Healing from Earthquake Anxiety: A Mind-Body Guide
If you're anything like me, the shock of experiencing a 4.8-magnitude earthquake in New York City has left me feeling how Jamie Lee Curtis and Lindsay Lohan must have felt after switching places in Freaky Friday. To put it plainly, I’m left feeling uneasy. Like any other millennial, I headed straight to the "reputable" news source, X (aka Twitter), to validate that I wasn't just making this up. After doing a deep dive into the impacts this might have on mental health, I’ve come across the term “phantom earthquake symptom.” To my dismay, this isn’t a dating phenomenon like breadcrumbing or ghosting; this is an actual experience that some might falsely perceive as an earthquake occurring again, even though no tremor is recorded
For those in New York, New Jersey, and Connecticut who recently experienced a shocking and unsettling earthquake, feelings of anxiety, stress, and unease are normal and expected reactions. Know that you are not alone, and there are helpful ways to cope.
According to a recent study by Bajs Janović et al. (2021), it's common after a significant earthquake to experience:
Heightened anxiety and feeling on edge
Difficulty sleeping and concentrating
A sense of being constantly alert for more tremors
Avoiding certain activities out of fear
The researchers also identified a phenomenon called "phantom earthquake syndrome." Survivors sometimes falsely perceive that an earthquake is occurring again, even though no tremor is recorded. During a phantom quake episode, people may feel sensations like:
The ground or objects shaking, trembling, or vibrating
Dizziness, nausea, or loss of balance
Intense anxiety and panic
Urges to change routines and avoid certain situations
While the exact causes are still being studied, phantom quakes may result from how the brain processes the trauma and perceived threat of the earthquake. The brain's fear centers can become overactive, leading to misperceptions (Bajs Janović et al., 2021).
The good news is that for most people, acute stress reactions and phantom quake episodes diminish gradually over time, within a few months. In the meantime, try these coping tips:
Acknowledge your feelings as valid and common reactions
Practice relaxation techniques like deep breathing
Limit exposure to earthquake news/images if anxiety-provoking
Reach out and connect with supportive others
Maintain daily routines as much as possible
Engage in positive, distracting activities you enjoy
Speaking of positive distracting activities, here are some examples that can help cope with earthquake anxiety:
The Frozen Orange Technique
Keep a few oranges in your freezer. When feeling anxious, take one out and hold it in your hands. Focus on the sensation of the cold, the peel's texture, and the orange's weight. This engaging sensory experience can help ground you in the present moment and distract you from anxious thoughts.
Progressive Muscle Relaxation
Starting from your toes, systematically tense and then relax each muscle group in your body. This practice helps release physical tension and promotes a sense of calm.
Mindful Coloring
Engage in adult coloring books or free-form drawing. Focusing on the colors, patterns, and coloring can be a meditative and soothing distraction.
Nature Walks
If it is safe, walk in a nearby park or natural setting. Pay attention to the sights, sounds, and smells around you. Engaging with nature can be grounding and restorative.
Remember, different activities resonate with different people. Experiment to find the distracting and soothing practices that work best for you. Incorporating these alongside other coping strategies can help manage earthquake-related anxiety and promote resilience.
Be patient and compassionate with yourself as you recover. If anxiety symptoms are severe or disruptive for more than a few months, consider consulting a mental health professional for added support. With time and self-care, a return to calm and normalcy is possible.
Consideration:
Bajs Janović, M., Janović, Š., Šeparović Lisak, M., Medved, S., Ojdanić, O., & Veronek, J. (2021). Phantom Earthquake Syndrome - A Pilot Study after Zagreb and Banovina 2020 Earthquake. Psychiatria Danubina, 33(Suppl 4), 706-709. PMID: 34718307.
About the Author
I'm Brianna, a licensed therapist and the founder of On Par Therapy NYC, a counseling practice helping ambitious women in New York and Florida reduce anxiety, build confidence, and find balance.
Blending compassionate care with goal-oriented action plans, I work primarily with female executives, entrepreneurs, and grads seeking empathetic yet practical support. My specialty is nurturing resilience, emotional agility, and inner peace so you can show up as your best self both personally and professionally.
I draw upon research-backed modalities like CBT and mindfulness while customizing evidence-based insights for busy, growth-oriented women. If you feel overwhelmed juggling wellness with demanding work, relationships, or perfectionist tendencies, I provide a non-judgmental space to explore your needs.
Whether you're struggling with specific symptoms or seeking general life balance and purpose, let's chat. Reach out to info@onpartherapynyc.com to schedule a complimentary introduction call today. I'm here to help you reclaim stability, self-care, and belonging.
