The Hidden Trauma of The Pandemic
By Katie Brooks, LCSW
Information Derived from “Steering ourselves and our clients through
new and developing traumas” by Dr. Bessel Van Der Kolk
What an experience we are having! This is unprecedented turf. A quick google search will indicate there are no leading mental health experts on successfully navigating a pandemic because the last one occurred in 1918. Yet, here we are navigating this together. Whether you are a clinician, a healthcare professional, a mother, a business executive or an accountant we are all being affected by this virus. We find ourselves plotting the unknown and leaving bread crumbs as we go, so that possibly we may, at some point, find our way back to what we knew to be true before this terrible disease spread across our beautiful world.
It seems the consequences as we know them are coming in waves. A lot of the consequences are unknown, but what we do know is that there will be tough economic, physical, and emotional damage that we must contend with. Dr. Bessel Van Der Kolk, leading expert on trauma, presented, in a recent email to peers across the nation, that there are several preconditions for trauma that we specifically need to watch out for during this pandemic to maintain mental wellness:
1) Lack of predictability
There is an inherent lack of predictability in this situation. There is no end in sight and the powers that be don’t seem to have a coherent plan that is enforceable and will provide a solution. When conditions like this exist, it is essential that we establish a routine that allows us to have control and predictability in what we can control; our own lives. It is helpful to maintain a social calendar that is filled with daily activities and social events to look forward to. This is especially true when it comes to children and for people who have pre-existing mental health conditions such as any acute diagnosis, developmental trauma, depression, and/or anxiety.
2) Immobility
When fear and immobility exist concurrently we are prone to experience a trauma reaction such as intense waves of anxiety, depression, insomnia, etc. We are literally inhibited from responding or solving this issue by acting, so therefore, we lose our physical sense of agency. Currently, most people are in a state of inaction. There is nothing that can be done to change this situation other than stay at home and follow the CDC guidelines.
When fear is triggered, our bodies go into a fight or flight reaction, but flight has been taken away from us. All that’s left, is fight. There is worrisome data coming out from China, Spain, and France that domestic violence is on the rise in these countries, specifically due to social distancing and the fear/ stress created by the pandemic. Due to this, it is critical that we keep our bodies active. We need to put our stress hormones use by making meals, doing house work, creating positive projects, and establishing an exercise routine.
Some of my patients have found it difficult to complete mastery activities due to lack of energy. If you are experiencing lethargy due to sadness, grief or anxiety, I suggest that, before trying to tackle mastery activities, self-care must be on board first. I noticed that during the adjustment phase to social distancing many people increased their consumption of food and other outside sources of comfort, went to bed later, stopped changing out of their pajamas, stopped exercising, and watched a lot of news or binged watched TV. This is all normal considering the shock the stay-at-home orders have caused across our nation. Now that the grace period is over, and we are in it for the long haul, self-care needs to be prioritized. This means staying away from overconsumption of the news, discontinuing the use of food to cope, showering and changing clothes daily, eating three meals per day, getting a full night’s sleep, and finding a way to exercise. Many, if not all, of these self-care needs must be met first in order to gain the energy that was lost.
Another significant skill that many of us would benefit from learning or re-engaging in is emotion regulation. Engaging in yoga, meditation, breathing exercises, Thai chi, or qigong can go a long way in bringing balance back into an inner-world that is seemingly out of balance due to external factors.
3) Loss of connection
Not being seen or heard is a cornerstone of trauma. Our current situation puts many of us at risk while we are being isolated from our family, friends and co-workers. For those of us who are quarantined alone it is going to be vital to maintain social contact. Research has shown that visual connections are more important than text, email or social media. Maintaining facetime calls throughout the week will help with feelings of loneliness. In addition, it will be helpful to establish and maintain rhythms with family and friends that involve shared meals, storytelling and games.
4) Numbing
When we lose our sense of agency and are overwhelmed by the misinformation and terrible images on the news it is easy to numb or space out. Most of us do this by watching TV or drinking. Passivity is not good in this circumstance. This is a marathon and we need our bodies to feel alive. Our emotions are imperative communication signals. Emotions help us feel alive, connect with others, and motivate us.
It is important for us to process our emotions as they come, so that we don’t find ourselves reacting impulsively. The goal is to avoid reactions and move towards responding in a grounded way. We cannot do that if we are denying our feelings. Impulsive reactions are more likely to happen when we deny or sweep our feelings under the rug. Sharing your feelings with others can create a sense of connection and knowledge about ourselves that we can use for our own betterment. For instance, If my husband doesn’t know that I am scared he cannot comfort or help me. If I do not know that I am scared I will not learn what makes me feel safe.
Additionally, meditation is a profoundly useful way to get in touch with yourself. However, after engaging in meditation it might be necessary to process your feelings either with a friend, partner, or through journaling because intense feelings may arise due to our current situation.
5) Negative and absolute beliefs, such as, “This will last forever.”
During a crisis, it is easy to lose a sense of the future. It is valuable to develop a sense of time for yourself. Meditation can be helpful for this as well. When you notice that thoughts, emotions, and sensations pass it is easier to hold space for your own pain. Another helpful tool is to mindfully notice your moods. Pain from trauma usually comes in waves. For instance, yesterday the loneliness may have been hard, however, today is more tolerable because you have a group or family video call scheduled. Staying present can help emotions pass.
6) Lack of safety
We absolutely need to feel safe and unfortunately, right now, a lot of us are not feeling that way. It is good in these moments to focus on what does make us feel safe. Is it a specific type of music or comedy? Is it praying? Does snuggling with your partner or holding your child make you feel secure? It is useful to write down a list of go-to activities that inspire a sense of safety.
Another important element of safety is touch. Some of us are quarantined with others. If this is the case for you it is good to comfort one another with frequent holding, hugs, kisses, hand holding, and just generally being close. If you do not have that luxury a pet can help, as well as other self- nurturing activities such as: taking a long bath/ shower, curling up in a blanket, aromatherapy, compassionate self-talk, long walks in nature, food that brings back good memories, and frequent video calls with friends/ family.
7) Instability of Identity
Many of us derive our identity from the activities that we engage in such as athletics, our careers, hobbies, religious or spiritual activities, our circle of friends, and our family. As we face the challenges of losing aspects of our lifestyle, and many of the material comforts that we have acquired, for an indefinite period of time, it can be challenging. Our understanding of who we are and where we fit into the world can be disrupted and a feeling of displacement can ensue. It is important that we remind ourselves that our worth and who we are as individuals is derived by our values and special characteristics / attributes.
Nothing, not even a big, very scary Pandemic can take away the fact that we are: hard working, loving, honest, courageous, kind, gentle, strong, caring, assertive, hard-working, reliable, honest, practical, responsible, loyal, mature, creative, consistent, appreciative, capable, inspiring, sensitive, perceptive, patient, thoughtful, trustworthy, grounded, motivated, versatile and resilient people. These are the qualities that make us special and this is what is going to get us through this very challenging time. We must do what we can to keep our minds and our bodies healthy and spread as much love to others as we can. Remember this health crisis is happening to all of us. This is a human problem and because we are all humans, we will find a way through it together <3
If you or your family is struggling with the current health crisis please call to get support at (619) 330-9500.
We can help you at Good Therapy San Diego!
It seems the consequences as we know them are coming in waves. A lot of the consequences are unknown, but what we do know is that there will be tough economic, physical, and emotional damage that we must contend with. Dr. Bessel Van Der Kolk, leading expert on trauma, presented, in a recent email to peers across the nation, that there are several preconditions for trauma that we specifically need to watch out for during this pandemic to maintain mental wellness:
1) Lack of predictability
There is an inherent lack of predictability in this situation. There is no end in sight and the powers that be don’t seem to have a coherent plan that is enforceable and will provide a solution. When conditions like this exist, it is essential that we establish a routine that allows us to have control and predictability in what we can control; our own lives. It is helpful to maintain a social calendar that is filled with daily activities and social events to look forward to. This is especially true when it comes to children and for people who have pre-existing mental health conditions such as any acute diagnosis, developmental trauma, depression, and/or anxiety.
2) Immobility
When fear and immobility exist concurrently we are prone to experience a trauma reaction such as intense waves of anxiety, depression, insomnia, etc. We are literally inhibited from responding or solving this issue by acting, so therefore, we lose our physical sense of agency. Currently, most people are in a state of inaction. There is nothing that can be done to change this situation other than stay at home and follow the CDC guidelines.
When fear is triggered, our bodies go into a fight or flight reaction, but flight has been taken away from us. All that’s left, is fight. There is worrisome data coming out from China, Spain, and France that domestic violence is on the rise in these countries, specifically due to social distancing and the fear/ stress created by the pandemic. Due to this, it is critical that we keep our bodies active. We need to put our stress hormones use by making meals, doing house work, creating positive projects, and establishing an exercise routine.
Some of my patients have found it difficult to complete mastery activities due to lack of energy. If you are experiencing lethargy due to sadness, grief or anxiety, I suggest that, before trying to tackle mastery activities, self-care must be on board first. I noticed that during the adjustment phase to social distancing many people increased their consumption of food and other outside sources of comfort, went to bed later, stopped changing out of their pajamas, stopped exercising, and watched a lot of news or binged watched TV. This is all normal considering the shock the stay-at-home orders have caused across our nation. Now that the grace period is over, and we are in it for the long haul, self-care needs to be prioritized. This means staying away from overconsumption of the news, discontinuing the use of food to cope, showering and changing clothes daily, eating three meals per day, getting a full night’s sleep, and finding a way to exercise. Many, if not all, of these self-care needs must be met first in order to gain the energy that was lost.
Another significant skill that many of us would benefit from learning or re-engaging in is emotion regulation. Engaging in yoga, meditation, breathing exercises, Thai chi, or qigong can go a long way in bringing balance back into an inner-world that is seemingly out of balance due to external factors.
3) Loss of connection
Not being seen or heard is a cornerstone of trauma. Our current situation puts many of us at risk while we are being isolated from our family, friends and co-workers. For those of us who are quarantined alone it is going to be vital to maintain social contact. Research has shown that visual connections are more important than text, email or social media. Maintaining facetime calls throughout the week will help with feelings of loneliness. In addition, it will be helpful to establish and maintain rhythms with family and friends that involve shared meals, storytelling and games.
4) Numbing
When we lose our sense of agency and are overwhelmed by the misinformation and terrible images on the news it is easy to numb or space out. Most of us do this by watching TV or drinking. Passivity is not good in this circumstance. This is a marathon and we need our bodies to feel alive. Our emotions are imperative communication signals. Emotions help us feel alive, connect with others, and motivate us.
It is important for us to process our emotions as they come, so that we don’t find ourselves reacting impulsively. The goal is to avoid reactions and move towards responding in a grounded way. We cannot do that if we are denying our feelings. Impulsive reactions are more likely to happen when we deny or sweep our feelings under the rug. Sharing your feelings with others can create a sense of connection and knowledge about ourselves that we can use for our own betterment. For instance, If my husband doesn’t know that I am scared he cannot comfort or help me. If I do not know that I am scared I will not learn what makes me feel safe.
Additionally, meditation is a profoundly useful way to get in touch with yourself. However, after engaging in meditation it might be necessary to process your feelings either with a friend, partner, or through journaling because intense feelings may arise due to our current situation.
5) Negative and absolute beliefs, such as, “This will last forever.”
During a crisis, it is easy to lose a sense of the future. It is valuable to develop a sense of time for yourself. Meditation can be helpful for this as well. When you notice that thoughts, emotions, and sensations pass it is easier to hold space for your own pain. Another helpful tool is to mindfully notice your moods. Pain from trauma usually comes in waves. For instance, yesterday the loneliness may have been hard, however, today is more tolerable because you have a group or family video call scheduled. Staying present can help emotions pass.
6) Lack of safety
We absolutely need to feel safe and unfortunately, right now, a lot of us are not feeling that way. It is good in these moments to focus on what does make us feel safe. Is it a specific type of music or comedy? Is it praying? Does snuggling with your partner or holding your child make you feel secure? It is useful to write down a list of go-to activities that inspire a sense of safety.
Another important element of safety is touch. Some of us are quarantined with others. If this is the case for you it is good to comfort one another with frequent holding, hugs, kisses, hand holding, and just generally being close. If you do not have that luxury a pet can help, as well as other self- nurturing activities such as: taking a long bath/ shower, curling up in a blanket, aromatherapy, compassionate self-talk, long walks in nature, food that brings back good memories, and frequent video calls with friends/ family.
7) Instability of Identity
Many of us derive our identity from the activities that we engage in such as athletics, our careers, hobbies, religious or spiritual activities, our circle of friends, and our family. As we face the challenges of losing aspects of our lifestyle, and many of the material comforts that we have acquired, for an indefinite period of time, it can be challenging. Our understanding of who we are and where we fit into the world can be disrupted and a feeling of displacement can ensue. It is important that we remind ourselves that our worth and who we are as individuals is derived by our values and special characteristics / attributes.
Nothing, not even a big, very scary Pandemic can take away the fact that we are: hard working, loving, honest, courageous, kind, gentle, strong, caring, assertive, hard-working, reliable, honest, practical, responsible, loyal, mature, creative, consistent, appreciative, capable, inspiring, sensitive, perceptive, patient, thoughtful, trustworthy, grounded, motivated, versatile and resilient people. These are the qualities that make us special and this is what is going to get us through this very challenging time. We must do what we can to keep our minds and our bodies healthy and spread as much love to others as we can. Remember this health crisis is happening to all of us. This is a human problem and because we are all humans, we will find a way through it together <3
If you or your family is struggling with the current health crisis please call to get support at (619) 330-9500.
We can help you at Good Therapy San Diego!
