5 Questions We’re Having About Pandemic-Related PTSD, Answered.
by Marissa Pomerance
We’re all at the point where watching actors hugging and socializing on TV sends us into a Corona panic.
It sends me, in particular, into a hypochondriacal tailspin.
Previously normal, everyday activities are now so terrifying that watching other people on our screens can send us into a spiral. And that’s what PTSD can feel like. Except, it’s more like TSD, because we’re nowhere near “post.”
So we posed a few questions to licensed clinical psychologist and best-selling author, Dr. Ramani Durvasula, who helped us make sense of what we’re all feeling, why we’re feeling it, and what to do about it.
1. In what ways has this pandemic been collectively traumatizing?
Trauma is an experience during which a person feels at risk for their lives or the lives of someone close to them.
And on top of all of that, there’s also apathy, loss, loneliness, and isolation. And all of this is occurring in a context in which people are grappling with real loss — fear of illness, actual illness in families, grief, lost jobs, lost income, careers that may have been sidelined to home school, children who are experiencing setbacks from not being with peers. Uncertainty is hard for most of us, and it is particularly difficult for people who are struggling with anxiety. And the level of uncertainty at this time is unprecedented. Plus, the backdrop to all of this is “will I get sick, will I get someone else sick?"
We are also seeing upticks in family violence and intimate partner violence, which can be an intensification of ongoing traumas for people experiencing them. Rates of substance use also appear to be going up.
Now add on top of that a terribly polarized world in which a significant proportion of people are denying the severity of COVID, aren't adhering to mask requirements, and so people are also having to cope with a larger antagonism in the world and within their families — which is a tremendous stress.
This is indeed a sort of "collective experience" and in some cases a collective trauma. Everyone lost something. The challenge is that some have lost more than others, so many feel a sense of survivor guilt for having more and that can also impede healing. Yes, some of us do have more — so you can give back via volunteering or donating— but it's ok to acknowledge that your losses are real, even when others have had “bigger” losses.
2. Should we all be worried about having PTSD after this is over?
I think we want to be careful here — while I have no doubt that we will see some PTSD as a result of the pandemic, I don’t think it will be normative.
And to be clear, the pandemic is not a trauma for everyone. Everyone is having a different experience of it.
Those who have lost loved ones or who are front line workers or health care providers are having very different experiences than those who are holding on to their jobs and working at home or who have help with their children. Those with comfortable and safe places to live are having different experiences than those in unsafe living conditions or cramped quarters.
And trauma becomes PTSD through various pathways. The severity, proximity, interpretation of the trauma and other qualities of the trauma all have bearing on whether a person goes on to develop PTSD. Past experiences with trauma or ongoing mental health issues can also increase the likelihood of developing PTSD.
3. Even though we’re still in the midst of this pandemic, is it possible we have PTSD as we’re experiencing it?
PTSD is characterized by avoidance of the situations that resemble the trauma or are associated with the trauma, finding ways to numb or detach from the pain, a sort of agitation or jumpiness, a constant state of sympathetic nervous system arousal, hyper vigilance and over monitoring the environment for threats, re-experiencing the trauma through nightmares, intrusive thoughts, and flashbacks.
So I think we’re already seeing some PTSD symptoms starting to emerge— like social avoidance, some reluctance to go too far from home, a fear that things can go wrong again, having nightmares and flashbacks about the pandemic, being on edge and vigilant, and more jumpy than usual.
People who once traveled with ease may be more careful about airports, hotels and airplanes. People who loved to eat out may need to readjust to that again because they associate restaurants with risk. Allowing people into your home or going into someone's home will also require an adjustment.
4. As we try to get back to normal life, will this sense of PTSD fade, or will it linger for awhile?
We are going to be tentative kids for a minute trying to adjust to a new normal.
We may see a possible exacerbation of symptomatology in people who may have already had PTSD that was reactivated by the circumstances around the pandemic and quarantine.
I think there may be fear of going backwards and being isolated and restricted again. A person who experienced heightened domestic violence during quarantine may potentially find herself better able to get help after these restrictions lift, but some may also have been so harmed by the ongoing abuse, that it may have set them back psychologically.
And many of us are losing our socialization skills — we just aren't spending time with people in the same way. So as a result, our ability to access social support may be a bit stunted and people experiencing PTSD who are already prone to avoidance may struggle with accessing support. Front line workers who were chronically under threat of becoming sick— ranging from emergency workers to grocery store employees— may be experiencing a sense of burnout, which may not be PTSD, but may progress into negative emotional symptoms.
We aren't used to being in the world in the same way, and may just be tentative for awhile, like testing out the ice over a lake to make sure it is safe.
5. What are some actionable tips for coping with all of this trauma? What can we be doing now to minimize the potentially traumatic effects of the quarantine?
Cultivate your social support: Zoom is not satisfying but social contact is crucial. Stay in touch with people and create a bubble of folks you can safely spend time with.
Give yourself more time to get things done: Everyone is moving more slowly. There is a strange apathy and lethargy that all of this has caused. So things take longer and sometimes we get frustrated with ourselves and even anxious when we aren't getting things done in the same way. Cut yourself some slack.
Mindfulness is everything now: And I don’t just mean meditation. Because of all the uncertainty in the world, all we have anymore is the moment we are in. When you take that walk, take time to take in what is around you. When you eat, be present with your meal. Just stay in each moment and pay attention to each moment because it can help you from getting lost in the thickets of the uncertain future.
Don’t focus on hypotheticals: We are all driving ourselves a bit mad by saying, “if things open on this day, then this, and if things open on that day, then that, and if things don't open, then the other.” It's understandable, but it can waste a lot of bandwidth to keep planning around a moving or even non-existent target.
Consider therapy: This is fairly obvious, but if you are in therapy, keep going. If you’re not, this is a good time to begin. A non-judgmental place to process the painful events in your life and to talk about your fears. And since most of us are working remotely now, it is actually a little easier to do because there’s no driving or parking involved.
Practice self-compassion: If you get to the end of the day — you did it! Give yourself a lot of credit. Acknowledge that you made it through the day. This means self-kindness, mindfulness, and the fact that we are all going through this and trying to figure it out as we go.
Marissa Pomerance is the Managing Editor of The Candidly. She’s a Los Angeles native and lover of all things food, style, beauty, and wellness. You can find more of her articles here.
