is there an urgent medical need? If someone is injured, struggling to breathe or semi-conscious, your priority is to call 112 (emergency services) immediately.
- Who needs support? Children left alone, older people, people with disabilities, pregnant women and people in intense panic may be the priority.
- What are the official directions? In disaster zones, coordination is carried out by AFAD (Turkey's Disaster and Emergency Management Authority) and the authorised institutions. Following their instructions is essential for the safety of both you and those affected.
2. Listen: Be there, do not pressure
When you approach the person, introduce yourself briefly and ask how you can help. Then listen.
- Speak in a calm tone of voice and stay at eye level.
- Listen to as much as the person wants to tell; do not ask for details or push them to talk.
- Allow silence. Sometimes sitting side by side or handing someone a glass of water is more powerful than words.
- Accept feelings: sentences such as "You must have been so frightened" or "This is really heavy" make the person feel understood.
- For someone in intense panic, remind them to breathe slowly, and suggest they press their feet to the floor and notice concrete things around them.
3. Link: Connect them with sources of support
- Help the person meet their basic needs (water, food, blankets, phone charging).
- Support them in getting in touch with family members and loved ones. Reuniting separated families is one of the most effective forms of psychological support.
- Help them get accurate information about the aid points provided by AFAD, health teams and local authorities.
- On matters you do not know, instead of guessing say "I don't know about this, but we can find out together".
- Avoid passing on unverified information, rumours and claims circulating on social media; false information magnifies anxiety.
Imagine a relative affected by the earthquake has come to stay at your home for a few days. They cannot sleep at night, and during the day they keep following the news on their phone. Instead of questioning them about what they went through, preparing a quiet room, offering a hot meal, giving them your phone and charger to reach their loved ones and saying "If you want to talk, I'm here" is a concrete example of putting these three steps into everyday life.
When supporting someone remotely, by phone
Many people who are not in the disaster zone try to support their loved ones by phone or message. The same principles apply here:
- At the start of a call, ask whether the person is able to talk.
- Short but regular calls are often more supportive than long, infrequent ones.
- Make the question "What do you need?" concrete: "What can I send you by courier?", "Who can I call on your behalf?"
- Remember that the person may have limited battery and internet access; a voice message or a short text is sometimes more suitable.
A short checklist for the first days
A simple sequence you can keep in mind while taking these steps:
- Have the environment and my own safety been secured?
- Is there an urgent medical need, and has 112 been called?
- Are basic needs (water, food, shelter, medication) being met?
- Has the person been able to calm down, are they alone?
- Have they been able to contact their family and loved ones?
- Do they know about the aid points of AFAD or local authorities?
- Is there any sign that calls for further support?
What Should and Should Not Be Said When Giving Support?
Well-meant words can sometimes wound unintentionally. The suggestions below can help you communicate in a more supportive way.
Supportive phrases you can use
- "You are safe right now, I'm here."
- "It's completely understandable that you feel whatever you feel."
- "How can I help you? What do you need most right now?"
- "It's fine if you don't want to talk; I can sit beside you."
Phrases to avoid
- Words that attach meaning, such as "Everything happens for a reason" or "This is also a test"
- "I understand exactly how you feel" (everyone's experience is unique)
- "You must be strong, don't cry"
- Comparisons that minimise losses, such as "At least you survived"
- Questions that ask the person to describe in detail what they went through
In psychological first aid, the most powerful tool is not finding the right sentence; it is being able to stay beside someone as a calm, trustworthy and non-judgemental presence.
Also, do not make promises you cannot keep. Promises such as "Everything will be fine tomorrow" or "We'll have your house rebuilt right away" can lead to a loss of trust when they do not come true. Being honest and realistic is always more supportive.
Supporting Children, Older People, the Bereaved and Helpers
Children
After a disaster, children most need safety and predictability. As far as possible, make sure they stay with their parents or familiar adults. Answer their questions briefly and honestly, in a way that suits their age. Play, drawing and simple routines help children express their feelings. Limit their exposure to disaster images. You can find detailed information on this in our article on children after a disaster.
Older people and people with special needs
Older people, people with chronic illnesses and people with disabilities may not be able to reach their medication, hearing aids, glasses or mobility support. It is very important to ask about these basic needs and pass them on to health teams. Speak slowly and clearly, and repeat information if necessary.
The bereaved
When talking to someone who has experienced a loss, focus on being beside them rather than trying to console them. Let them mention the name of the person they lost and talk about them. Respect cultural and religious mourning rituals. Remember that grief has its own course and that everyone grieves differently. Our article on the grief process can guide you on this.
Helpers need support too
People who volunteer in disaster zones, support their loved ones or constantly listen to painful stories may also feel fatigue, sadness and helplessness over time. This is called secondary traumatic stress or compassion fatigue.
To look after yourself:
- Know your limits: Do not take on more than you can do. Accepting that you cannot save everyone is a precondition of sustainable help.
- Take breaks: Regular rest, sleep and nutrition are not luxuries but necessities.
- Talk: Share what you have been through with someone you trust or with other volunteers.
- Limit your news consumption: Even if you are not in the field, constantly watching disaster images wears you down.
- Watch out for guilt: The thought "I should have done more" is common. Try to see what you did do as well.
Keep observing yourself in the days after you return from the field too. If your sleep has been disrupted, if the stories you listened to will not leave your mind, or if you are struggling to return to everyday life, this shows that what you have been through has affected you as well. These reactions are not a weakness but natural traces of an intense experience; talking about them with a loved one or a specialist makes it easier to recover.
When Should You Seek Professional Support?
This initial support strengthens the natural recovery process for many people; in some cases, however, further support is needed. If you notice the following signs, it is important to refer the person to a mental health professional:
- If reactions keep their intensity or increase despite weeks passing
- If the person cannot look after themselves, cannot eat or cannot sleep
- If re-living of the event, nightmares and intense avoidance have become pronounced
- If alcohol or substance use has increased
- If the person seems to have lost touch with reality
- If thoughts of harming themselves or someone else are voiced
In emergencies such as a risk of harm to oneself or others, serious injury or danger to life, call 112 (emergency services) without delay. In disaster zones, you can also make use of the psychosocial support services provided through AFAD and health teams.
If symptoms continue even months after the disaster, this may be related to post-traumatic stress. For detailed information, you can take a look at our article on post-traumatic stress disorder. If you would like to talk about what you have been through with a specialist, individual therapy support is available face to face or online.
How Are Post-Disaster Reactions Addressed in Therapy?
Psychological first aid is the first step; therapy is a more structured and longer-term support for those who need it.
Safety and stabilisation: In the first stage of therapy, the aim is for the person to feel safe and for their sleep and daily routines to settle. Breathing, relaxation and grounding skills are taught.
Psychoeducation: Learning that reactions after a disaster are understandable reduces the fear of "I'm losing my mind".
Trauma-focused cognitive behavioural therapy: Thoughts linked to traumatic memories, guilt and avoidance behaviours are addressed in a structured way. The person learns to process the memory at their own pace and in a safe setting.
Grief work: For people who have experienced loss, healthy grieving and the integration of the loss into life are supported.
Play therapy with children: Children often tell what they have been through not in words but through play. Play therapy helps the child express their feelings in a safe setting.
Frequently Asked Questions
Who can give psychological first aid?
Psychological first aid is an approach that can also be given by people who are not mental health specialists. Volunteers, teachers, healthcare workers, neighbours and family members can offer support by learning the core principles.
Should I tell someone affected by a disaster to describe what they went through?
No, do not push them to tell. If the person wants to tell, listen; if they do not, simply being with them is enough. Pushing someone to give a detailed account can increase distress in some people.
What is the difference between psychological first aid and therapy?
Psychological first aid is a short-term humanitarian help given immediately after the event that supports safety, calm and connection. Therapy is a more structured and longer-term process carried out by a specialist.
I'm not in the disaster zone. How can I still help?
You can call your affected loved ones regularly and listen to them, ask about their practical needs, and get help to them in line with the directions of official bodies such as AFAD. Do not forget to protect your own mental health too; when you are struggling, you can seek support as well.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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