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Everyday Problems Madeline Stein Everyday Problems Madeline Stein

The Value in Naming the Pandemic as a Global Trauma

But, the thing is that there all types of different types of traumas--because trauma is an event that is relative to the individual. Meaning, it's a composite experience of the event, your perception of the event, and how your body responds. Something traumatic for one person may not be traumatic for another.

Are you feeling tired yet restless? Having difficulty paying attention but, at the same time, hyper-focused? Maybe you're finding yourself distracted from work but consumed by social media--endlessly scrolling through your various news feeds. Or, perhaps you're having trouble sitting still. You may find yourself beginning a task only to interrupt yourself a few minutes later--realizing you have to take out the trash, do the dishes, or pay the cable bill.

If this sounds like you, you may be struggling with a trauma response known as hyper-vigilance: a state of alertness and sensitivity to your surroundings.

For many of us, quarantine, coupled with recent political events, has left us with feelings of fear, uncertainty, and anger. People usually assume that for something to be traumatic, it needs to be an event that was "objectively" horrific. But, the thing is that there all types of different types of traumas--because trauma is an event that is relative to the individual. Meaning, it's a composite experience of the event, your perception of the event, and how your body responds. Something traumatic for one person may not be traumatic for another. For many of us, COVID-19 and it's subsequent safety precautions have been stressful and prolonged. Limiting our reliance on our typical coping strategies (hanging out with friends, going for walks, etc.) and depleting the coping methods we've been using (anyone else tired of ZOOM hangouts?).

Many in the field of mental health are recognizing that the pandemic is a global trauma.

Now, you might be thinking to yourself: it doesn't matter if we're in a "global trauma" I still have work to do and a life to live--what's the value in naming it a trauma?

Dr. Spiegel is most known for his integration of Eastern practices with western neuroscience, and he answers that wonderfully-- You've got to name it to tame it!

Now, that's not to say you're going to "tame the pandemic." But you may be able to understand your emotional and physical reactions to the pandemic by acknowledging it as a type of trauma.

Hear me out, for centuries, Eastern civilizations have practiced meditation a mind-body practice that promotes mindfulness (for more on this check out my previous post on Mindfulness, Psychotherapy & Your Brain). There are many different ways to meditate formally, but usually, most people start by learning how to slow down their thoughts and focus on their breath. When their mind begins to wander, as the mind often does, they are instructed to focus back on their breath. Over time, people become more aware, more quickly, when their mind begins to wander, and it becomes easier to focus on their breath, which subsequently helps relax their body.

For many of us, it is harder to focus on our breath when we're having a hard time emotionally. One of the ways we can re-focus our attention is by acknowledging we're having a hard time. That is, notice our mind is wandering and without judgment, label what we're experiencing.

As an example, while meditating, I often get distracted by thoughts about what I need to get done before the end of the day. For me, these thoughts are usually due to feeling anxious. When I notice that I'm getting caught up in thoughts about the future, I will often label my experience by thinking to myself, "I'm having a lot of thoughts about what needs to get done." Or, I'll notice, "I'm feeling anxious about all that needs to get done." Then, I will re-focus my attention on my breath. It takes a few rounds of noticing my thoughts and feelings, settling back on my breath before I begin to feel something different.

When we recognize that the pandemic is a type of trauma affecting all of us, it allows us to better understand our emotional and physical reactions. There's a lot of hype right now in using quarantine as a time for self-improvement. But many of us are just trying to get by and get through. When we recognize that our difficulties may be due to abnormal circumstances, like a global trauma, it can be easier to be kinder to ourselves (and others!).

Next time, we'll talk about the importance of self-compassion during a pandemic.

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Everyday Encounters Lan Lan Yoga Everyday Encounters Lan Lan Yoga

5 Simple Ways to be Friendly

By Harsh Dave with Lan Lan Yoga

Making friends can be hard sometimes. It’s hard to be yourself and have the courage to stay true to who you are while making friends with other people. Its hard for us, so it must be hard for our children. Here are a few tips to help your kids make friends!

  • Don’t be afraid to talk!

    The hardest step can be simply talking and feeling free to express yourself. Its so easy to go through life with walls up, and hide what you are really feeling and thinking, but if you have the courage to speak up about what’s going on in your head, you might find that other people feel the same way!

  • Try to keep other’s feelings in mind!

    Being sensitive to how other people feel is very important for making friends! People don’t like to feel like you’re not listening to them when they are speaking, or that your insensitive to what’s going on in their life. Thinking before you speak can help you avoid making other people feel bad when you don’t mean to hurt their feelings.

  • Do your best to handle conflict!

    It’s hard when you get into fights with your friends. Try to remember that your friends like you for who you are, and even if you don’t get along sometimes, it doesn’t mean that they stopped liking you. Everyone is different, so when you get upset with your friends, remember that its okay to let go of your anger, because your friends are important, and you don’t have to agree on everything!

  • Don’t be afraid to share your struggles!

    Everyone has bad days, but if you keep your bad day in your heart it will only stay with you. Don’t be afraid to share your problems with your friends! They are your friends because they care about you!

  • Be a friend to yourself!

    Remember that you have to like yourself so you can show yourself honestly to other people! There are so many great things about all of us! Celebrate those great things so you can share them with your friends!

 

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