Healing After the Los Angeles Fires: Trauma Therapy for Rebuilding and Resilience

Jan 20

The Los Angeles fires have left a trail of destruction, not just in the communities affected, but in the hearts and minds of the people both directly affected and those witnessing their neighbors lose everything. Watching your world go up in flames—whether it’s your home, cherished memories, or a sense of safety—can leave you feeling overwhelmed, lost, and uncertain about how to move forward. This kind of devastation often triggers emotional and psychological responses that linger long after the fires have been extinguished.

For many, these experiences may lead to symptoms of trauma, such as anxiety, nightmares, or hypervigilance, which can evolve into post-traumatic stress disorder (PTSD). PTSD symptoms not only occur for people who directly experienced the traumatic event, but can also affect anyone who has witnessed the event either firsthand or remotely. If you’ve been feeling stuck, overwhelmed, or unsure how to heal, trauma-focused therapy can be a vital step toward recovery. Whether you’re searching for EMDR therapy near you, somatic therapy for healing your body’s traumatic response to the tragedy, or general PTSD treatment, know that help is available, and healing is possible.

Steps Toward Healing

Acknowledge and Validate Your Feelings

The first step in trauma recovery is giving yourself permission to grieve. Whether you lost your home, your sense of safety, or priceless memories, your loss is real and valid.

Rebuild a Sense of Safety

Trauma can disrupt or sense of safety and leave you feeling unmoored. Grounding techniques can help calm your nervous system and anchor you in the present moment. Here are a couple of my Go-To's

4-7-8 Breathing

This technique helps reduce anxiety and promote relaxation.

How to use it:

Inhale quietly through your nose for a count of four.

Hold your breath for a count of seven.

Exhale completely through your mouth for a count of eight.

Repeat this cycle three to four times, gradually increasing the number of cycles as you become more comfortable.

Havening is a therapeutic technique designed to help reduce anxiety and distress by using touch and visualization. One popular Havening technique is Self-Havening. Here's how you can use it:

Self-Havening Technique:

Find a quiet place where you can sit comfortably.

Brush your hands down your arms: Cross your arms in front of your chest and place your hands on each shoulder. Gently brush your hands down your arms in a single sweeping motion. This creates calming delta waves in your brain to help reduce stress. Repeat this exercise always moving your hands DOWN your arms, never up.

Distraction Technique: As you are brushing your arms downward add a distraction technique that gives your anxiety something else to focus on and help the delta waves do their work to reduce stress. Some distraction techniques are: Naming 15 things you’d see at the grocery store, naming cities starting with each letter of the alphabet, imagine yourself engaging in an activity or sport you enjoy, like playing tennis, and mentally count down from 25, visualizing each time your racket connects with the ball.
Repeating a Word That Represents How You Want to Feel: Brush your hands down your arms and say, either to yourself or out loud, a word of how you’d like to feel in the moment such as ‘Peace’, ‘Ease’, or ‘Supported’. Keep repeating it until it feels good to let it go and you feel better.

Take the Next Indicated Action

Trying to focus on the entirety of the problem can be way too overwhelming. There are just too many things to think about and worry about. This is where the phrase “Just take the next indicated action” becomes helpful. It can provide some calm and bring you back into the present moment. Maybe it’s a phone call, cleaning something or taking a shower. When you break down the overwhelming nature of disaster clean up into the next indicated action it gives your nervous system the opportunity to move forward and not get stuck in freeze. This provides empowerment and hopefully a return to calm.

Surprisingly, many people find themselves in a calm and focused mindset when faced with significant events. From an Internal Family Systems (IFS) perspective, this could be a part of you skillfully compartmentalizing the urgent from the non-urgent, allowing you to remain calm and take action in the moment. If this is your experience, that’s a strength—embrace it. However, once the immediate crisis has passed, the emotions you set aside to handle the situation may resurface, sometimes all at once, leaving you feeling overwhelmed and dysregulated.

This is completely normal. Your nervous system is adjusting, and it’s ok to seek support. Talking to a trusted friend, family member, or support group can help you process these big emotions and begin to find balance again. It is a powerful step in regulating your nervous system and moving forward with resilience.

Seek Trauma Therapy or PTSD Counseling

If the aftermath of the fires feels too overwhelming to navigate alone, reaching out for professional help can make all the difference. A licensed trauma therapist can guide you through evidence-based treatments like EMDR, Internal Family Systems therapy (IFS), or somatic experiencing to help you heal from the inside out. Searching for “trauma therapy near me” or “PTSD counseling” can connect you with resources in your area.

Many therapists are generously offering pro bono therapy sessions to support those impacted by the fires. Below is an extensive list of available resources to help you connect with the care you need. Additionally, I have set aside specific spaces in my practice for individuals directly affected by this tragedy. If you’d like a consultation or guidance on finding the right support, please don’t hesitate to reach out—I’m here to help.

Pro Bono Therapist List

A Community Comes Together to Heal

The outpouring of support from the Los Angeles community in response to the devastation has been nothing short of extraordinary. People from all walks of life are stepping up—volunteering their time, donating money, providing food, offering shelter, and supplying essential items to those affected. This collective generosity and compassion are powerful reminders of our shared humanity. The way the community has rallied together to help their neighbors is not only heartwarming but also deeply healing.

In times of crisis, coming together as a community plays a vital role in reducing the psychological and physical impacts of trauma. For those who have lost so much, this network of support can offer a lifeline—a sense of hope, safety, and connection. Trauma often thrives in isolation, but the act of giving and receiving help can counteract feelings of helplessness and despair. By leaning on one another, we can begin to rebuild not just homes but a sense of trust and stability.

Studies have shown that social support can significantly reduce symptoms of PTSD, as it helps to regulate the nervous system and reinforce the belief that you’re not alone in your struggles. When neighbors come together to clean up, share meals, or simply listen, it restores a sense of safety and belonging—critical components for healing after trauma. These small yet profound acts of kindness create a foundation, a “toe-hold,” upon which individuals and communities can begin to rebuild their lives.

Los Angeles, our beloved City of Angels, symbolizes hope, renewal and enduring strength. With every act of kindness, every shared resource, and every moment of solidarity, the city shows its capacity to rise above tragedy. Together, Angelinos can not only recover but come back stronger, creating a more compassionate and connected community in the days, months, and years to come.

As Randy Newman so perfectly put it, “I love L.A. (we love it!!!).” And in times like these, that love is more important than ever.