Some of us may have pandemic PTSD. Here’s how to deal with it.
Larrywas sitting at a stoplight on a busy highway when he sawa car approaching at a high rate of speed. Months later he can’t stop thinking about that terrifying moment. Although Larry came away without major physical harm, he’s not beenwell since the accident.
Larry’s heart races every time he gets behind the steering wheel. It’s not much better even when he’s a passenger. He takes a longer route to avoid having to drive past the accident site. In addition to the flashbacks during the day, the terrifying scene gives him nightmares aswell.
The night Larry got home after being rear-ended he had a few stiff drinks to relax. Nowit’s become a habit. But in spite of the alcohol he’s still jumpy and irritable in the evening. During the day he feels numb, like he just going through the motions.
Larry’s suffering fromposttraumatic stress disorder. He’s been suffering for more than a month fromthe classic symptoms:
■ Intrusive memories
■ Avoidance
■ Negative thoughts and feelings
■ Heightened reactions In addition, some people feel intense guilt, depression, difficulty concentrating or physical problems such as headaches and lightheadedness. PTSD is also associated with a high risk of substance abuse and suicide. If you or someone you knowseems to be in danger of hurting themselves, call 911. Don’t leave the person alone until help arrives.
PTSD affects more than soldiers who are involved in intense combat situations. In fact, about 8% ofU.S. adults will experience PTSD at some time in their life. Women are twice as like as men to develop symptoms.
The traumatic situations beyond combat and accidents that can cause PTSD include:
■ Childhood physical abuse
■ Sexual assault or abuse
■ Mugging and robbery
■ Life-threatening medical diagnosis
And nowwe can add the coronavirus to the list. This once in a century disease is causing major increases in levels of fear and anxiety, according to theCDC. Many people are feeling overwhelmed by the stress stirred up by lifestyle changes. Social distancing, especially among people who live alone, has left people feeling isolated and lonely.
Fortunately, there are excellent treatments for people who suffer fromPTSD. The primary modality is psychotherapy, particularly those approaches that are designed to restore a sense of control over your life.
Progressive muscle relaxation. People with PTSD experience rapid physiological arousal. A crucial first step is learning to control your body’s reaction to the triggers that cause your heart rate to rapidly accelerate and your breathing to become labored.
To learn progressive muscle relaxation, start by tensing and relaxing the muscles in your toes and progressivelyworking your way up to your neck and head. Tense each of your muscle groups for about five seconds. Then take a deep breath and tell yourself “relax”. Continue breathing deeply for 30 seconds. You will train your body to relax on command, derailing the physical arousal that causes you to feel like you’re spiraling out of control.
Visualization. PTSD causes your mind to automatically pictureworst-case scenarios. To get your brain back under control, sit in a quiet spot, loosen any tight clothing, close your eyes and concentrate on your breathing. Create mental images that take you on a visual journey to a peaceful, calming place or situation.
To enhance your relaxation, incorporate as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of saltwater, the sound of crashing waves and thewarmth of the sun on your body.
When distressing thoughts disrupt your positive picture, resume deep breathing and refocus on imagining being in your peaceful place.
Cognitive-behavioral therapy. This treatment is designed to stop the thoughts that trigger your reactions. You will learn to recognize the patterns in your thinking that fuel your intrusive negative thoughts. For example, PTSD patients grossly overestimate the risk of the traumatic event reoccurring. Recognizing this as a distorted thought and correcting it eventually eliminates these internal triggers.
Exposure therapy. Once you can control your body and mind, you can safely face the situations and memories that have been haunting you in order to defeat flashbacks and nightmares.
Find an experienced psychologist who has developed their skills by helping hundreds of patients to regain their ability to control their reactions. Look for someone who’s able to understand the terrible trauma you’ve been through and has the patience to gently guide you through the process of restoring yourwellbeing.