4 Helpful Tips to Reduce PTSD in Coronavirus
If you’ve read my last post on “What it’s like to face coronavirus as a Trauma Survivor”, you may relate to some of how coronavirus is impacting you right now. Now, regardless of if you identify as a trauma survivor or not, here are some helpful tips to help you reduce your PTSD and anxiety during these times.
My hope is that you find one of these helpful as you face the next few days and weeks ahead.
Some tips for you, my dear friend, trauma survivor, or fellow human..
1} Swim in one pool, not both. “Unblend” Past from Present.
Unblend is a term used in Somatic Experience, a trauma resolution method, which talks about how our bodies sometimes blend experiences of the past with the present. We need to identify when your brains and bodies are blending the two up, and help “un-blend “ them.
The past and present can get confusing, but imagine this.
Imagine separating two pools of water. One is a pond that is more shallow and one is a deep pool. They are similar but very different. Let’s separate it for your brain. Imagine shallow pond is today’s reality, and the pool is the past and the.
Now, When we are flooded with emotions, we are often swimming in both today’s pond and the past’s pool of all the emotions and memories of the past.
The pond of trauma of today’s world is more than enough to exhaust our brains and bodies and we need the energy to keep swimming. If you notice your mind and body are flooding you with fear, worries, panic or concerns, and stuff from the past are being kicked up, you’ll want to pull your body out of the emotional reality of the past. {This is similar to slowing down a flashback or panic attack}
Separate past emotions from the present day
Reduce emotional flashbacks
You can do this by taking out a pen and paper and drawing a picture of Current You and Past You to help yourself see how , as an adult, you are in a different place than you may have been in the past. I invite you to do this activity because often the brain needs a physical image to be able to process the difference; talking about it or thinking about it may not be enough.
2}Knowledge is Power
Knowledge is hugely stabilizing when you know why you are the way you are.
Psycho-education can be reassuring and settling when you realize that some of this emotional dysregulation is actually a trauma response.
Your fear, panic, thoughts, obsessiveness, anxiety or depression are normal. Even very emotionally strong people who have invested time and energy into their healing are feeling the weight of the world’s changing realities right now.
There are so many resources out there that can teach you more about trauma and healing so that you can begin to notice when you are feeling off and deal with it sooner rather than later.
Websites such as : A website with tips for your Coronavirus Anxiety
An article with some wonderful books for children and adults to read
Calm.com for anxiety relief
Resources:
Free 24/7 hotline to text for support
Free online course from Yale University on Cultivating Happiness
Tara Brach Mindfulness Recordings
Books such as :
The Butterfly And The Oyster {a book for kids} and
Podcasts:
Bren’e Brown on Staying Calm during this Pandemic “Unlocking Us”.
The Trauma Therapy Podcast a resource with mind-body education for you in healing anxiety and trauma.
I do also want to say, If you’re feeling an intensity that is concerning to you, I strongly urge you to reach out to your therapist for a session, or find a professional to consult with if you’re not yet in treatment.
There is real bravery and courage in reaching out for help when needed.
At this time, you may need medicine as well for additional support, and that is ok too.
I find it inspiring when people are open minded and take bold steps to protecting their sanity, especially at times of intense change. You can stave off longer term trauma symptoms or reduce the intensity of depression or anxiety when you take a proactive and responsible approach to your mental health.
You may not be aware of any trauma history in your life and still be feeling trauma symptoms like anxiety or depression right now. This is normal too.
Trauma is not an exclusive club.
Trauma survivors and those aware of their trauma histories know that it is important to tend to their symptoms ASAP because they tend to grab attention like a little child screaming for love and then settle once they are given some tender loving care. If this is new for you, the good news is that symptoms can and do soften and lessen, and even sometimes dissipate when understood well and cared for properly.
3} Structure and Routine is the opposite of chaos and turmoil.
Create a basic structure of when you will wake up, eat breakfast, do some work, art, talk on the phone, journal, work {if you are} and when you eat lunch, dinner, watch TV, do your prayers and when is a good time to settle down for sleep.
Even if it is a loose schedule, it will help you regulate your emotions and body functions.
Focus on the few things that are within your control to keep orderly.
Get dressed, wash your face, shower, clean the house... Yes, the small things send a message to your brain and body that things are still moving.
Just as sunlight lets your brain and body know that it's day time and darkness helps you know that it's time to settle down for the night, keeping with your regular grooming and self-care schedule, even if its getting dressed, brushing teeth and keeping tidy lets your brain know that you are still functioning even when the world has a lot of messiness right now.
4} Draw or write about the future, when this experience is tucked in with the stories of the past .
Trauma robs us from thinking creatively and seeing how our future can be better than our present.
Personally, I have been tempted to let go of some exciting plans for the coming year before I realized that these dreams and ideas are what energize me. When I recommitted to them, I noticed how my body felt energized again.
Visualizing and dreaming for your future activates hope and allows you to think creatively, which floods your brain with “feel good hormones”.
Yes, things are shifting and slowing down but that does not mean that you need to stop thinking, feeling, dreaming and planning for life. You will get through this, and you’ll get through it even better if you keep putting one foot in front of the other and hold onto the bigger picture. You will keep moving. You may as well do it with focus, persistence and some excitement.
Remember, these are hard times….
But you, my dear friend, have seen some hard days before these.
As a human being who has climbed some big mountains and has witnessed the beauty of healing the human brain and body, I deeply believe in our capacities to move through tough times.
We are inherently programmed towards health and healing. Lean into your capacities for resilience and persistence; they are there even when you are having a topsy turvy day.
I am here cheering you on as you take one step towards a more healthy, balanced day today.
At Integrative Psychotherapy, we are here to help you find relief from the anxiety, and create shifts in your life.
We offer virtual sessions to residents across Long Island and residents across New York, and, of course, in-office sessions for when social distancing has eased up.
If you are ready to book a session, click here.
For now, sending strength and support your way.
Until next time,