How to be more resilient in a crisis
As the COVID-19 pandemic stretches on, exhausted parents are trying to juggle work, joblessness, rambunctious children, the emotional needs of spouses, the safety of aging parents, and fear of infection from a virus that can ravage the lungs, leaving its victims sick for weeks at a time. While the war metaphor is often tossed about carelessly — a virus is not a living lifeform, let alone an "enemy" — to parallel the mental impact of this time to soldiers at war is useful.
The sense of fear and stress many are experiencing now is familiar for many families of military service members, as well as those who help them through crises. Faced with separation, dangerous deployments, and untimely deaths, parents and children can cope by practicing a resilient mindset. "We serve families who experience a loss, and put on resilience retreats for children, siblings, spouses, and others who have lost a service member. We are helping them learn to stay health in the face of grief and loss, " says Mia Bartoletti, the clinical psychologist for the Navy SEAL Foundation and an expert on helping families navigate crises. Bartoletti acknowledges that the same process can help families navigating the COVID-19 pandemic.
As Bartoletti frames it, resilience is a practice of acknowledging "normal reactions to extraordinary circumstances." This means working to strengthen the attributes that make one "resilient" including hardiness, personal competence, tolerance of negative affect, acceptance of change, personal control, and spirituality, according to a review in PTSD Research Quarterly, a publication by the National Center for PTSD. These traits are "like a muscle," says Mary Alvord, psychologist and the founder of Resilience Across Borders, a nonprofit program that teaches resilience to children, adolescents, and young adults in schools. "You just keep working it out and you can build it."
Whether you're a healthcare worker on the frontlines or a stay-at-home parent, having a strong reaction to the pandemic is to be expected. Bartoletti divides these reactions into three categories: Intrusive reactions, avoidance and withdrawal reactions, and physical arousal reactions. Intrusive reactions involve memories, dreams, nightmares, and flashbacks that take you back to the psychologically traumatizing situation after the fact. Avoidance and withdrawal can happen during and after a distressing event, causing you to repress emotions and even avoid people and places. Physical arousal reactions involve changes in the body itself, including trouble sleeping, irritable outbursts, difficulty concentrating, hypervigilance.
All of these reactions are normal, as long as they remain acute. Are you dreaming about Genghis Khan stealing your wallet, or breaking into a co-workers house to steal their toilet paper? Those vivid, COVID dreams are an acute intrusive reaction. Are you finding the need to shut yourself in a room and cry? That's acute withdrawal. Do you find the news about COVID-19 in your area rockets up your heartbeat and blood pressure? That's an acute physiological reaction. "I think that anyone can be experiencing these things, depending on your own reaction to this pandemic situation, these are common reactions," says Bartoletti. "We expect to see more of these in this time frame."
What is not normal is when the acute reaction morphs into a long-term psychological problems.
If these symptoms persist, acute stress in the moment can morph into post-traumatic stress after the fact. That can mean intense physiological feelings of stress, avoidance and withdrawal behavior, or intrusive flashbacks that impede normal social and emotional functioning for days, weeks, or months even after the pandemic subsides.
How does one prevent this all from going down? As with so many things, it starts with communicating those reactions, grappling with them and forming them into verbal thoughts. "If you don't acknowledge your emotional state, that's a risk and puts you in jeopardy for adverse lasting consequences," says Bartolleti. "If you engage in narrative sharing open and effective communication with kids and other selective resilience skills — these are mechanisms of resilience. We can strategically set these mechanisms in motion to enhance individual and family resilient adjustment during this time."
In many ways, parents and children can practice resilience in similar ways—through dialogue, social connection, and focusing on self-care and controlling what they can and letting go of what they can't. Of course, parents also act as aids and models for their children, helping their kids let go of negative thoughts, providing warmth and support, and helping them connect with friends while getting outside enough. Under non-pandemic circumstances, Alvord and her colleagues have found that the presence of a caring adult in a child's life can really help that child overcome stressful or traumatic circumstances. In a pandemic, which affects everyone, parents need to remember to take care of themselves, too.
To foster resilience in kids, the first step is talking it out. "Dialogue is really healthy for kids and teens for actual brain development," Bartoletti says. "Having conversations about workplace safety and hazards is a healthy thing." It's good to gauge what your children are thinking and experiencing, as well as explaining to them your role in this situation. You can set the record straight on anything they have misunderstood. You can offer calm and reassurance while explaining the actionable steps you are taking to cope with the situation. You can model a problem-solving mindset to help your children as they figure out how to manage their emotions.
For both children and parents, social connection will be crucial for staying emotionally healthy through this time, says Alvord. While we may be physically distant, we should still be socially connected. For parents of children old enough to have friends and social groups, this will mean helping those children connect with their friends via phone or video chat. If your children are older, it may mean encouraging and allowing time and space for your teen to spend time with their friends online. For parents, make time to stay connected to your normal group of friends and family. And if you don't have a parent support group already, it's a good idea to seek one out so you can share tips and tricks and commiserate about parenting in lockdown. And of course, take the time to connect as a family and make the most of being stuck together.
Self-care really is essential to overall well-being. Alvord recommends trying to get plenty of sleep and taking a break to be by yourself, even if that means getting in your car to get away from everyone in the house. Physical activity and getting outside helps too, says Alvord. Bartoletti cautions that you can overdo it on the exercise, however, and that becomes its own form of avoidance. Being resilient, "really means getting in tune with your own internal landscape," she says.
Finally, Alvord says resilience means letting go of the things you can't control and focusing on the things that you can. Taking initiative in one's life is one of the primary characteristics of resilience, Alvord wrote in a 2005 study published in Professional Psychology: Research and Practice. "Depression is hopelessness and helplessness and so resilience is the opposite," she says. "No, you're not helpless, you do have control over many aspects of your life." For example, Alvord's neighbors recently went out and bought a cheap pool for their backyard. If pools can't open this summer, they have their own to keep their five children occupied. Recognizing you have agency in this situation — that's resilience. "It's action-oriented, as opposed to sitting back and letting things happen," she says.
"Our mindset in this timeframe matters in terms of brain health and how we react in this experience," says Bartoletti. Our bodies are primed with hormones to react to stressful situations. "We need to practice a mindset of challenging that at times," she says.
Research shows it is possible to come out of a traumatic experience even stronger than before. And Bartoletti's research in military families shows that these coping skills, taken together, can help families "become more cohesive and supportive and more resilient in the face of adversity." Some days are still going to be challenging, and there will certainly be moments of grief and stress. But if parents and kids alike start to stretch and work that resilience muscle, they can get through this together.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.