Trauma Responses and Self-Care during a Pandemic
“The scale of this outbreak as a traumatic event is almost beyond comprehension,” said Yuval Neria, the director of trauma and post-traumatic stress disorder at the New York State Psychiatric Institute…(full article here)
Trauma is defined as, “a deeply distressing or disturbing experience,” and a global pandemic definitely fits this definition. Learning to adjust to a new way of life, while navigating all of the emotional and physical changes that are happening in and around us, is a lot for anyone to try to handle. For children and adults with disabilities, the intensity of this experience is multiplied. We all cope with trauma in different ways, but for someone who may often feel like they don’t have control over their bodies or emotions, it can be especially difficult to find ways to feel calm and centered. Interactions with others (whether that be parents, roommates, partners, or support staff) can be especially difficult to navigate when emotions are running high or trauma responses are taking over.
We often talk about how to handle the emotions of others, as if handling our own emotions should just come naturally. It’s unfair to assume that we could comfort, or be patient, with those around us, if we aren’t first taught how to be patient and understanding with ourselves. This is where “self care” comes into play. What was once thought of as a buzzword, or new-age excuse to be selfish, is now something that many rely heavily on in order to maintain a positive emotional and mental state. How can we be expected to care for others, if we aren’t first taking care of ourselves?
Here are a few simple ways to practice moments of self care during uncertain times:
Meditation: this doesn’t require any fancy equipment, music, or chanting. Simply find a comfortable place to sit or lay down. Take a few deep breaths, eyes open or closed. Whether you’re able to sit for one minute, or fifteen, use that time to focus on your breathing. Thoughts will come into your head; that’s okay. It’s not about trying not to think, but instead, it’s about not letting yourself get carried away by those thoughts.
Benefits of mediation include reduced stress and anxiety, enhanced self-awareness, lower blood pressure, better emotional health, etc.
Yoga: again, you don’t need any fancy equipment or clothes to do this. It’s easy to assume you need to be very flexible to do yoga, but the real idea behind this activity is to move your body in a way that helps you feel more grounded. Sit in a chair or on the floor. Take a few deep breaths, raising your arms when you breathe in, and lowering them when you breathe out. Fill up your lungs with air, and let all the air out as you lean forward, however far that may be. Let your head fall forward, to each side, and back while you take more deep breaths. This is yoga.
Benefits of yoga include reduced stress and anxiety, enhanced focus, better sleep, increased energy, etc.
Drawing: grab a pencil and a piece of paper. Whether you draw lines, doodles, or intricate pictures, you’re allowing your creative side to come through. You can draw as many shapes as you can think of. Create patterns without picking the pencil up off the paper. Try to replicate a picture of your pet or favorite season. Whatever you choose to draw, you’re taking time to slow down and focus on something new, aside from what’s going on around you or in your head.
Benefits of drawing include enhanced creativity, stress relief, improved communication and emotional intelligence, etc.
Journaling: whether you choose paper and pencil, typing on your computer or phone, or utilizing talk-to-text on your devices, journaling can be an easy way to express emotions and determine how to communicate those feelings with others. Especially when we’re feeling overwhelmed or upset, we can share thoughts that we may have never shared with others. This is similar to the “write a letter you’ll never send” idea - sometimes putting our thoughts down, before trying to express them, can help us determine what needs to be shared, and how we should communicate it. Use full sentences, bullet points, or just write down single words.
Benefits of journaling include reduced stress and anxiety, enhanced emotional intelligence, improved memory and mental health, etc.
Observing Nature: this doesn’t mean that you have to find a nearby trail or even leave your home. If you have access to windows that show trees and grass, you can take a moment to observe nature. Notice how the birds are flying, where a squirrel is running to, or how the trees move when the wind blows. Simply turning your attention to the things happening outside gives your mind a break from the thoughts spinning around in your head.
Benefits of observing nature include decreased feelings of stress, increased creativity, a greater sense of kindness towards yourself and others, etc.
Talking: for some people with developmental disabilities, identifying and expressing their feelings is difficult, as feelings can be very abstract. But finding ways to express those emotions can be really helpful. For kids, doing artwork to express emotions, or a puppet show, or using books and social stories may help reduce some anxiety.
These are just a few of the many options available for practicing self care. Regardless of what is happening in the world, be sure you’re taking the time to care for yourself, which helps you better care for those around you. Create a plan for self care every day that is realistic. For example, “I will spend the first 15 minutes of my day doing yoga” or “Every night when I go to bed I will do 10 minutes of meditation or focused deep breathing”. Self-care is not “one size fits all”, it’s about exploring what feels good for you and finding a way to make that happen each day, even when you are not feeling triggered.
Taking care of our mental health is equally as important as taking care of our physical health during this time. If you are struggling, you can also contact the COVID distress line at Call 1-800-985-5990 or text TalkWithUs to 66746.
-Jordann Mason, Community Outreach Director