As a mother dealing with complex PTSD, I find my options for trauma recovery have significantly diminished during these challenging times. With the rapid spread of coronavirus, in-person therapy sessions are no longer available, and the transition to virtual counseling with my therapist remains pending. My young children are now home with me full-time, disrupting my usual self-care routines. To add to the chaos, my husband has started a demanding full-time job, leaving my part-time work status uncertain. This environment has led to the resurgence of complex PTSD symptoms that I can’t seem to shake off.
Over the past few weeks, I have experienced increased involuntary frowning and muscle tension, with my anxiety and panic levels hitting new heights. Although I’m on effective antidepressants, there’s no clear guidance on how to manage my mental health during a global crisis. I know I’m not alone in feeling overwhelmed by the fears and emotional upheaval that come with self-isolation. Here are my seven strategies to care for my mental health during this pandemic, hoping they offer some comfort to those navigating similar challenges.
1. Acknowledge Triggers from Public Figures
Regardless of your political views, it’s crucial to recognize traits in leadership that may trigger past traumas. For instance, during a recent press conference, a public figure’s dismissive response to a reporter’s concern about scared citizens stirred deep emotional reactions within me. Understanding these triggers is vital for setting boundaries around exposure to harmful rhetoric.
2. Manage Your Media Intake
It’s easier said than done, but limiting media consumption is essential, especially for those with a history of trauma. The constant barrage of news can amplify anxiety levels, making it crucial to monitor how much you absorb. Focus on credible sources and remind yourself that it’s okay to step back from the chaos for your mental well-being.
3. Honor Your Emotions
Allow yourself to experience your feelings without judgment. If you’re feeling overwhelmed, acknowledge what you’re going through. This is especially important for parents; showing children how to navigate emotions is one of the best lessons we can impart. Remember, it’s okay to not be okay right now. If you need support, many insurance providers are now offering virtual therapy options. For further resources, The National Alliance on Mental Illness has a wealth of information available.
4. Release Unrealistic Expectations
For parents unaccustomed to homeschooling, the pressure can be immense. Give yourself permission to simplify your approach. My focus is on ensuring my kids feel safe and find joy during quarantine. Adjusting my expectations has made our days easier and more enjoyable. If a structured homeschooling schedule works for you, embrace it, but remain flexible to your children’s needs.
5. Engage with Uplifting Media
Watching feel-good movies or shows can be a great escape. Recently, my partner and I found comfort in the film Outbreak, cheering for the characters as they navigated a crisis. Whatever your preference—whether it’s comedy, horror, or documentaries—find what brings you joy or distraction.
6. Utilize Technology for Connection
Take advantage of video chats to stay connected with loved ones. Reaching out to those who uplift you can help mitigate feelings of isolation. This is equally beneficial for children, who can enjoy virtual playdates or storytime with grandparents. Seeing their faces light up makes tough days much brighter.
7. Prioritize Self-Care
Even small moments dedicated to self-care can make a significant difference. Whether it’s enjoying your favorite beverage, taking a long bath, or engaging in a hobby, these simple pleasures can add comfort to your day. Breathing exercises can also help calm your mind. For example, inhale for four counts, hold for four, and exhale for eight. This technique can be a soothing anchor during stressful times.
My wish for everyone, including myself, is to navigate these months with patience, seeking out moments of brightness and being gentle with ourselves. This situation is undeniably tough, and we shouldn’t add to our burdens with harsh expectations.
For more insights on coping with the challenges of self-quarantine, check out this post on the Home Insemination Kit. And if you’re interested in understanding the fertility journey better, visit Make a Mom for expert guidance. For a comprehensive overview of what to expect during your first IUI, this resource is invaluable.
Summary
In these trying times of self-quarantine, prioritizing mental health is crucial. By recognizing emotional triggers, managing media exposure, honoring your feelings, letting go of unrealistic expectations, engaging with uplifting media, connecting with loved ones virtually, and prioritizing self-care, you can navigate this period with more ease. Remember, it’s okay to seek help and take care of yourself amidst the chaos.
Leave a Reply