A traumatic event is defined by the perception, or reality of a person facing serious harm, threat or death. The COVID-19 pandemic can easily fit into this category; news and social media feeds full to capacity of stories of increasing death tolls, severe and upsetting symptoms of the virus, video footage of crowded, under resourced hospitals; all with the underlying message that it is coming for us all, in only a matter of time potentially leaving us helpless and hopeless.

Of course, we are also informed that the virus is only likely to produce severe symptoms and the possibility of death to those aged over 70 or with underlying health conditions, but this does not do much for help soothe the public as we are forced into isolation, quarantine and lock downs across the globe.

Why would COVID-19 be a trigger for past trauma?

While this situation is completely new for everyone; never before have we faced a global pandemic such as this, there will be some who will never have felt a threat to their lives, serious harm to their health, or be forced into isolation. Unfortunately for others, this may be a distressing reminder of painful childhood or previous traumatic memories.

While the range of traumatic events humans experience is not exhaustive; the most common triggers are likely to stem from the restrictions in movement, perhaps being forced to stay with family members that historically caused pain; threats to our safety and health, possibly from a previous health scare, threat of violence or death from another person or event. Even the overload of misinformation on our social media feeds can act as past reminders of gaslighting; misunderstanding confusing information and therefore feeling out of control and in danger. All these stimuli are experienced through and within our nervous system which is also quietly storing past trauma and when the system gets overwhelmed the inherent imperative for survival in us might get reminded of old times where this function needed to be utilized, bringing to the fore unresolved survival responses.

How do I know if I am being triggered?

The symptoms of past trauma being triggered in a person can be physiological and psychological; the same way trauma can primarily affect people in the original incident. It can also be known as an ‘emotional flashback’ to the event. Physical symptoms include; shortness of breath, perspiration, cold sweat, sudden need to use the bathroom, or in severe cases a loss of control over bladder or bowels, increased heart rate, trembling or shaking. Psychological symptoms can include anxiety, depression, lack of appetite, inability to concentrate or sleep, nightmares, irritation, sudden mood swings, tearfulness and confusion. These feelings can be incredibly distressing; but recognising why these symptoms are presenting, and where they are coming from can be the first step to managing them.

What can we do to protect ourselves?

It is important to remember that our perception of events can be as powerful as the reality; so it is vital that we remember to balance our perspective of events, ensuring that we understand the bigger picture. This is not to attempt to belittle the situation, but we must put effort into recognising hope, positivity and solidarity with others to get us through.

It is also crucial to be kind to yourself and allow yourself to feel whatever feelings are emerging in yourself. What you have been through, and what you are going through now is difficult; your symptoms are normal reactions to an abnormal situation.

When the previously mentioned physical and psychological symptoms are present, it is necessary to practice grounding exercises like the awareness of the weight of the body on the ground, the five senses, slowing down the rhythm of the breath, a reality check of space and time; these are to help bring yourself back into the present, to lower heartrate and essentially allow the person to remember they are safe.

But, how can you do this?

There are a wide range of grounding techniques you can try, not everyone will find the same things useful. For example, a person who struggles with numbers will not finding counting backwards from 100 helpful, while others may find exercises that require imagination difficult and frustrating; it is important that your technique suits you, not simply what you think should work.

Whichever technique you try, the overarching aim is to take your mind away from the trauma and onto something else until your symptoms have eased. Saying out loud each thing that you can see; listing all your favourite tv shows, actors, Disney films etc. can help bring yourself back to where you are. Reaching out to a trusted person to tell them how you feel, sharing your feelings and allowing somebody to reassure you that you are safe is an effective way to bring your symptoms down and remember that you are loved. If there is no one you can reach out to, playing a favourite song, or saying a mantra to yourself; “I am safe” or “I am strong”; anything that makes you feel empowered and grounded.

It’s okay not to be okay in a crisis

It is crucially important to recognise that while there is a climate of insecurity and fear we must take care of ourselves. Protecting ourselves against triggers of past trauma means that we must practice self-care; getting enough sleep, taking daily exercise, eating nutritious food three times a day, washing ourselves every day are basic activities which may seem mundane; but are the first things we begin to neglect as our wellbeing deteriorates and must not be under-estimated.

Now is the time to utilise support networks and reach out for extra support if you are struggling with strong emotions or can identify feelings and emotions that started a previous decline in mental health.

If you have a client, or know of someone who is struggling to find the right help for any form of mental health issue during this pandemic, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours)

The post Why COVID-19 May Trigger Past Trauma; and How to Prevent it appeared first on Khiron Clinics.

As individuals and families across the country begin to acclimatise to the newly imposed restrictions in response to the COVID-19 pandemic people are now seeking ways to cope with the significant and sudden change to routine and lifestyle.  The world is simultaneously in panic and mourning; attempting to deal with and manage the uncertainty of what the future has in store, alongside the grief for a way life we once had that we know we are unlikely to ever go back to, and the thousands that have died as a result of the virus. At moments like this it can feel difficult to show gratitude. However reminding yourself daily of what you are grateful for, can have untold benefits especially in times like these.

There are various ways to protect oneself from the psychological effects of the pandemic; namely attempts to take attention away from the never ending news reports on the virus and to maintain as much of a routine as possible. However, one thing that is believed to be effective in reducing psychological and physical strain, is to practice gratitude as a way to focus on positive emotions to best integrate what has been lost; in terms of freedom of movement, our careers, financial loss, disruption in our social life and interaction our friends and family, and in the worst cases, the lives of loved ones.

While these losses are real and it is important to feel free (to) and unashamed to express these feelings of loss, it is also important and necessary to remember what we do have, what has not been lost, but in fact being appreciated, understood and therefore strengthened.

Research confirms that gratitude effectively increases happiness and reduces depression. According to a 2012 study by the University of Kentucky, gratitude enhances empathy and reduces aggression. Participants of the study experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge[1].

Did you also know that grateful people sleep better?

It can be difficult to know what to give gratitude for. But in all honesty, we can give our gratitude to anything we like; big or small. Below are several ideas about what we can be thankful for, at any point and even in times of crisis.

Gratitude for human compassion

The incredible generosity and kindness shown by individuals and organisations in this difficult, dark time is something to be grateful for. While we may have seen pictures of empty shelves and heard reports of panic buying and hoarding, the vast majority are condemning this behaviour and many more stories evidence many people going out of there way to help the elderly and vulnerable as they are forced into self-isolation to either avoid or contain the virus.

We were aware of the growing strain on social care and extreme loneliness elderly people faced as a result, but very rarely did many people act on it, until now. Those choosing to self-isolate who had busy social lives now have an enhanced understanding of how damaging this can be to emotional wellbeing and in response, the majority of the country are now taking action. Celebrities are donating large amounts of money such the South African billionaire Motsepe, who has pledged a donation of $57 million to fight the virus, or the 750000 British volunteers willing to support the NHS, alongside endless small random acts of kindness normal people are now offering to each other as a result of this crisis.

Gratitude for our friendships, relationships and family

As society became increasingly fragmented, image conscious and inward looking, it is a good time to remember how important it is to nurture our social connections, support networks and most importantly, public services. A new appreciation for workers in, what were previously believed to be, low skilled jobs are now being revered for their hard work and dedication to provide services to the public putting their own life at risk. Refuse workers won a campaign for full time sick pay for their staff, encouraging other key workers to demand recognition for the important role they play in society.

Gratitude for our infrastructure, health services and the promise of positive change

Gratitude can expand to the recognition of how incredibly unusual and nearly incomprehensible the crisis is. Many countries face lethal diseases without a fraction of the resources or support from government and public services, we are truly lucky to have governments that are able to afford to subsidise large percentages of wages and are continuing to work tirelessly to ensure people are not left without food or accommodation.

While we may be currently in the thick of the crisis, looking towards undoubtedly more weeks and even months of disruption to our routine, we are lucky to be assured that this is temporary and will come to an end eventually. Even though the pandemic may have lasting repercussions, we have the opportunity to learn valuable lessons. What and who are truly important, and to understand our value in society.

These things are worth considering, not only to protect our psychological wellbeing but also for the benefits that stress relief has on our physical health. Stress reduction has been proven to strengthen our immune systems and protect us from illnesses that typically occur as a result of burn-out and overworked nervous systems. Every night before we go to sleep and every morning we wake up, we could practice remembering at least three things that we are grateful for as an empowering orientation of our focus.

If you have a client, or know of someone who is struggling to find the right help for any form of mental health issue during this pandemic, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours)

[1] https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude (accessed 30/3/2020)

The post Using Gratitude to Stay Positive During the COVID-19 Pandemic appeared first on Khiron Clinics.