A Pandemic = Traumatic Event: how trauma impacts your health and what you can do about it

Written By Rhea Waite
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A Pandemic = Traumatic Event

how trauma impacts your health and what you can do about it

Photo by Josh Hild on Unsplash

Feeling extra sensitive or overly tired these days? This is a NORMAL reaction for what is happening in our country, our world right now. Collectively we are experiencing major trauma as we watch hospitals fill, people die or be killed, riots, protests, economic collapse, job losses, home losses, governmental disasters, weather that is the “worst in 50 years”, locust swarms, and so much more. We are experiencing a disruption in our sense of safety/security and a shift in our sense of collective/personal self to one of uncertainty, confusion, and distrust. It rocks every part of our physical, mental and emotional selves to the core. And, it is occurring over and over without reprieve for months now. This pandemic is a traumatic event.

The American Psychological Association defines trauma as an emotional response to a terrible event. I would add that any deeply distressing or disturbing experience where our sense of safety and security are disrupted is considered a “terrible event”. People who experience a trauma may experience anxiety, anger, depression, isolation, sadness initially. People may also experience fatigue, weight loss or gain, difficulty focusing, flare ups of chronic infections, disrupted sleep, increased pain, GI distress, PTSD, and increased inflammation which leads to many chronic illnesses. Trauma (even emotional/mental traumas) can be “stored” in the tissues in the form of pain, discomfort, or disease. Each person’s response to trauma is different which makes it complex to treat. Everyone is going to need different tools for managing it.

Currently, it seems that many people who have had previous traumas or PTSD are experiencing an increase in their personal manifestations of these conditions. People who are in abusive relationships (parent/child/adult/couple/etc) are experiencing unimaginably difficult conditions as they can no longer escape to work/school/etc for reprieve. This ariticle in New York Times back in April does a great job of talking about how abuse is an “opportunistic infection flourishing in conditions created by the pandemic.” If this is your situation please seek help any way you can. This organization is nationwide and available 24/7.

This study that is being done demonstrates that in April 90% of participants were experiencing a traumatic event. At that time, 27% of participants were experiencing post traumatic stress disorder (PTSD). In April. It’s July now and I’m assuming those numbers are way higher. For reference, these are VERY high numbers. The national estimate for PTSD is around 5.3%. So, we are talking extremely large-scale trauma. Worldwide PTSD.

So, all of us together, at once are under going an extremely stressful/traumatic experience. It’s been going for 6 months now without an end in sight. I think it’s important to discuss how we will help each other during this time.

Here are some things that you can do to support yourself and your loved ones right now:

  • Stay connected. At the top of the list because it is one of the most important for building resieliency from trauma it is particularly difficult right now because of the social distancing orders/recommendations. However, research shows that isolation is harmful to our mental and emotional well-being. Here are some ways to stay connected when we are asked to maintain a distance:

    • Video chat call

    • Marco polo (a video chat app which I am currently loving)

    • Phone calls with people you like and love

    • Socially distant “hang-outs” – we have these occasionally where we “hang out” with our friends outside in a space where we can all be far apart. We talk and laugh. We wear masks too. It’s extremely helpful for my soul.

  • Talk about your feelings. Talking about your feelings is helpful. I find it is most helpful to find a friend who is a good listener and to just talk about your emotions. Don’t try and fix or change them, just get them out into the open. Think of it as a verbal diarrhea session. Sometimes, I just talk to my dog, he’s a really good listener. You are good, smart and perfect just as you are.

  • Take a media and social media fast. Put down the phone, turn off the tv. Read, do a craft go for a walk. Pause the impute of information coming in for a few days or give yourself a specific time frame in your day when you look at the information. This will do wonders for your mental health and focus.

  • Move your body. Exercise every day 30 minutes or more. Movement that is rhythmic is the most helpful to a wired nervous system. Walk, run, dance, just move.

  • Get outside into nature. Being outside it’s way easier to social-distance. Fresh air and nature is extremely good for your mental/emotional and physical health. If it’s available to you, go for a hike.

  • Practice good self care. There’s no time like the present to set up supportive self care routines. Focus on bedtime routine, leveling up your sleep, eating to support your immune systems/hormones/body, daily movement (see above), practice daily meditation (see below), avoid alcohol/drugs

  • Journal/brain dump. similar to a verbal diarrhea session with a good friend but on paper. I like this one personally because it’s uncensored. I encourage daily writing. Again, it’s just your feelings written out without trying to “fix” things. You are good, smart and perfect just as you are.

  • Practice Gratitude. I write about this a lot. But really, practicing gratitude has a lot of benefits. Here’s a great article on the science of it.

  • Worry time. Set a timer for 5 minutes. This is your time worry about everything. This your time to let it spiral into a mess of tragedy. The worst of the worst. Go nuts on your concerns, worry and worry and worry. For 5 minutes. Then stop when the alarm goes off. Why? Because it’s important for your mind to have time to focus on the worrying. Giving the worry mind dedicated time, reduces the infiltration of worry throughout the day and helps you focus better. Stop when timer goes off and switch to the next thing: Dream Time

  • Time to Dream. Again set a timer for 5+ minutes. At the start of your timer begin to dream about what your future self will be doing. Where you’d like to be, what you want to be doing, who you want to be with in six months, a year, 5 years, 10 years. Go big and get into discovering your most elaborate desires. Why? Same reason as above. Plus, it’s good to have goals.

  • Mindfulness. Meditation is my personal favorite as it can be done anywhere, even when walking. It’s helpful for soothing the nervous system and focusing the mind. Using apps such as Calm, Headspace, Sleep Cycle or many others can be helpful.

  • Be kind/patient to yourself and others. Understand we are all going through this. We have each other for support so be kind to everyone, you don’t know what else they have going on that could be making things harder or easier for them.

  • Seek help. There is no shame in seeking help for your emotional and physical wellness. Reaching out for help is very courageous because it shows you know your limits. Many doctors and therapists have moved to an online platform so they can support you during this time.

    • Find a therapist you resonate with, it’s ok to switch if you don’t jive with who you’re working with. Here are some online resources to explore:

  • Support your mood with food. Although it can be very difficult right now avoid sugar and processed foods to be sure that you are not experience mood disruptions from the chemicals in the food or the spikes and dips in blood sugar. Instead, eat lots of whole food nutrition of vegetables, fruits, protein and healthy fats. If you want to learn more, go get your free Eat For Your Health guide here.

Hopefully you can use some or all of these tips if you are feeling anxiety. Again, reach out for help if you need it, please don’t feel that you are suffering alone.

If you want to read more about trauma, the effects of trauma, and healing from it below are some resources:

Stay safe, wear your mask, wash your hands, and snuggle your loved ones. We will get through this and we will be ok at the end.

Rhea Waite
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