In the midst of a crisis, it may feel natural to do whatever you can to survive it. You may choose to take steps to ride it out without prioritizing the aftermath. Just about everyone on the planet can relate to this approach right now. In a sense, this can be a logical choice. In a sense. You see, there’s a post-crisis component that should not be neglected until post-crisis. Trauma-related symptoms tend to get worse long after the traumatic experience has subsided. These symptoms are compounded as time passes. Thus, it is absolutely essential to get help NOW.

PTSD, Complex Trauma, and Covid-19

Generally speaking, post-traumatic stress disorder (PTSD) occurs after a single traumatic experience, e.g. sexual assault, natural disaster, or car accident. As of now, PTSD impacts roughly 8 percent of Americans (although that number is probably about to rise). Common symptoms included flashbacks, nightmares, social withdrawal, hyper-vigilance, distrust of others, and physical issues (like nausea and dizziness) without any other obvious cause.

Complex PTSD (C-PTSD) relates to repetitive trauma — perhaps over months or years, e.g.

• Sustained abuse: childhood neglect, domestic violence, being forced into prostitution, etc.

• Repeatedly bearing witness to such abuse or violence

• Torture

• Kidnapping

• Slavery

• Imprisonment, being a prisoner of war

• An ongoing global threat like, say, a pandemic

Victims of C-PTSD may experience the same symptoms as those with PTSD but everything is escalated beyond self-regulation. Anger becomes explosive. Sadness transforms into despair. Other C-PTSD symptoms include:

• Dissociation

• Guilt and shame that alienates you from others

• Inability to form healthy relationships

• Loss of faith in beliefs and ideas that once comforted you

As we all struggle with the uncertainly of the Covid-19 threat — and its related financial and social concerns — it can be easy to downplay the long-term impact of this trauma. This is not an advisable path.

Self-Care While the Crisis is Happening

Stick to Whatever Routines You Can

Everything feels topsy-turvy but some daily routines may be salvageable and therefore add a touch of calm to your stressful life.

Create New Routines

If you’re sheltering in place, you have the opportunity to do things differently for a while. Let’s say you normally went to the gym after work. Now, you may be able to go for a run in the middle of the day. Control what you can control.

Take Breaks From the News

Contradictory news updates will wreak havoc on your state of mind. Step away from your devices as often as possible.

Stay Connected

There is one excellent use for those phones and computers: social contact. Resist the urge to withdraw. Let others know how you’re feeling and what you’re going through. Set up a regular schedule for essential social interactions.

Remember the Basics

In the best of times or the worst of times, basic self-care rituals will ground you. For example:

• Healthy eating habits

• Stress management and relaxation techniques

• Regular sleep patterns

• Daily exercise and activity

Choose Therapy-in-Place

Even in the age of social distancing, the help you need is just a click or call away. Counseling sessions done via phone calls or video chat are fast becoming the norm and studies laud their effectiveness. Working with an empathic mental health practitioner is a giant first step you can take NOW — before the symptoms run the risk of overwhelming you.

From the safety of your own home or office, you can connect with a professional to begin a necessary process. None of us can predict how the current crisis — or any crisis — will play out. We can only focus on what’s in our control: seeking help for trauma therapy as early as possible.