MANILA, Philippines ? Call it collective shock, but in the days immediately following the heavy flooding brought on by typhoon Frank in Iloilo, Ilonggos quietly surveyed their loss and grieved. Survival seemed foremost on their mind as rampaging mud and debris tore through their homes and farms and claimed at least 200 lives.

These days, they have become more vocal and have started to get angry, observed psychiatrist Dr. Henrietta Cabado-Espanola. ?These reactions are all healthy and normal,? she said.

Espanola said reactions of people who survive disasters vary depending on the level and extent of their exposure to them. It is normal for flood victims to experience shock, fear of a repeat of the disaster, anxiety over the safety of their loved ones, loss of appetite, sleep problems and the inability to concentrate. Some victims become irritable and are easily angered. Flashbacks may flood the memory, while guilt feelings, headaches and even loose bowel movement may occur, all of them common reactions to extreme events.

A week after the flash flood, for instance, a late afternoon downpour sent people rushing out of malls and offices to hail taxi cabs and crowd jeepneys in order to get home.

Guilt feelings are also present especially among those who survived but whose loved ones didn't. A parent, for example, may blame himself because he went for the television set first, rather than his child.

There are varying responses to disasters, but these are all temporary as time heals painful memories and emotions, like dealing with grief over the loss of a loved one, said Espanola. She offers the following tips to help disaster-struck adults maintain a healthy mind in the midst of unexpected tragedies:

1. Take care of yourself. Your health is important, so be sure to eat well, rest and take a break from physical activities like cleaning-up. Exercises, like walking, can be relaxing. Also protect yourself from possible future harm and continuing danger, such as those posed by houses and structures rendered unstable by the recent disaster.

2. Go back to your usual routine like working or going to school to restore normalcy in your life. Chef Rafael Jardeleza III recalled how he braved high waters to service a client in his catering business. ?I had two waiters don life jackets to bring the chafing dishes and food containers to a vehicle parked in less flooded areas. Then we drove to the house of my client who deserved to celebrate his 59th birthday with good food,? he said.

3. Discuss what happened with your family, friends or colleagues. Espanola said traumatic events are like disconnected pieces in the memory; by retelling them, they will start to make sense to us.

4. Don't forget humor. As Filipinos, we often make light of difficult situations to the point of seemingly being insensitive. But Espanola said laughter is a natural debriefing for us, a release from the tautness and heavy feeling.

5. Accept your feelings and support people around you. Distressing thoughts are temporary.

6. Avoid blaming the victims, especially those who harbor guilt feelings. Telling them: ?It wasn't your fault, you did the best you could? might help.

7. Prayers and positive thoughts are a great source of strength during stressful times.

Children are always a source of strength to their parents in times of disaster. Survivors say they tried to stay alive for the sake of their loved ones, especially their children. Parents risk their lives to ensure their kids' safety. But like their parents, children, too, experience trauma. Here are some pointers when dealing with traumatized children, according to teachers interviewed after the flooding.

1. Encourage children to talk about their fears. They might worry about yet another flood and the loss of their homes. Give them comfort and assurance of safety.

2. Focus on the positive. Teacher Edgar Almero, upon seeing his nieces and nephews help their parents clean up their flood-soaked house, praised them by saying that they had already covered a big floor area. ?Saying that would keep them going,? he said.

3. Discuss with them lessons of kindness and selflessness. A parent recounted that he discussed with his son the heroic deeds of rescuers and ordinary people who saved and helped flood victims.

4. It is advisable to plan ahead. Coming up with an emergency plan, what to save, where to go, what to do when disaster strikes is helpful and would make the whole family, especially children, feel safer.

5. If negative thoughts persist, both for adults and children, it may be better to ask the help of experts or counselors. There are 20 or so practicing psychiatrists in Iloilo who can be sought out for help, although, like many Ilonggos, they most likely had also been affected by the flood. Espa'ola said many of her clients last week were disaster survivors.

Fortunately, there were welcome distractions, like the well-timed Manny Pacquiao-David Diaz boxing bout. Pacquiao's masterful win served as a great stress reliever among the flood victims. Espanola said a bit of good news always helps; the result of the boxing match had Ilonggos experiencing a collective rejoicing, a welcome break from the suffering of recent events. Happiness, no matter how brief, can do a lot to maintain a healthy mind, she added.