When we talk about trauma and PTSD, there is often a single, life-changing event that triggers intense emotional and physical reactions. Yet, during this pandemic, we have not witnessed a single stressful event – we have experienced and continue to experience many traumatic events.
Over the past two years, people have experienced tremendous grief and loss.People lost loved ones. They have lost their jobs and financial security, as well as their identity, sense of self and, above all, control.
We are now in the midst of this collective, complex trauma that is ongoing, unpredictable, and with no clear end in sight.
There is evidence that the pandemic and all the fear, stress, isolation and sadness it causes is a major traumatic stressor, leading to a variety of PTSD-like symptoms. The Case Western Reserve University study found that 85% of participants experienced at least one post-traumatic stress symptom in 2020 and early 2021.
Another study found that about a quarter of participants met diagnostic criteria for PTSD — which is higher than the 5 percent rate of PTSD in the general population and the rate observed among combat soldiers returning from war.
If you’ve been feeling nervous lately or found yourself being particularly negative, sensitive, or withdrawn, COVID-19-related trauma may be at play. This does not necessarily mean you have PTSD.Many of us may be experiencing some degree of PTSD-like symptoms, but it doesn’t become a serious problem until the symptoms begin to affect your daily functioning. Still, the effects of trauma can cause us stress—whether mild or severe.Here are some of their signs:
You’re super on edge
One very obvious symptom of trauma is hypervigilance. After a traumatic event, people with PTSD often have difficulty feeling grounded or centered in situations or relationships. Experiencing or witnessing trauma puts us in an activated state where we are constantly looking for the next threat.
Because all of our energy is focused on survival, hypervigilance can lead to difficulty concentrating. For many people, this symptom manifests as an intense emotional reaction to a minor problem or stressor.
You’re constantly on edge. Small things scare you, and you react very irrationally to very, very small things.
Another good example of hypervigilance: feeling extremely anxious and sensitive to coughs and sneezes around you.
You’re fatigued
Emotional exhaustion and physical exhaustion are not traditional post-traumatic stress reactions, but in the context of this pandemic—where traumatic stressors are still ongoing—many people are feeling particularly fatigued.
When our bodies go into flight or fight mode, like during a traumatic experience, we use a lot of energy. Coupled with the fact that our stress systems are chronically activated from one stressor after another, it’s natural for us to feel physically and mentally exhausted. Trauma can be exhausting.
It has a lot to do with living with and gestating within this collective trauma and collective stress that is happening.
You’ve been particularly negative
Trauma often leads to intrusive, negative thoughts. After experiencing trauma, people can find it difficult to look to the future and feel optimistic about where they and the world are headed.
Some people develop a negative view of themselves and their self-esteem may take a hit. Everything has become very negative in the way they operate.
You have more physical aches and pains
Traumatic stress, especially sustained and chronic stress, can affect our physical health. Over time, stress and trauma can lead to decreased immune function and increased tension and pain throughout the body.
Body pain can manifest in many different ways—some people experience migraines and headaches, while others experience digestive issues, increased blood pressure, back pain, or joint pain.
You haven’t been sleeping well、
Traumatic stress can lead to a variety of sleep disorders, including insomnia, difficulty falling and staying asleep, and stressful dreams and nightmares. It is estimated that up to 91% of people with PTSD have sleep problems.
Sleep problems are often overlooked, but they impact everything we do. Sleep resets the mind and body, and sleep deprivation can really disrupt our quality of life and daily functioning.
You’ve been withdrawn
Avoiding or deliberately distancing yourself from others is another common consequence of experiencing trauma. Especially during the COVID-19 pandemic, many people are struggling to reengage with the activities, places, and people they once enjoyed.
There is a difference between maintaining physical distance to reduce the chance of exposure to COVID-19, and holding back out of fear and deciding to avoid any social opportunities. In the context of COVID-19, there are still many ways to connect with others.
Exit becomes problematic when you are unable to do the practical things that make life meaningful to you.
How to manage these symptoms
The first step is to recognize when these symptoms become a problem. All of these symptoms have a level and point where they impair our ability to function. If any of these symptoms are seriously affecting your life, it’s time to seek professional help.
It’s also important to develop healthy coping mechanisms. Reconnect with people. Exercise regularly. Be patient and listen to your body. Symptoms can appear at any time, sometimes months or years after a traumatic event, and there is no set path or time frame for recovery. Allow yourself to heal and process your emotions at your own pace.
Remember you are not alone and there are many others experiencing physical and emotional symptoms from all the pandemic trauma.