The effects of the pandemic are unique to each individual and family; we cannot overlook that some groups face more significant challenges during this time. First responders, those experiencing food and housing insecurity, the immunocompromised, and marginalized communities are likely to endure losses that complicate their emotional and financial recovery. While some may experience more severe challenges than others, we are all navigating a traumatic experience and feeling some level of distress, whether it be mental or physical.
It’s essential to recognize that there is no “correct” way to feel. Thoughts such as, “I should be more productive,” or “I should work out more,” can be damaging. It’s entirely normal to feel anxious, fatigued, or even emotionally numb. Allow yourself to experience your feelings, and recognize that trauma can present itself in both emotional and physical forms.
Trauma stemming from the COVID-19 pandemic can arise from various sources: losing a loved one, witnessing widespread suffering, job loss, or even the stress of continuing to work while risking your health and that of your family. The absence of normalcy, feelings of isolation, and pervasive uncertainty can also contribute to trauma. It’s common to have varying reactions to these events, and your emotional state can fluctuate daily. Below are some signs of traumatic stress.
Revisiting Old Traumas
For many, the current crisis has unearthed past traumas. Old experiences can resurface as flashbacks, intense dreams, or repeated memories. Some individuals may experience panic attacks or nightmares. According to Psychology Today, what feels like a perpetual nightmare can indeed lead to actual nightmares: “The nervous system has taken a major shock, and even in our sleeping hours, the brain continues to process the event.” This contributes to the disrupted sleep patterns often associated with trauma.
Living with PTSD, I find that the anxiety, discomfort, and sadness stirred by the pandemic have reopened old wounds. It often feels like past traumas are resurfacing, and I have to remind myself that while my emotions may echo those past experiences, the current circumstances are different.
Emotional Highs and Lows
I’m learning to accept that my emotions can swing wildly, sometimes even within hours. Outbursts of anger, anxious rants, or deep bouts of sadness are all typical responses right now. We’re scared, and we’re grieving. Disconnection from our feelings is also a common reaction; feelings of denial and numbness can arise. Some may cry frequently, while others may experience what I refer to as “emotional constipation,” where feeling anything seems impossible. I spent a long time believing I was incapable of crying, thinking I was somehow broken. All reactions are valid; vulnerability can lead to feelings of helplessness and even trigger depression. It’s crucial to talk to a therapist, friend, or loved one about what you’re experiencing.
Distorted Perspectives
Trauma can distort our thinking. Our minds may tell us untruths, sometimes in an attempt to protect us or to help us make sense of our feelings. We might feel guilty for not doing more to avert disaster or experience survivor’s guilt for feeling okay while others suffer. Trauma can instill a pervasive sense of distrust, making the world seem dangerous and unpredictable. We may also find ourselves blaming ourselves for the trauma, feeling weak for not coping better.
Physical Symptoms
Often, it takes a headache, cold sore, or change in appetite for me to recognize my stress level. Right now, we aren’t just emotionally struggling — we’re also experiencing physical manifestations of trauma. Our thoughts race with “what ifs,” and we may eat more or less than usual. Fatigue, aches, and an elevated state of alertness are common. Our hearts may race, and breathing can become difficult. Changes in libido are also frequent. I often feel a heaviness when overwhelmed by stress, and physical activity sometimes releases pent-up emotions.
For some, the trauma of this period may linger for an extended time. Health care workers, essential personnel, patients, and those who have lost loved ones are at heightened risk for developing PTSD. However, the encouraging news is that as we gradually return to a semblance of normalcy, many of the adverse feelings we’ve been experiencing can improve.
Every individual’s response to trauma will look different, and it’s normal to struggle with processing current events. Lowering expectations for ourselves is vital, and it’s okay to counter negative feelings with positive affirmations from friends or family. Remember, regardless of what you’re feeling, be gentle with yourself.
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Summary
Understanding trauma responses during the pandemic involves recognizing that each person reacts differently. The emotional and physical effects can vary widely, and it’s normal to experience swings in feelings and thoughts. Embracing these reactions, seeking support, and being kind to yourself are essential steps in navigating this challenging time.