Trauma is a word that gets talked about a lot these days and for good reason. The COVID pandemic has broadened the conversation to include Collective Trauma, a reality that has challenged all of us to find new ways to live, work and cope while managing uncertainty and in many cases, loss.

Collective trauma refers to a traumatic event that is shared by a group of people. It may involve a small group, like a family or it may involve an entire society.

Collective Trauma is NOT a new phenomenon. The Holocaust is an event that often comes to mind when we think about collective trauma. 9/11 is another. Events such as war, famine, and pandemics including COVID, the Spanish Flu and SARS are examples of Collective Trauma. Collective Trauma has systemically impacted the LGTBQ2 community, women, Indigenous people, racialized groups and persons with disabilities for generations. Collective Trauma Events occur with common regularity and we only need to study our history to understand how collective trauma has impacted and shaped us throughout the generations. Knowing our world is being redesigned by the COVID pandemic we might look to survivors of collective trauma who did not only survive but in many cases thrived after experiencing collective trauma.

Dr. Jelena Kecmanovic, in her March 10, 2020 article; 7 Science-Based Strategies to Cope with Coronavirus Anxiety (theconversation.com) suggests we learn to practice uncertainty. She suggests that anxiety rises proportionately to how much one tries to get rid of it or as Carl Jung put it, “What we resist persists.” When we are anxious it becomes harder to see the bigger picture and the positive, creative possibilities in front of you.  As perspective shrinks, so too does our tendency to connect with others.

When we cannot change something, try to find acceptance in the situation and do your best to mindfully and gracefully navigate it. We often have more power than we think. Work on empowering yourself. Take responsibility for your actions and focus on solutions. Dr. Victor Frankl, a famous holocaust survivor discovered during his time in a concentration camp that those around him who did not lose their sense of purpose and meaning in life were able to survive much longer than those who had lost their way.

There are many actions we can take to deal with uncertainty, reduce our anxiety and find meaning in the midst of the current crisis.

Now is the time to think about getting involved with a cause you care about. You will likely find a community of kindred souls in your efforts who feel empowered to impact issues that matter to you. If you don’t like a situation, work to change it. There are no shortage of causes seeking champions to advance a cause.

If you find yourself feeling down, the best way to get out of a negative mindset is to reach out and help others. Call someone and ask them how they are doing. Grocery shop for someone who is vulnerable and shut in. Extending ourselves to be of service to others can be one of the most mood lifting and powerful tools for a positive mindset.

Take Responsibility. We now have a collective responsibility to build a sense of safety for each other by following public health guidelines. Be part of the solution. We all have a part to play.

Cut yourself some slack. Sometimes we just need to allow our nervous systems to relax and take our mind off everything. Reactive decisions are often not the best ones so give yourself a break. Creative ideas and solutions often come when we are NOT thinking about them. Go for a walk.  Meditate. Organize your closet.  Listen to great music. Learn a new skill. Spend time on a favourite hobby.

There’s lots of proof to support that people cope better when they decide to take charge of their health and topping that list is good sleep, exercise, nutrition and managing stress. Developing routines and accessing supports that help us address these important areas of our daily life puts us right where we need to be in order to move forward. There’s no shortage of online programs and learning opportunities, pick one or two

Recognizing your stress and teaching yourself ways to calm your nervous system will prevent anxiety from becoming a regular visitor. The key is to Regulate! Regulate! Regulate! So many people I meet in therapy are resistant to developing stress reduction skills. Even being quiet and doing breathe work for a couple of minutes is often met with, ‘that just doesn’t work for me’ or ‘I don’t have time’ or ‘I tried all that before’. Yet when asked how they came to that decision most people just can’t tell me why it didn’t work. When I ask what they do instead to manage stress and anxiety I am usually met with a blank stare.

Just 5 minutes of focused breathing a day or 30 minutes of physical exercise can make such a big difference. Good and bad habits develop over time. Once you learn what works for you and you master that practice you can use it whenever you need it. Think about other things that serve you well. Did these just show up ready to go, or did you have to practice them before they became part of your productive life? Learning a new skill takes practice.   Mindfulness, relaxation and physical exercises are no different. It is only through practice that we develop these skills and once mastered we can access them whenever we want.

Most importantly, remember you are not alone and the truth is that many people feel exactly the way that you do. Now is the time to initiate conversations with trusted friends and family members. Build a nurturing community around you and seek professional support if needed.