Help! I Think I May Have Post COVID-19 Stress Disorder

We are certainly entering a new era of unknowns. It has been over a year now since the “great lockdown” and we are slowly learning how to reintegrate ourselves back into society. Many people are getting vaccinated, and families are finally able to be together with less fear. This is great news, but some individuals are reporting that they are experiencing different symptoms including, heightened anxiety, panic, depression, and grief. 

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So why now? You would think that people should be feeling better, right? For most individuals, that will be the case. Unfortunately for many others, they will continue to feel insecure and unsafe in their changing environments. In a recent study conducted by the CDC, individuals report having symptoms similar to Post Traumatic Stress Disorder (PTSD), potentially caused from the residual effects of COVID-19.  https://www.cdc.gov/mmwr/volumes/69/wr/mm6932a1.htm

According to the National Institute of Mental Health (NIMH) Post Traumatic Stress Disorder (PTSD) is a complex health condition that can develop in response to a traumatic experience such as a life threatening or extremely distressing situation that causes a person to feel intense fear, horror, or a sense of helplessness. Some of the specific symptoms that are present for individuals suffering with PTSD or adjustment related symptoms are:  

  • Further isolation and avoidance even when social distancing regulations have been alleviated 

  • Increased anger and irritability 

  • Poor self-care 

  • Increased reports of anxiety, panic, and racing thoughts 

  • Change in sleep patterns or presence of insomnia

  • Increased nightmares 

  • Change in appetite 

  • Feelings of hopelessness or increased thoughts of self-harm or suicide 

  • Increased fears or phobias 

  • Increased physical aches and pains

  • Substance abuse

If you are experiencing any of these symptoms, it is so important that you be proactive in caring for your mental and emotional needs. You can start by mentally preparing yourself for the Trifecta of Change.

1. Form a positive SUPPORT network 

2. Allow yourself adequate TIME (whatever is necessary)

3. Make the space for INTENTIONAL WORK 

To begin, make sure you have people in your life who will encourage you to make choices that will set you on the path to feeling better. If you are struggling with forming a supportive network, contact a counselor who can assist you in your recovery. Secondly, give yourself time to heal. Avoid using shame-based thoughts or language when discussing your symptoms. Sometimes there can be deeper rooted issues or underlying conditions that will cause current challenges to worsen. Your symptoms did not appear overnight, and neither will your recovery. The kindest thing you can do for yourself is to create a comfortable space and adequate time to improve. 

Lastly, identify an appropriate plan for recovery and get to work! It is so important that you develop a healthy self-care plan. Here are some questions to ask yourself before you get started. How will I increase my time outside and take better care of my body? How can I make my living environment feel more emotionally and physically safe for myself and loved ones? How can I develop more meaning in the relationships I currently have? What professional or personal goals do I need to work towards that reflect my beliefs and values? What can I do to bring more fun and enjoyment into my life? 

Once you identify some ways to make simple changes in your everyday life, start practicing techniques that will teach you to be more mentally and emotionally present. There are many wonderful strategies out there that will teach you this skill (mindfulness, guided imagery, deep breathing and relaxation, sensory training, progressive muscle relaxation). If you are not familiar with any of these techniques, there are also apps available that will teach you the basics, or your counselor can help personally guide you. 

Just remember to be kind to yourself during this period. We are all moving together in an unknown territory, so it is important that we support one another and be patient. Continuously flood yourself with positive affirmations and words of encouragement. Surround yourself with positive people, beauty, and things that bring you joy. And most importantly…

Seek help when you need it. There are many local counselors who would be happy to help you feel better and get you on the right track. There is no shame in reaching out and taking care of yourself. You are worth it, and your family is worth it! 

“There are two wolves and they are always fighting. One is darkness and despair, the other light and hope. Which one wins? The one you feed.”  - Cherokee Legend


If you would like to learn a little more on how to get started with treatment, you can purchase a brief 1-hour course on this topic. This study will give you some hands on tools to immediately put into practice and better understand how to recover from PTSD and adjustment symptoms derived from COVID-19. 

If you are feeling hopeless or are having suicidal thoughts, please do not wait! There are many resources out there who can help you right now. 

If you have any other tips and tricks for staying positive at home, fire off in the comments. We look forward to hearing from you.  If you would like to find support or connect with a therapist you can find more info or request an appointment with someone our our team at www.compasscounseling.com 

Download our Free E-Book 10 Questions to Ask Before Starting Counseling. Learn more at www.compasscounseling.com If you would like to schedule an appointment today click here!

Resources for Suicide Prevention

Suicide Prevention Resource Center   www.sprc.org

American Foundation of Suicide Prevention  www.afsp.org

National Suicide Prevention Hotline  https://suicidepreventionlifeline.org/ 

COVID-19 and your Mental Health https://www.helplinecenter.org/ 

Jessica Page