COVID-19 and PTSD

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The coronavirus (COVID-19) pandemic and the economic hardships it has created will take a significant emotional as well as a physical toll on Americans in the coming months and years, according to the Centers for Disease Control and Prevention (CDC).  It is not uncommon to experience some level of stress reactions or PTSD after a trauma or event such as the COVID-19 pandemic. Many people can feel detached or down, have sleep problems like nightmares, or have flashbacks where they feel the event is happening again.

During the COVID-19 pandemic, you may experience stress, anxiety, fear, sadness and loneliness. And mental health disorders, including anxiety and depression, can worsen.  Surveys show a major increase in the number of U.S. adults who report symptoms of stress, anxiety and depression during the pandemic, compared with surveys before the pandemic, according to the Mayo Clinic. Some people have increased their use of alcohol or drugs, thinking that can help them cope with their fears about the pandemic. In reality, using these substances can worsen anxiety and depression.

What is PTSD?

U.S. Veterans Administration (VA) defines PTSD (posttraumatic stress disorder) as a mental health problem that some people develop after experiencing or witnessing a life-threatening event, like combat, a pandemic or natural disaster, a car accident, or sexual assault.  Symptoms may include flashbacks, nightmares and severe anxiety, as well as uncontrollable thoughts about the event.

Most people who go through traumatic events may have temporary difficulty adjusting and coping, but with time and good self-care, they usually get better. If the symptoms get worse, last for months or even years, and interfere with your day-to-day functioning, you may have PTSD.

It’s normal to have upsetting memories, feel on edge, or have trouble sleeping after this type of event, according to VA. At first, it may be hard to do normal daily activities, like go to work, go to school, or spend time with people you care about. But most people start to feel better after a few weeks or months.

If it’s been longer than a few months and you’re still having symptoms, you may have PTSD.  For some people, PTSD symptoms may start later on, or they may come and go over time.

How people respond to these normal reactions may make the difference between long-lasting symptoms and short-lived problems.  There are treatments and strategies that work for PTSD that can help with the stress, grief, and anxiety that many people are feeling. If you have PTSD, or have symptoms that last longer than a few months after the traumatic event is over, your best chance of getting better is by working with a mental health or medical provider.

During this kind of event, you may not have any control over what’s happening, and you may feel very afraid. Anyone who has gone through something like this can develop PTSD.

Self-care strategies

Self-care strategies are good for your mental and physical health and can help you take charge of your life. Take care of your body and your mind and connect with others to benefit your mental health.  To reduce stress triggers:

  • Keep your regular routine. Maintaining a regular schedule is important to your mental health. In addition to sticking to a regular bedtime routine, keep consistent times for meals, bathing and getting dressed, work or study schedules, and exercise. Also set aside time for activities you enjoy. This predictability can make you feel more in control.
  • Limit exposure to news media. Constant news about COVID-19 from all types of media can heighten fears about the disease. Limit social media that may expose you to rumors and false information. Also limit reading, hearing or watching other news, but keep up to date on national and local recommendations. Look for reliable sources, such as the U.S. Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO).
  • Stay busy. A distraction can get you away from the cycle of negative thoughts that feed anxiety and depression. Enjoy hobbies that you can do at home, identify a new project or clean out that closet you promised you’d get to. Doing something positive to manage anxiety is a healthy coping strategy.
  • Focus on positive thoughts. Choose to focus on the positive things in your life, instead of dwelling on how bad you feel. Consider starting each day by listing things you are thankful for. Maintain a sense of hope, work to accept changes as they occur and try to keep problems in perspective.
  • Use your moral compass or spiritual life for support. If you draw strength from a belief system, it can bring you comfort during difficult times.
  • Set priorities. Don’t become overwhelmed by creating a life-changing list of things to achieve while you’re home. Set reasonable goals each day and outline steps you can take to reach those goals. Give yourself credit for every step in the right direction, no matter how small. And recognize that some days will be better than others.
  • Make connections. If you need to stay at home and distance yourself from others, avoid social isolation. Find time each day to make virtual connections by email, texts, phone, or FaceTime or similar apps. If you’re working remotely from home, ask your co-workers how they’re doing and share coping tips. Enjoy virtual socializing and talking to those in your home.

The COVID-19 pandemic can take a mental and emotional toll on anyone.  If you are struggling mentally and emotionally during these difficult times, there are effective treatments for those struggling mentally and emotionally that can help you live a happier, more productive life.

References:

  1. https://www.mayoclinic.org/diseases-conditions/coronavirus/in-depth/mental-health-covid-19/art-20482731
  2. https://www.ptsd.va.gov/gethelp/selfhelp_coping.asp
  3. https://www.mayoclinic.org/diseases-conditions/post-traumatic-stress-disorder/symptoms-causes/syc-20355967
  4. https://www.ptsd.va.gov/publications/print/understandingptsd_booklet.pdf
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