At times of crisis, having the right guidance can make all the difference. We’re sharing this insightful and compassionate piece from Dr. Iris Kerin Orbuch, a specialized surgeon based in Los Angeles and an advocate for holistic wellness. Dr. Orbuch offers valuable advice on how to stay prepared during emergencies, inspired by recent events like the LA fires. Her expertise and care shine through in this guide to assembling a to-go bag for your health and safety needs, along with practical mindfulness techniques to manage stress during times of uncertainty.
Evacuations can be terrifying and disorienting experiences. When disaster strikes, feeling prepared can significantly reduce stress and improve your chances of staying safe. This article will guide you through essential steps to prepare for an emergency, from creating a well-stocked evacuation kit to managing anxiety during uncertain times.
Here’s Dr. Orbuch’s full article:
As a specialized surgeon based in Los Angeles, and as an advocate for head to toe, inner and outer wellness – I’ve seen firsthand how life can change in an instant.
Emergencies like the recent LA fires serve as rapid reminders of our need to be prepared. With that, and layered with feelings of vulnerability, anxieties and adrenaline, it can be challenging to focus – in that moment of emergency – on what exactly you need to have ready to go to serve your immediate health needs. A lifeline to safety and peace of mind is essential, which is why a checklist that is easy to reference is so important. With that:
The Essentials for Your To-Go Bag
Medications and Medical Documents
Pack at least a week’s supply of all prescription medications, clearly labeled, in a waterproof container. Include copies of your prescriptions, medical history and insurance/doctor’s contact information. Continuity of care can be made a little more streamlined if you’re displaced, or need to visit an unfamiliar healthcare facility, with this prep step.
First Aid Kit
Your kit should include band-aids, gauze, antiseptic wipes, pain relievers, tweezers, scissors, and medical tape as basic necessities. For those with chronic conditions like endometriosis, include heat wraps and CBD suppository for additional pain management.
Personal Hygiene Items
The basics should be included, think toothbrush and toothpaste, wet wipes, sanitary items, period care items, and hand sanitizer.
Masks
Keep an N95 mask and a pair of gloves handy to protect against smoke, dust, or harmful particles.
Stay Connected
A fully charged portable power bank ensures you can stay connected, while a flashlight keeps you safe in low-visibility situations.
Water and Snacks
Ensure you have bottles of water and non perishable snacks such as crackers and protein bars.
Comfort Items
Emotional support cannot be stressed enough, pack in advance a printed family photo or a favorite book in your to-go bag.
Now that you’re packed and your to-go bag is stocked with the essential items in advance of any urgent need to vacate, once you have removed yourself from the situation you may have had to flee, mindfulness techniques can help calm the central nervous system during times of distress. Here are some go-to’s:
Grounding Exercise
When anxiety sets in, pause and use your senses to ground yourself:
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Name five things you can see
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Four things you can touch
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Three things you can hear
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Two things you can smell
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One thing you can taste
This brings your focus back to the present moment.
Deep Breathing
Practice diaphragmatic breathing to calm your nervous system. Big deep inhales, and slow steady releases. Repeat as needed. I suggest doing it in a sequence of five.
Positive Affirmations
Recite affirmations to counter negative thoughts. Simple phrases like, “I am safe” or “I am resilient” can shift your mindset. The mind and body connection is very real, so trying to be kind to your mind can have an instant impact on physical disposition.
Finally, preparation is an act of self-care. By having that to-go bag ready year round, and practicing mental health supportive exercises, you’re not just ready for an emergency—you’re affirming your ability to face life’s uncertainties with courage and grace. Stay safe and be well.
