A kōrero with Dr Sarb Johal - Dealing with uncertainty, survivor’s guilt, and all sorts of emotions
In light of the recent floods and natural disasters affecting parts of Aotearoa in 2026, we’re resharing this kōrero with Dr Sarb Johal. Although first published after Cyclone Gabrielle, the advice remains deeply relevant today.
Dr Sarb Johal is a clinical psychologist with over 30 years of experience under his belt. A specialist in disaster management and emergency psychology, Dr Sarb has advised the UK and New Zealand governments and the World Health Organisation through some of the major public health crises of this century.
With communities around Aotearoa still reeling from the devastating Cyclone Gabrielle and other severe weather events, we couldn’t think of anyone better for a kōrero about how we can look after ourselves and our loved ones as we tackle this challenging period ahead.
It’s been several weeks since the January floods and Cyclone Gabrielle ravaged many parts of the North Island. For those who have been impacted, the initial shock or denial will likely be fading by now. Can you describe some of the emotions people might be experiencing now?
Dr Sarb: In his book The Developing Mind, Dan Siegel describes how everyone has a range of intensities of emotional experience they can comfortably process. This is the ‘window of tolerance’, and it varies widely. For some, this window is wide: they can feel reasonably comfortable even when experiencing high levels of emotional intensity. This allows them to think, feel, and behave flexibly, even when going through extreme experiences.
With communities around Aotearoa still reeling from the devastating Cyclone Gabrielle and other severe weather events, we couldn’t think of anyone better for a kōrero about how we can look after ourselves and our loved ones as we tackle this challenging period ahead.
It’s been several weeks since the January floods and Cyclone Gabrielle ravaged many parts of the North Island. For those who have been impacted, the initial shock or denial will likely be fading by now. Can you describe some of the emotions people might be experiencing now?
Dr Sarb: In his book The Developing Mind, Dan Siegel describes how everyone has a range of intensities of emotional experience they can comfortably process. This is the ‘window of tolerance’, and it varies widely. For some, this window is wide: they can feel reasonably comfortable even when experiencing high levels of emotional intensity. This allows them to think, feel, and behave flexibly, even when going through extreme experiences.
We do best in challenging circumstances, like the January floods and Cyclone Gabrielle, when our window of tolerance stays wide. This means we’ve had enough experience coping with past events, are well-practised at regulating our emotions, and haven’t experienced too much trauma previously in our lives. We can think calmly, even when chaos surrounds us, without feeling overwhelmed or withdrawn.
What if somebody goes above their ‘window of tolerance’?
Dr Sarb: People have been talking about the adrenaline that has taken them through the first few days of the response after the Cyclone passed. Going beyond the window of tolerance, commonly brings excessive energy, but also agitation. We can become alert to and deal with threats, but it can also leave us feeling anxious, irritable or angry. We can feel out of control, overwhelmed, or distrusting of others.
What does going below our ‘window of tolerance’ look like?
Dr Sarb: We can feel numb and want to withdraw and isolate ourselves from others. We can also feel foggy-headed, exhausted, flat, powerless, hopeless and helpless.
It’s useful to remember we may also become quite cut off from our own emotions and bodily sensations. This may be a way of detaching from what is a genuine threat – in this case, the daunting tasks that faces those who have been affected by these traumatic weather events.
Alongside all this, people may be experiencing a genuine sense of grief: for their homes, precious possessions with sentimental value, and a sense of loss of place, of land they loved and worked on, a way of living. These are real experiences and important to work through, because they may be felt for some time to come.
These severe weather events have been traumatic for many. If we’re worried about someone, whether it’s a whānau member, a friend, neighbour, or colleague, how can we best support that person? What are some of the signs someone may need professional support?
Dr Sarb: Mental health support is important for everyone. We all experience stress, sadness, and other negative emotions as part of life. But when these feelings become unmanageable or interfere with our daily lives, it’s essential to reach out for help.
Dr Sarb: Mental health support is important for everyone. We all experience stress, sadness, and other negative emotions as part of life. But when these feelings become unmanageable or interfere with our daily lives, it’s essential to reach out for help.
Here are some signs that you or someone close to you might need this help:
- Feelings and talk of hopelessness or worthlessness
If someone is feeling useless or desperate about their current state, it’s time to seek support. If they mention any of this, it could mean something worse than just feeling low. - Different eating habits or changes in appetite
Appetite shifts could mean a person’s mood is changing and it’s important to take note. If someone suddenly reduces their eating without saying why, or eating too much, this can be a sign of emotional issues. - Sleep difficulties
A person may struggle to sleep because of racing thoughts, or they may sleep far more than usual to escape from reality. If somebody is feeling sleepy all day, it could be more than just fatigue, like depression or anxiety, so they should visit a GP. - Increased drug/alcohol use
Drugs and alcohol can provide a distraction from stress, but they won’t make the problem go away. Look out for increase in substance use from yourself or those close to you. The sooner you seek out help from a health professional, the better. - Difficulty concentrating
If somebody is dealing with anxiety or depression, they may find it tough to concentrate on tasks and listen during conversations. They might be too consumed by worrying or feeling down to think properly. If this continues for a number of weeks, it’s worth talking to a nurse or a GP. - Isolation from social events/activities
If a person is not into socialising, hobbies, or activities like before, it could be a sign something’s not right. Similarly, if activities that used to bring them joy just aren’t helping right now, something may be amiss, and extra support could be helpful. - Physical symptoms without an apparent cause
Stomach aches, headaches and feeling worn out might mean depression or anxiety, even if the doctor doesn’t find anything wrong.
See Part 2 of this interview 'On dealing with climate anxiety and finding a sense of calm again'
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