Navigating Crisis: Regulating Your Nervous System in the Face of Wildfires
I'm a holistic and somatic trauma therapist living in Pasadena, California. In this post I’m sharing my own personal experience with a flooded nervous system during the last seven days of the Eaton Fire. We are all aware of the devastation encountered by residents of Pacific Palisades, Malibu, Altadena, Pasadena, and surrounding areas. The Eaton Fire, Palisades Fire and other LA area fires have stolen homes, lives, businesses, schools, churches, parks, hiking trails, and more. I hope that something in this post helps you if you are struggling to resource yourself in this crisis. I also want to share a variety of pro-bono services available to support your well-being. The Altadena and Pasadena community is and will continue to heal together.
A Very Personal Introduction To The Nervous System
As I write, I'm aware that many homes and lives are still at risk as more intense winds are predicted in the coming days. So many families, friends and fellow healers in the community have already lost so much. I have been incredibly lucky. And still my nervous system is impacted.
Within seconds of the arrival of the first safety alert on my cell phone I was in fight or flight. There is an active fire near your location. Prepare to evacuate. My first thought: This must be a mistake, I'm nowhere near Pacific Palisades where fire is wreaking havoc since this morning. The wind was howling and my dog was panting and pacing. A foreboding wave of fear came over me like a heart attack. Maybe there is something happening closer to me. It started a chemical reaction in my nervous system. I opened the front door and saw a 100-year old oak tree lying down. The wind flew in with such force it yanked the attic door right out of its resting place in the ceiling. I watched as these gusts grabbed hold of my full trash bin on the curb and slammed it down in the street.
I searched for information online for news of a fire in the San Gabriel Valley. I am in a Level 2 Evacuation Warning zone. It says I should leave now because I have a pet. From what I could see the fire was very near the home of a dear friend who lives two miles away. I texted her to check in. She said she, her husband, son and dog had already left. Without really thinking it through I offered my home as a safe respite. Shortly after that, I realize I need to leave. I quickly packed a bag, grabbed my dog, and fled to my office in Old Town Pasadena. I had a fitful night of something resembling sleep on the couch.
By morning my friend confirmed what we had feared. Like so many this week, her home had been consumed by flames.
The wind was less intense and I was allowed to return to my home to get a few more items before leaving again. I evacuated to another friend's home in Redondo Beach a few hours later. My goal —> calm my nervous system, co-regulate, resource, and breathe clean air.
My home has been in the Evacuation Warning zone since Tuesday, January 7th. The Eaton fire took homes 10 blocks from mine. Now, a week later, I'm home again, safe, with an intact residence, amidst the devastating loss of a community I love. I have electricity. I have three cases of bottled water given to me by local volunteers since we’ve been told the tap water is not safe. And I'm continuing to tend to my nervous system. I’m going to the gym, connecting much more than my introverted self would like to, and eating nourishing food.
When crisis strikes, our nervous system often bears the brunt. Whether it’s a wildfire or another unexpected event, moments of crisis can send us into a spiral of fear, stress, and overwhelm. Understanding how to regulate our nervous system during such times can make a profound difference in our mental and physical health long-term. In this post I want to explore some practical tools and strategies to regain equilibrium after crisis. Self-care during and post-crisis is intensely important.
Understanding Your Nervous System in Crisis
In a crisis, the body’s fight-or-flight response activates. This floods us with adrenaline and cortisol. While this response is vital for immediate survival, it is not good to stay in this state for long periods of time. Prolonged activation can lead to physical exhaustion, emotional dysregulation, and impaired decision-making. Learning to regulate this response helps us manage immediate crises and supports long-term recovery.
The Power of Co-Regulation
Humans are wired for connection and co-regulation. The calming influence of another is a powerful tool during times of crisis. When you feel overwhelmed, reaching out to someone who can offer a calm, supportive presence can help stabilize your emotional state. This could be a friend, family member, or a trained trauma therapist.
Some ways to leverage co-regulation include:
Talking it out. Sharing your fears and experiences with a trusted person can alleviate emotional burdens.
Physical proximity. Being near someone or a pet you trust can activate feelings of safety. It lowers your heart rate to match that of the other person or animal.
Breathing together. Syncing your breathing with a calm companion can regulate your nervous system.
If you’re unable to connect with someone directly, listening to calming voices helps. A podcast, apps like InsightTimer, or soothing music can provide a sense of co-regulation.
The Role of Movement and Exercise
During and post-crisis, movement is one of the most effective ways to discharge stress and regulate our nervous systems. Movement helps metabolize stress hormones and restore balance in our bodies. After five days of little exercise, moving my body again yesterday cleared so much tension.
My colleague, Amy Allen, shared with me today that she was noticing some cognitive distortions coming up for her repeatedly since the Eaton Fire began. She has been practicing allowing herself to be present with her feelings, replacing the unhelpful thoughts causing them, and marking the change to her nervous system by doing five push-ups. It’s helping keep her regulated in a holistic way. Try it!
Even small acts of movement can help, such as:
Stretching. Gentle stretches release muscle tension.
Walking. A short walk, even indoors, can stabilize your mood.
Shaking or dancing. These can physically release pent-up energy.
Consistency matters more than intensity. Aim for movements that feel accessible and comforting rather than overwhelming.
Nourishing Your Body
In times of stress, nutrition often takes a backseat. Don’t forget to eat! As an emotional eater, this is not a familiar concern for me. This week it was. Eating nutrient-dense, balanced meals is essential for nervous system regulation. Some key guidelines to keep in mind:
Stay hydrated. Dehydration exacerbates stress symptoms.
Balance blood sugar. Eat small, frequent meals that combine protein, healthy fats, and complex carbohydrates.
Focus on anti-inflammatory foods. Incorporate leafy greens, berries, nuts, and fatty fish.
Limit stimulants. Reduce caffeine and sugar, which can amplify anxiety.
Ask for Help
We are all suffering from devastating loss as these fires still rage on in Los Angeles. For those who have lost homes, the grief is unimaginable. For those who didn’t, the guilt can also be destabilizing. We’ve all lost our hiking trails, our favorite restaurants, our parks, our churches, and we’re still at risk of losing one another. Whatever you’ve experienced or felt during the last week, you are worthy of support and help. Don’t compare yourself to people who “have it worse” and neglect yourself. We are all suffering. We all need to come together and support one another. Please know these resources are for you.
Free & Accessible Resources, Eaton Fire
Crises like the Eaton Fire or Palisades Fire highlight the importance of community resources.
I was so comforted when I returned to Pasadena to see volunteers from all over the greater LA area. People had come with rakes, shovels, and chain saws, and were clearing trees and debris from our yards and streets. Who organized these people? Their presence feels like a warm hug.
If you’re in the Los Angeles area, there are organizations offering free or low-cost support.
Hundreds of CA therapists are offering pro-bono and sliding fee therapy services for people impacted by these fires. Please refer to the linked spreadsheet for contact details. If the spreadsheet is too overwhelming to navigate right now, don’t hesitate to reach out to me. Our trauma therapists at Rezak Therapy have pro-bono spots available. If we aren’t what you are looking for or we get full, we will navigate the spreadsheet for you and provide relevant referrals based on your needs.
Flushing environmental toxins and stress hormones from our bodies is an important part of regulating our nervous systems. Our colleague in Pasadena Paul Wirth at Mosaic Bodywork is offering free sessions for first responders and people affected by the fires.
Our colleagues at Artemisia Acupuncture & Apothecary in Pasadena are offering free and reduced-cost services to those who have lost their homes or are displaced by the fires.
Moving Forward with Compassion
Navigating a crisis is never easy, but you don’t have to do it alone. By understanding your nervous system, seeking co-regulation, and prioritizing movement and nutrition, you can foster resilience. Please lean on the free resources available in our community. Every small step toward nervous system regulation is a step toward recovery.
Crises will test our limits, but they can also reveal our strength. With the right tools and support, we can navigate even the most challenging moments. We can do this together.
Please reach out and schedule a consult call whenever you’re ready. You don’t have to hold it all together. You don’t have to do it alone.
