Wildfire season is here again in a big way, causing significant damage to the communities where the fires are burning, and spreading dense smoke throughout a much wider surrounding area. It’s natural to experience distress and fear. It’s reasonable to struggle with feeling helpless and overwhelmed.
This short guide is intended to outline practical, constructive actions that we can all engage in to take good care of our health and our communities amidst it all. Hang in there! You aren’t alone, and we’re all in this together.
Physical Health
First, a bit of background. It’s okay to skip this part if you already know it or just want to get to the practical tips.
Wildfire smoke primarily causes injury to our lungs, heart and other organs from the tiny particles contained in the smoke itself. People most at risk are those who have existing lung or heart disease, who are pregnant or who are especially young or old. Risk of health effects from smoke is directly related to how much smoke a person is in contact with, and for how long.
This means that the most important way to take care of our physical health when the air is smoky is to limit our exposure as much as possible. The Air Quality Index (AQI) is a measurement that tells us how safe or unsafe the air is around us. Higher numbers mean greater danger to health. Fortunately, there are lots of ways to access this information. One easy-to-use example is the Airnow.gov website and mobile app, and both options include a great, simple explanation of the different AQI levels and what they mean.
When smoke is present, and AQI levels are high, the best thing to do is minimize time outside. If you have an air conditioning system, use high-efficiency filters and set it to recirculate mode or close the outside air intake, if you can. If you have access to one, set up a portable air cleaner in a room with enough space for everyone with whom you live, and try to maximize the time you spend in this place. Try to avoid burning anything indoors, cooking with a stove and vacuuming, as all of these activities can worsen air quality indoors.
If your roommates/parents/kids/existence itself are driving you bananas, or if your indoor space is hard to keep less smoky, spending time in large well-ventilated indoor public spaces like libraries, community centers or malls is a reasonable option, too. If you aren’t able to minimize time outdoors, or for whatever time you spend outside, wearing a well-fitted mask rated as N95 or P100 can greatly reduce your exposure to harmful smoke particles.
Keep in mind that high temperatures often accompany smoky air, and avoiding excessive overheating is usually even more urgent than limiting smoke exposure. If your home doesn’t have AC, letting cool air inside in the evenings is usually more helpful than harmful, even if it temporarily makes inside air smokier. Close your windows back up once things are cooled down. Staying well-hydrated and limiting exercise and other outdoor activity to cooler times of the day are also essential. Many community centers and other local spaces operate cooling shelters when it’s especially hot—211info.org is a website that has a wealth of information regarding personal and community resources.
Mental Health
Taking care of your mental and emotional health is every bit as important when heavy smoke limits access to joyful and restorative outdoor activities. There’s real heaviness in such immediate experiences of the harm to our neighborhoods and our planet. Acknowledging and affirming these feelings, staying connected to community and being creative in identifying accessible self-care activities are all invaluable tools. Beyond this, anyone experiencing distress related to a disaster can call or text the Disaster Distress Helpline at 800.985.5990 to receive additional support.
Community Health
Finally, just as all of the root causes of our progressively heavy fire seasons are collective, so are the pathways forward. The communities most directly impacted by fires, and the organizations actively working to take care of them, are in urgent need of donations and other support. A few worthy options include The American Red Cross Cascades Region, The Wildland Firefighter Foundation and The Warm Springs Wildfire Recovery Fund.
One last thought—it’s not possible to hold all of this all at once. Scream or cry when you need to. Do what you can, when you can. Find and hold the joy amidst the heaviness. Take a deep breath when the air is clear, realize what a gift that’s always been and remember that we’re all working together to pay this gift forward.
Dan Slowey, MD JD
Madrona Family
Medicine
503.487.8940