As a mother navigating complex PTSD, the available avenues for my trauma recovery have become painfully limited. In-person therapy sessions are on hold due to the widespread impact of the coronavirus, and the transition to virtual counseling has yet to materialize. With my young children home from daycare all day and night, my usual self-care breaks have disappeared. My husband has started a demanding full-time job, leaving my part-time work in a state of uncertainty. The triggers in my household seem endless.
As a result, I’ve seen a resurgence of complex PTSD symptoms that I can’t seem to escape. Over the last few weeks, I’ve experienced more involuntary frowns and muscle spasms than in many months. My anxiety and panic are at an all-time high, intertwined with the lurking shadow of depression. While my antidepressants have been life-saving, the roadmap for coping during a global pandemic remains unclear.
I can’t help but think that many are experiencing similar fears and erratic emotions as we all isolate. Remembering our shared struggle is crucial. Here are my seven mental health strategies for surviving this challenging time, and I hope they offer some comfort to those facing the barrage of news, statistics, and life-altering changes.
1. Acknowledge Triggers from Public Figures
Regardless of your political views, it’s important to recognize behaviors from leaders that may trigger past trauma. If you grew up in an environment marked by verbal abuse or neglect, you may find certain public figures, like our current president, triggering. For instance, witnessing a public figure using blame or gaslighting can evoke distressing memories. Understanding these connections helps create boundaries around exposure to such negativity.
2. Limit Media Consumption
It’s easier said than done, but managing media exposure is vital for mental well-being. Those of us with trauma histories may already feel heightened anxiety, and the constant influx of news can exacerbate those feelings. By controlling how much news or social media we consume, we can reduce unnecessary stress. Remember, the global situation is not solely your responsibility, and it’s acceptable to feel overwhelmed.
3. Embrace Your Emotions
It’s essential to honor your feelings during this time. If emotions become overwhelming, don’t hesitate to seek help. Acknowledge what you’re feeling instead of suppressing it. This is particularly important for parents who want to model emotional resilience for their kids. Remember, they don’t need perfect parents; they need caring and supportive ones. Consider exploring virtual therapy options that may be available through your insurance, and don’t hesitate to reach out to organizations like the National Alliance on Mental Illness for additional resources.
4. Release Unrealistic Expectations
Parents, if you’re struggling with homeschooling, grant yourself permission to simplify things. Your top priority should be safety, enjoyment, and maintaining your mental health. Perhaps this means a week filled with TV marathons and spontaneous play rather than a rigid educational schedule. Flexibility and understanding of your child’s needs can create a positive environment during these chaotic times.
5. Watch Uplifting Shows
Find joy in entertainment that uplifts your spirits. Whether it’s a classic comedy or a thrilling horror movie, choose content that allows you to forget the chaos for a while. Shows like Grace and Frankie or comedy specials can provide much-needed laughter, while true crime documentaries might offer a distraction from your worries.
6. Connect Virtually
Technology provides a lifeline during isolation. Schedule video chats with friends or family members who bring you joy and support. These connections are crucial for mental health, especially for those who may feel alone. My children enjoy reading to their grandparents over video calls, and I find comfort in seeing their smiles.
7. Prioritize Self-Care
Even small acts of self-care can make a significant difference. Take a moment for yourself to enjoy a favorite beverage, indulge in a bath, or simply dance to your favorite playlist. You deserve to nurture your well-being. If you need guidance, try the breathing exercise my therapist taught me: inhale for a count of four, hold for four, and exhale for eight to help calm your nervous system.
As we navigate these unprecedented times, I wish for all of us to find some light in our days and treat ourselves with kindness. We’re facing challenges unlike any before, and it’s crucial to soften our expectations and approach ourselves with compassion.
For further insights, consider checking out additional resources related to home insemination and pregnancy. The CDC offers valuable information that could be beneficial, and sites like Intracervical Insemination provide expert guidance on baby safety.
Summary
In these challenging times of self-quarantine, it’s essential to prioritize mental health through self-care, emotional awareness, limited media exposure, and connection with loved ones. Embrace the journey, be gentle with yourself, and remember that you’re not alone in this experience.