Trauma and the Pandemic

Written by Amy Rollo, M.A., LSSP, LPA, LPC-S

Owner of Heights Family Counseling 

 

If you have ever experienced a trauma, you are likely struggling during the pandemic. You might be wondering why you are experiencing panic, despair, anxiety, depression, etc. I want to let you know there is a reason you feel this way; your body is trying to protect you. Your reaction is because the amygdala (a set of neurons located in the brain's medial temporal lobe) signals any perception of threat. I call it our survival instincts; it signals any and all danger in order to protect us. For instance, individuals who have experienced previous trauma, often experience big emotions and reactions to what others might perceive as minor triggers. Unfortunately, this pandemic trigger isn’t minor. In fact, for the first time for many humans, their own health, and as well as their loved ones are at risk. In addition, financial safety is at risk for most as well. These are HUGE triggers for all of us. However, if you have experienced a trauma, this isn’t the first time to experience a threat to your safety. That means your amygdala is aware and REMEMBERS uncertainty. Right now your amygdala is shouting “danger, remember what happened last time, it’s time to panic.” It is hard to feel calm when someone is constantly shouting panic from within.

 

Please know however you are reacting to this trauma, and I do not use the word trauma lightly, is okay. There is a reason for our reactions. Some people have what I call an under-reaction. Despite the world being mostly shut-down, it’s business as usual; no threat is seen for these people. This is a trauma response for many. The threat is just too big; it is too scary to cope with at this time. Productivity is used as a means for escapism. If you find yourself overly focused on completing tasks, not making any changes in your routine, it is possible that you are in a trauma response and not able to face the pandemic at this time. Go easy on yourself and make sure to add some things to your routing to complete the stress cycle each day. This might be meditation, yoga, running, or journaling.

 

Others are responding to the trauma with panic and seeing threats everywhere. We might have spent our whole life telling ourselves we are safe and all of a sudden we are changing clothes and removing shoes after a walk, sanitizing our mail, or sanitizing our groceries. It makes complete sense that this would send you into panic. One trick is to let yourself focus on what you can control- your social distance, your hygiene, your sanitizing things you touch from the outside. You cannot control more than that, so do not let your mind focus on it. I am not minimizing the impact of the pandemic, but grounding yourself in facts that are soothing can also help. I keep telling myself that in my age range and health, more that 99 percent recover. I tell myself that I do not leave the house, so my risk is even lower. I tell myself I will be okay. I even remind myself of people in their 90s who have recovered instead of focusing on the stories without a positive outcome.

 

Grounding exercises are extremely important each day. When our amygdala is shouting we are in danger, it is good to ground ourselves in the moment of health. Focus on your breath. Breathe in deeply, fill your lungs with gratitude of air. Breathe out slowly and release any fears. Those fears are not in the moment- in the moment you are completely safe, well, and healthy. Remember, if you have experienced a trauma, you have likely figured out survival skills along the way. Use those skills now. Do self-soothing behaviors. Long bubble baths, exercise, journaling, self-soothing affirmations, and continue therapy.

 

If you work with me, you will hear me say this ALL THE TIME. Your story makes sense to me. It’s because, I believe we all have a reason for responding, feeling and behaving the way we do. My job is to make sense of it, and help you make sense of it, so you feel more empowered to respond in the way you choose. Breathe in gratitude; breathe out fear.

 

If you are struggling during the pandemic, trauma therapy can help. Contact us today to learn more. 

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