In March 2020, much of the world shut down due to the Covid-19 pandemic. When stay-at-home orders were first mandated, reactions varied. Most people worried to some degree about their health and their financial future. However, there were also extreme reactions. On the one end, those in denial, minimizing what was happening, or using humor to avoid it. At the other end of the spectrum were those who were not only distressed by the current crisis, but also plagued with memories from past traumas. This group in particular struggled with debilitating anxiety and depression.
For survivors of past trauma, depression, anxiety and symptoms of posttraumatic stress disorder (PTSD) increased even more as any current stressor can trigger memories and feelings of past trauma. For example, someone who came from a broken home, might struggle with community stay at home orders during the pandemic. Being forced to stay at home as an adult could trigger childhood memories of being unable to escape dysfunction or emotional or physical abuse. Individuals who become ill during the pandemic, might have extra difficulty because of being reminded of being powerless as a child while, for instance, taking care of an alcoholic parent who was often sick. Or being bedridden with childhood flu or serious illnesses. Worries about finances might stir memories of witnessing domestic violence when a parent lost their job.
While everyone is dealing with the Covid-19 crisis in their own way, anyone with underlying trauma issues is likely to feel as though the world is crashing down.
Bouts of stress, depression, and anxiousness that many normally feel in response to a crisis is amplified exponentially for someone already struggling with trauma. Here are some of the reasons why:
- Crises are sudden and unpredictable. Nobody knows what to expect. That can be disconcerting for anyone, but for someone with a history of trauma, a current crisis can create compounding stress. Trauma itself is usually sudden and always unpredictable.
- Confusion. Lack of information, misinformation, or confusing information can trigger stress in anyone. When leadership gives mixed messages, everyone becomes more confused.
- Feeling out of control. Anyone who has experienced trauma, didn’t have control over the situation. With the intrusion of this new, unknown virus, we must wait months or years for the doctors and scientists to get control of it.
- Feeling like it’s never going to end. When there is not a predictable end point to something like Covid-19, it can feel like it’s going to last forever. And that can stir feelings of hopelessness.
- Grief. Anyone might feel grief even if they have never experienced trauma in their life. To one degree or another, everyone is grieving for what life once was, the “old normal.”
- Isolation. As humans, we aren’t meant to be alone. We need connection with others. Social distancing has caused many people to isolate and as a result, feel disconnected from others.
- Addiction. Many people who already struggle with addiction, may find it easier to fall back into or increase addictive behavior.
Collective trauma
The Covid-19 pandemic is a collective trauma, that is a trauma shared by a group of people. In this case, the worldwide magnitude of this trauma is something like we’ve never experienced in most of our lifetimes. While there are a few advantages to shared experiences (i.e. “we are all in this together” mentality), mainly there are disadvantages. When a collective trauma like Covid-19 happens, it’s difficult to escape it because everyone is talking about it.
Feelings like anxiety and depression can be quite contagious. Currently the most discussed topic is the pandemic. There’s almost no way to avoid it. Under normal circumstances, individuals in stressful situations often look for refuge in other people or in other places. However, during a collective stress like this where the stress is everywhere, refuge might be difficult to find.
What to do?
Over my decades of experience as a trauma psychologist, I have seen how trauma often creates a disconnect inside a person. Trauma can make you feel disconnected from your body, from your heart, mind, loved ones, God, or spirituality—eventually from who you truly are. Your whole self.
Below are the five steps I have discovered that will help to empower you during this crisis, and help you to reconnect.
Step 1: Understand trauma
To understand yourself and to normalize your feelings, you need to know what trauma is and how it affects your physical and emotional well-being. Many people are frustrated because they haven’t been able to overcome past trauma on their own. However, trauma healing requires patience and (usually) support from others.
Step 2: Reconnect to your mind
During a traumatic event, the reasoning part of your brain becomes less accessible and makes it difficult for you to think straight. Practicing mindfulness is one way to reconnect. Stay focused on the present—you are in the here and now—instead of paying attention to the future or the past.
Step 3: Reconnect to your body
Most people are not used to thinking of their body as contributing to their emotional well-being. Trauma may have disconnected you from your body through dissociation. You can reconnect to your body by exercising regularly. Mindful walks, yoga, and tai chi are some of the ways to calm your body and your nervous system.
Step 4: Reconnect to your heart/emotion
Stay connected to your heart by validating your feelings and not judging your reaction to the Covid-19 pandemic. Share your feelings with those who will not judge you. Don’t attempt to numb your feelings with drugs, drinking, or overeating.
Step 5: Reconnect to spirituality/community/nature/family
Stay connected to your loved ones and your community. If social distancing is recommended, call or text, write letters or emails, or connect via video media all on a regular basis. Connect to nature. Find ways to be outdoors and notice the beauty of nature.
If grounding tools aren’t enough and trauma symptoms are starting to interfere with daily life, our Virtual IOP offers structured, trauma-focused support from a clinical team, accessible from wherever you feel safest.
The truth is every reaction to this and other crises is individual and everyone’s feelings should be respected rather than judged. So be gentle with yourself no matter what. We all need support now more than ever. As Buddha stated, “You, yourself, as much as anybody in the entire universe, deserve your love and affection.”
