Buzz
After several weeks into the pandemic, many of us find ourselves in survival mode. Simple tasks like grocery shopping or conversing with strangers have now become major challenges. Our anxiety levels have skyrocketed, leading to an important question: Although this crisis will eventually end, what are the long-term consequences of enduring such an extended period of stress?
Sue Varma, a board-certified psychiatrist and clinical assistant professor of psychiatry at NYU Langone, shares, 'Ongoing, relentless stress can result in decision paralysis.' This impacts our focus and decision-making abilities. If depression sets in, it may also cause a loss of motivation.
The fight-or-flight-or-freeze response
Our bodies react to stress with a fight-flight-freeze response. While we often think of fight or flight, we're now facing a unique and dangerous situation where neither fighting nor fleeing is an option. You can't punch a virus or outrun an infection. Instead, we respond with more subtle actions like staying home. But that doesn't mean our bodies don't undergo the same physical reactions as they would in other perilous situations.
Freezing, also known as reactive immobility or attentive immobility, is like putting fight-or-flight on pause. Your body prepares to defend itself, with all the physical responses of the fight-flight-freeze reaction at work. But instead of taking immediate action, it simply waits for the next move.
For those of us staying at home, we're like the proverbial possums, forced to freeze when faced with danger. There's little we can do other than stay in a heightened state of alertness.
Ongoing stress can lead to both physical and mental repercussions
The fight-flight-freeze response is a short-term mechanism designed to help people escape danger. However, being stuck in a prolonged state of stress can have both physical and psychological effects.
Varma mentions that potential physical and mental consequences of stress include heart disease, obesity, stroke, premature death, as well as depression, anxiety, and post-traumatic stress disorder. In these situations, individuals are more likely to make poor decisions. Domestic violence rates, in particular, have surged recently.
While these effects are concerning, there are ways to address them. The first step is to consult your primary care physician if the impact feels overwhelming. Even before reaching that point, you can take proactive steps, such as developing healthy coping strategies to navigate difficult moments.
The 4 M's
Varma emphasizes that learning how to manage stress effectively through adaptive coping skills is one of the most important abilities to develop. This can significantly influence mental health and longevity. She recommends practicing the 4 M's of mental well-being daily: mindfulness, meaningful engagement, mastery (which includes creative endeavors), and movement. Tune in to what your body and mind are telling you, stay connected with loved ones while maintaining physical distancing, engage in satisfying activities, and don't forget to exercise, even from home.
Along with these practices, it's crucial to take measures to slow the spread of the virus, such as regular hand washing and maintaining physical distance. These actions not only help keep you healthy but are also fully within your control. Knowing you are doing everything possible to protect yourself and your family can bring a sense of calm.
