When the Earth Shakes, the Body Shakes Too: How to Regulate the Nervous System After an Earthquake (or Any Traumatic Event)
An earthquake may last only a few seconds, but its emotional and physical impact can remain for much longer.
After a natural disaster, it is common to experience anxiety, fear, difficulty sleeping, heightened startle responses, muscle tension, difficulty concentrating, irritability, or a constant need to remain alert to the possibility of another earthquake. Others may feel disconnected, exhausted, confused, or emotionally numb.
These reactions do not occur only in our thoughts. Trauma can also be felt in the body and affect nervous system regulation.
As part of Commit and Act Proyecto Colombia's response to support individuals and communities affected by the recent earthquakes in Colombia, we hosted a psychoeducational webinar focused on understanding how the brain and nervous system respond after an earthquake and which strategies can help gradually restore a sense of safety. The workshop was facilitated by Dr. Limary Lorenzo and co-hosted by our volunteer therapist, Catalina Fortich, LMHC. Below, please find a summary of the webinar:
What Happens to the Nervous System During an Earthquake?
Our brains are designed to detect threats and help us survive.
When an earthquake occurs, the nervous system can rapidly activate a survival response. The body does not wait for us to rationally analyze what is happening; it prepares to react.
Our heart rate may increase. Our breathing may change. Our muscles become tense. Our attention immediately shifts toward potential threats, and we may feel an urgent need to escape, protect ourselves, or find our loved ones. These responses serve an important purpose: they help us survive danger.
The challenge arises when the immediate danger has passed, but our nervous system continues responding as though we are still at risk.
When the Earthquake Ends, but the Body Remains on Alert
After an earthquake, especially when aftershocks continue or homes and buildings have sustained significant damage, it can be difficult to fully regain a sense of safety. Even when someone rationally understands that they are safe at that moment, their body may continue reacting to small movements, sounds, vibrations, or sensations that remind them of what happened. An unexpected noise may trigger a startle response. A vibration may immediately lead someone to think, "Is there another earthquake?" Sleeping may become difficult because letting one's guard down can feel unsafe. Memories, images, bodily sensations, or emotions associated with the earthquake may also emerge.
Understanding these responses through the functioning of the nervous system can help us recognize that many reactions following a traumatic experience are the body's attempts to protect us.
Hyperarousal: When the Nervous System Remains on Alert
One possible response following a traumatic event is hyperarousal.
A person may experience:
Intense anxiety or fear
Hypervigilance
Frequent startle responses
Difficulty sleeping
Irritability
Muscle tension
Racing thoughts
Difficulty concentrating
A constant sense of danger
A need to repeatedly check whether everything is safe
After an earthquake, these responses may intensify when aftershocks continue or uncertainty remains about the safety of one's home or surroundings. In these situations, simply telling someone to "calm down" may not be enough. The body needs opportunities to experience genuine signals of safety and regulation.
Hypoarousal: When the Body Disconnects
Not everyone responds to trauma with visible anxiety. In some situations, a person may experience hypoarousal, a state in which they feel disconnected, exhausted, immobilized, or emotionally distant. They may have difficulty thinking, making decisions, or connecting with their emotions. Some people describe feeling "shut down," "empty," or as though they are functioning on autopilot.
Both hyperarousal and hypoarousal can be understood as nervous system responses to experiences perceived as threatening or overwhelming. For this reason, it is important to avoid judging our own reactions or comparing them with those of others. Each person's nervous system may respond differently to a traumatic experience.
Trauma Can Also Be Stored Through the Senses
After an intense experience, certain sounds, smells, images, movements, or bodily sensations may become associated with the event. As a result, someone may experience a strong emotional reaction to a stimulus that does not appear to represent any danger.
A particular smell, a sound similar to one heard during the earthquake, or even a slight vibration may activate memories or physical responses.
Sometimes, the body reacts before the person consciously understands what triggered the reaction. Recognizing this connection can help us respond with greater curiosity and self-compassion rather than interpreting these experiences as signs of weakness.
Regulating the Nervous System Does Not Mean Forcing Ourselves to Calm Down
One of the central messages of our webinar was the importance of adopting a compassionate, rather than punitive, approach to emotional regulation.
When our bodies are activated, we do not need to punish ourselves for feeling afraid or demand that our bodies stop reacting. Instead, we can begin by asking ourselves:
What does my body need right now to feel a little safer?
Nervous system regulation can occur gradually through small, repeated experiences of safety, connection, and orientation to the present moment.
Strategies to Regulate the Nervous System After an Earthquake
During the webinar, we explored different tools that may help some individuals reconnect with the present moment and gradually reduce nervous system activation.
1. Ground Yourself in the Present Moment
Consciously observing our surroundings can help the brain distinguish between the event that occurred and the present moment. We can look around and identify where we are, what objects we see, who is with us, and what information in our current environment helps us understand our present circumstances.
2. Practice Mindful Breathing
Slow, comfortable breathing may help reduce physiological arousal for some individuals.
The goal is not to force extremely deep breaths, but rather to pay attention to our breathing and allow it to gradually settle into a calmer rhythm.
3. Reconnect With Your Body
Feeling your feet resting on the ground, noticing your back against a chair, or gently placing a hand on your chest may help some individuals regain body awareness. The goal is not to immediately eliminate fear, but to provide the nervous system with information about the present moment.
4. Seek Connection
The nervous system can also regulate through safe relationships. Talking with someone you trust, spending time with supportive people, participating in community spaces, or receiving professional support may reduce the feeling of facing the experience alone.
Emotional Safety Must Acknowledge Reality
Talking about safety after a natural disaster requires sensitivity. It is not always possible to tell someone that "everything is okay," especially when aftershocks continue, homes have been damaged, financial uncertainty persists, or there are legitimate concerns about the future.
Emotional regulation does not mean denying this reality. We can acknowledge both truths simultaneously: "There are still things that are uncertain, and in this moment, I can identify what I need to take care of myself and respond to what is happening." This distinction is especially important after natural disasters because psychological recovery must accompany—not invalidate—the real circumstances communities are facing.
From Survival to Recovery
Emotional recovery after an earthquake does not mean forgetting what happened or suddenly becoming free of fear. Recovery may begin with small moments: sleeping a little better, being able to talk about what happened, experiencing less tension for a few minutes, reconnecting with others, or discovering a strategy that helps the body feel more stable.
Over time, these experiences may help the nervous system relearn how to distinguish between memories of danger and danger occurring in the present.
The Power of Community Recovery
Natural disasters affect individuals, but they also impact families, neighborhoods, and entire communities. For this reason, recovery should not be an individual process alone.
Community education and support spaces provide opportunities to share experiences, learn coping strategies, and recognize that others are navigating similar emotions.
At Commit and Act Proyecto Colombia, we continue developing psychological and emotional support resources for individuals and communities affected by the earthquakes in Colombia.
Our response includes psychoeducational programs, workshops, emotional regulation resources, and psychological support for individuals who need additional assistance.
We also believe it is essential to document these initiatives to keep our partners and donors informed about how their contributions are helping transform resources into tangible services for affected communities.
When It May Be Important to Seek Professional Support
Many stress reactions may emerge following a potentially traumatic experience and gradually decrease over time with appropriate support. However, seeking professional help may be important when fear, anxiety, intrusive memories, sleep difficulties, emotional disconnection, or other reactions begin to significantly interfere with daily life or remain intense over time.
Seeking support does not mean someone is handling the situation poorly. It can be a way to expand the resources available to navigate an extraordinarily difficult experience.
We Continue Rebuilding Together
After an earthquake, rebuilding means much more than repairing buildings. It also means rebuilding trust, relationships, routines, and opportunities for connection. It means helping the body gradually regain a sense of stability while acknowledging that some circumstances may remain uncertain.
At Commit and Act Proyecto Colombia, we believe in the power of community, education, and psychological support to strengthen recovery following traumatic experiences.
Because when the earth shakes, the body may shake too. And when a community comes together to support one another, it can also begin to restore a sense of safety, connection, and hope.
About Commit and Act Proyecto Colombia
Commit and Act Proyecto Colombia is a nonprofit organization dedicated to expanding access to mental health resources, education, and psychological support for communities facing vulnerability, violence, trauma, and disasters.
Through collaboration with professionals and volunteers, we develop initiatives designed to strengthen resilience, promote emotional well-being, and facilitate access to supportive resources for communities in need.
Disclaimer: This article is intended for educational purposes and does not replace an individualized psychological assessment, diagnosis, or treatment. If you or a loved one is experiencing intense or persistent symptoms following a traumatic event, consider consulting a qualified mental health professional.
To learn more about commit and act Proyecto Colombia, please contact us at commitandactcolombia@gmail.com.
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