The Collective Trauma of Covid-19
Anxiety surrounding the Covid-19 virus continues to grow as cases skyrocket exponentially throughout the United States weeks after re-opening businesses. The devastating consequences of the pandemic reach far beyond physical health, with significant implications on mental health. These implications must be addressed as they can have lasting effects even long after the crisis has passed. Individuals experience emotional distress in response to perceived threats, and the virus has undoubtedly served as a direct threat to people all over the world. The impacts of this unprecedented situation are multifaceted with people experiencing challenges physically, socially, mentally, and financially.
It's important to acknowledge the situation for what it is:
a collective trauma.
The term collective trauma refers to "the psychological reactions to a traumatic event that affect an entire society." Though individuals react differently to crises, it's undeniable that the virus has impacted everyone in one way or another. Different groups of people have been affected to varying degrees, with vulnerable populations most at risk.
The pandemic has changed life as we know it; many find themselves struggling to adjust to the "new normal." The uncertainty surrounding the situation has invoked feelings of fear and restlessness.
Though necessary, the implemented measures to prevent the further spread of the virus also present damaging impacts on mental health. Recent research published in The Lancet indicates that isolation and quarantine have led to distressing psychological symptoms such as confusion, anger, depression, and even Post-Traumatic Stress Disorder (PTSD). The Kaiser Family Foundation poll demonstrated that 56% of Americans reported pandemic-related stress that led to at least one negative mental health effect such as problems with sleeping or eating, increased alcohol use, or worsening chronic existing conditions. Another report from the Well Being Trust indicated that the pandemic could cause 75,000 additional deaths from drug and alcohol misuse and suicide due to social isolation, uncertainty and fears about the virus, and massive economic failures.
“If the country continues to ignore the collateral damage - specifically our nation’s mental health - we will not come out of this stronger.”
With no foreseeable end in sight, the question becomes: How do we best cope with these current circumstances and manage the collective trauma?
Acceptance
Much of the current situation is out of our control, which is one of the most frustrating factors. Though harder said than done, accepting the situation for what it is rather than what we wish it would be is the first step in learning how to cope with the current reality. "Radical acceptance" is a skill taught in Dialectical Behavioral Therapy (DBT). It refers to fully accepting our reality without judgment and it's applied in situations that are out of our control. Acceptance is not synonymous with giving up or approval; it simply means acknowledging the situation for what it is.
Acceptance also applies to any negative emotions one may be experiencing. It's normal to feel discomfort in response to chaotic conditions. Avoiding or resisting the experience only further perpetuates suffering. When we accept our situation and our emotions, we can learn how to navigate them better. Developing distress tolerance tools rather than focusing on the unfairness can help people move through these unpleasant times.
Directing Attention
Dwelling on the aspects that are not within our control cultivate feelings of fear and helplessness. It's important to direct attention to actions that can alleviate the sense of panic by recognizing negative thought patterns and triggering stimuli.
Limit exposure to news: While it's important to stay informed, overexposure can be overwhelming and discouraging. Set aside a specific amount of time a day to update yourself on the recent developments to limit overconsumption of negative information. Be aware of prevalent misinformation and take careful consideration in choosing sources.
Seek uplifting news: Most media outlets paint a rather grim picture of the state of the world these days. Though it's undeniable that there is a significant amount of tragic events, there are also glimmers of hope and positivity in others.
Set a schedule: Though the pandemic has interrupted most daily routines and schedules, it's essential to implement structure within the confinements of the situation. Having structure enables a sense of stability during times of drastic change and cultivates a sense of purpose.
Self-Care
The virus is out there and spreading rapidly. All we can do is practice proper prevention measures and adopt healthy habits. Stress and anxiety have been proven to weaken the immune system, putting us at a higher risk of developing illnesses. Now more than ever, it's imperative to prioritize self-care.
Exercise: Incorporating exercise into daily routines can significantly help reduce stress and support the immune system. Even 15 minutes of exercise a day can help fight anxiety, improve mood, and enhance mental clarity. There are many exercises one can perform, such as taking a walk around the neighborhood or utilizing the vast amount of free at-home workout videos on Youtube.
Meditate: Research has demonstrated that regular meditation aids in emotional regulation, stress-reduction, concentration, and even interpersonal effectiveness. It serves as a great way to cultivate inner peace and reduce reactivity to environmental stressors.
The 15 Best Apps For Mindfulness, Stress Reduction, And MeditationTake breaks: Allow yourself to take breaks when feeling overwhelmed. These are extenuating circumstances and it's normal to feel unmotivated. Provide yourself with the space to take breaks without feeling guilty to recharge and return to the task at hand. Make time for activities that you enjoy to prevent further burnout and frustration.
Staying connected
Social support is instrumental in helping people cope with disasters. While it’s necessary to practice physical distancing to prevent the further spread of the virus, it’s just as crucial to stay emotionally connected. Isolation and loneliness present their own damaging effects on mental health, especially during times of crisis.
Most importantly…
Seek help if you need it by utilizing mental health resources. Many therapists are now offering online assistance. There are also many HIPAA compliant telemedicine apps such as TalkSpace, LARKR, and Brightside that will connect you with a licensed professional. Therapy can significantly aid in navigating distressing circumstances and the associated psychological discomfort. Prioritizing mental health is vital in overcoming this challenging period.