The Value in Naming the Pandemic as a Global Trauma

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.

5 Ways to Stave Off the Quarantine Blues

Shelter in Place has left many of us cooped up at home for the past many months. You may be struggling with feelings of fear, sadness, and anxiety--all of which are valid. These are strange times that hold a lot of uncertainties and unknowns. The reality is, there’s no right or wrong way to feel. But many of us still have work to do, relationships to nurture, and lives to live! 

If your feelings are getting the best of you, keeping you from doing the things you want or need to be doing, it might be time to reach out for some extra support (like seeing a psychotherapist!).

However, at Mindful NYC, we recognize that these uncertain times have left many of us with some financial anxieties. While we do offer sliding scale services, we also pride ourselves in providing resources through blog posts and social media to the larger-Manhattan community. 

So! Here are a few of our favorite ways to keep the quarantine blues away:  

1.Make your bed

New York apartments aren’t known for their square-footage, you might be surprised what a difference a made bed can make to your day. Making your bed every day can serve as a ritual, or cue, to let you know the day has started. While also acting as a micro-cleaning practice to help you keep your space clear and clutter-free! 

2. Take a shower 

When you’re not leaving the house for anything (except maybe to get groceries), it can be easy to let your hygiene slip. Take the time each morning (or night!) to shower, paying attention to your showering experience. Take note of how the water feels on your skin, use your favorite soaps and conditioners, savoring their scent--really allow yourself to be in the moment while you pamper yourself!

3. (safely) Get moving!

Movement has so many benefits, it can lift your mood, enhance learning, promote creativity, and decrease stress! Safely going for a walk, riding a bike, or doing some stretching on your balcony or in the park can make a BIG difference in your day--allowing you to take a break, change up the scenery, and get those feel-good neurochemicals going. 

4. Cut yourself a break

It’s really important to remember that these are unprecedented times. We’re in the middle of a global trauma. There’s a lot of hype in the world right now about using quarantine as a time to learn a new skill! Get fit! Actualize your best self! Blah, blah, blah. Your value is not based on how much you can do. You deserve a rest, no matter how much or how little you’re doing right now. It’s ok to take a break and honor your limits. 

5. Pay attention to your body

The pandemic is causing us all a lot of stress (individually and globally). Stress is a physical process in our bodies that raises our blood pressure, heart rate, and respiration rate--along with a host of other physiological reactions known as the stress response. When our stress response is sustained for too long like during a pandemic, our bodies become strained. We may find ourselves feeling depressed and anxious. Paying attention to what is happening in our body can be the first step to experiencing some emotional relief. 

BONUS: Anything that helps us relax physically can help us feel better emotionally. Some ways to relax physically might be: taking a hot bath or shower, getting some movement, putting on a weighted blanket, taking a few deep, slow breaths, meditating, practicing some yoga, or drinking a hot cup of tea. 

This is by no means a comprehensive list of ways to stave off of the quarantine blues. Still, we hope it gives you some idea of ways you might incorporate small, but impactful acts of care into your day-to-day routine.