Post-Traumatic Stress Disorder (PTSD) & COVID-19

What Is Trauma?

Trauma is the intense mind and body response to a significantly distressing event(s). How someone responds to trauma differs depending on various factors, including their personality, coping skills, support, and the event. These reactions are unconscious as they stem from the primitive part of the brain responsible for survival.  

Symptoms of trauma may include:

• Symptoms of anxiety
• Intrusive thoughts
• Emotional numbness
• Feeling disconnected from self
• Feeling disconnected from others and/or the world
• Hypervigilance

PTSD & COVID-19: How They’re Connected

Evidence regarding the connection between COVID-19 and post-traumatic stress disorder (PTSD) is new. However, based on accepted knowledge about trauma, researchers propose that specific factors can increase the likelihood of experiencing symptoms of PTSD. Those who closely encounter the effects of COVID-19, lack support systems, or are immunocompromised are most at risk.^1,2

Uncertainty About COVID-19

At the start of the pandemic, we did not understand the many aspects of COVID-19. This uncertainty about transmission, symptoms, and risk of infection led to fear and a sense of helplessness. Many wondered whether a vaccine or cure was possible, and the possibility of a second wave of cases added additional stress.

Perceived Threat to Well-Being

COVID-19 can have serious, possibly life-threatening consequences, particularly for immunocompromised and at-risk individuals. For example, older, overweight, or chronically ill people are more likely to catch COVID-19, experience worsening symptoms, or pass away due to the virus. (FN6) Therefore, these populations are at a heightened risk of developing PTSD because of the threat to their lives and well-being.³

Lack of Social Support During & Following the Trauma

COVID-19 has isolated many individuals from family, friends, or others who typically provide emotional support and a sense of belonging. Some could not see loved ones due to quarantine restrictions. This lack of support while navigating the uncertain and scary COVID-19 landscape left many dealing with the residual effects of trauma.

Life Stressors Before or During the Trauma

Stress can increase the likelihood of developing PTSD after traumatic events. For instance, those who juggled job loss, financial stress, isolation, or death before or following the pandemic showed an increased risk of new or worsening PTSD symptoms. Additionally, being hospitalized, a lack of access to Personal Protective Equipment (PPE) at work, or medical trauma could lay the foundation for long-term trauma.

Risk Factors for PTSD During COVID-19

Anyone can develop trauma symptoms, but some populations were at a higher risk during the pandemic due to their professions or proximity to the virus. Healthcare providers, emergency responders, and essential workers (i.e., bus drivers, grocery store employees, farm workers) were closest to the effects of COVID. Unfortunately, these individuals often lacked access to adequate gear or training to protect themselves and others against the virus.

Other at-risk populations included those who experienced prolonged trauma because of stay-at-home orders, such as children and adults in domestic violence situations. Social isolation decreased their ability to achieve outside support or help. Thus, in addition to the threat of COVID-19, these individuals dealt with an increased risk of harm at the hands of their abusers.

How to Cope With PTSD From COVID-19

Resiliency is the ability to adapt and continue to function when faced with tragedy, trauma, or other significant threats or stressors. Coping with PTSD following the pandemic can be scary, daunting, and isolating. However, you can make positive changes to facilitate well-being by honoring your needs, seeking social support, and developing healthy coping skills.

Below are nine ways to cope with the effects of COVID-19.

1. Stay physically active: Walking, working out, or practicing yoga can boost endorphins and relieve anxiety and stress.
2. Ask the right questions: Ask yourself, “What can I do to support myself?” You can learn to better cope with PTSD as you learn to listen to and honor your needs.
3. Practice mindfulness: Focus on the present moment. Notice the colors, sounds, and physical sensations around you. Do not focus on past events or future worries. You can get through this moment. 
4. Be compassionate: Treat yourself and others with compassion. COVID-19 created a storm of uncertainty and stress, leaving many emotionally and mentally exhausted. Learn to appreciate your resiliency in the face of uncertainty and practice self-love.
5. Connect with others: Connect with others who energize, calm, or uplift you. Social support is paramount when healing from trauma.
6. Remember to eat: People often skip self-care when stressed. However, doing so increases physical and emotional agitation. Eat healthy, small meals every few hours to keep your energy and mood high. 
7. Take deep breaths: Focusing on your breathing and noticing the rhythm can help to reset your mind and body.
8. Take a break: Allow yourself to unwind and recoup. You may still experience residual effects of COVID-19, but the worst is over–you can move forward. Take a break to reset your mind and body, allowing your brain to process the trauma and start post-traumatic growth.
9. Spend time in nature: The consistent cycles of nature remind us that some things are constant despite the situational uncertainties of the pandemic.