Self-care and signs of COVID-related trauma

Dear MDECOE and greater community,

The pandemic has had a significant impact on many of us, but what exactly are signs of how the last 20 months have affected us? According to Jennifer King, an assistant professor and the co-director of the Center on Trauma and Adversity at Case Western Reserve University, “Evidence suggests that the pandemic — and all the fear, stress, isolation and grief it has caused — has been one major traumatic stressor that’s causing all kinds of PTSD-like symptoms. Research from Case Western Reserve University found that 85% of participants were experiencing at least one symptom of post-traumatic stress in 2020 and early 2021.” In a recent article by Julia Ries in the Huffington Post, King explained,“Many of us may be experiencing a degree of PTSD-like symptoms, but it isn’t until those symptoms start impacting your daily functioning that it becomes a serious cause for concern.” King identified the following signs as indicators that are important to be aware of:

1. You’re super on edge-One very pronounced symptom of trauma is hypervigilance. After a traumatic event occurs, people with PTSD tend to have trouble feeling grounded or centered in various situations or relationships.
2. You’re fatigued-Emotional exhaustion and physical exhaustion are not traditional post-traumatic stress responses, but in the context of this pandemic — where the traumatic stressors are ongoing — a lot of people are feeling especially fatigued. When our bodies go into flight-or-fight mode, as they do during traumatic experiences, we exert a lot of energy.
3. You’ve been particularly negative-Trauma often leads to intrusive, negative thinking. In the wake of trauma, people can find it difficult to look into the future and feel positive about where they and the world might be headed.
4. You have more physical aches and pains-Traumatic stress, especially when it’s ongoing and chronic, can affect our physical health. Over time, stress and trauma can result in decreased immune functioning along with increased tension and pain throughout the body.
5. You haven’t been sleeping well-Traumatic stress can lead to all sorts of sleep disturbances, including insomnia, issues falling and staying asleep, stress dreams and nightmares. Estimates suggest that up to 91% of people with PTSD have issues with sleep.
6. You’ve been withdrawn-Avoidance, or being purposefully detached from others, is another common effect of being exposed to trauma. With COVID specifically, many people are having trouble reengaging with activities, places and people they once enjoyed.

So what can be done to positively address these symptoms? King states, “It’s important to develop healthy coping mechanisms. Reengage yourself socially with people. Exercise regularly. Be patient and listen to your body. Let yourself heal and process your emotions at your own pace. Remember that you aren’t alone and that so many others are experiencing physical and emotional symptoms as a result of all the pandemic trauma. And it’s important to remember this. “Our responses are normal,” King said. “It’s the circumstances that are abnormal.”

To find out more go to https://www.huffpost.com/entry/signs-ongoing-trauma-covid-pandemic_l_616f124ee4b0931432038500

For a list of many self-care options, please see our College of Education self-care website for resources for faculty, staff, students, and the community:

 https://www.csun.edu/eisner-education/self-care/articles-information-self-care and please watch for news about the Campus Care Recovery Plan offering support for our campus community in relation to the socio-emotional impact of COVID.

Warmly,

Shari