On 22 November 2016 at Massey University, Wellington campus, I convened a session for staff to hear about and discuss some of the thoughts and emotions they may have experienced in the 8 days since the complex 14 November Kaikoura quake and the subsequent aftershocks. In this 40 minute talk, I outline some of what can be expected when going through emergencies like this, and what happens if our emergency threat state persists for a longer time than we are optimally built for. I outline some of the strategies you can use for self-care in the face of ongoing uncertainty, and how you might help people who you care for, and others in your community. The group gave permission for me to share this recording with the wider community, and found the sessions helpful. I hope you find the recording of the session helpful too. Please feel free to share with people or on networks where you think it might be useful to.