Have you been feeling more dissociated lately, like hours pass without too much notice and your brain checks out and you feel disconnected from yourself? Perhaps you notice yourself engaging in more activities that bring you comfort, and you don’t know why, or you feel there is always a weight hanging above your head.
These may all be symptoms of apocalypse fatigue, the exhaustion from making choice after choice that doesn’t seem to matter, and the constant worry that the choices of others will undo your own. It is closely associated with attitudes about climate change, seeing one harsh reality after the other and feeling concerned but completely immobile.
Living through a global pandemic can also help increase these feelings, or even create them. However, unlike climate change, some threats in the world seem closer and more inescapable. We aren’t dealing with the apocalyptic future. We are living a somewhat apocalyptic present.
In an ongoing study, the non-partisan and objective research organization NORC at the University of Chicago found that the population generally had a decrease in psychological well-being at the beginning of the pandemic and it hasn’t changed. One in five Americans feels lonely, anxious, depressed, or irritable either often or always these days.
The study also found that frequently reading, talking, or watching anything about the virus, was consistently correlated with a higher level of the psychosomatic symptoms related to stress and anxiety.
In all, there were 15 psychosomatic symptoms traced: physical ones include trouble sleeping, headaches, upset stomach, rapid heartbeat, feeling dizzy, sweaty hands, forgetting things, feeling dazed, smoking, and not feeling like eating; more emotional symptoms include feeling tired, feeling nervous, crying, losing your temper, and feeling like getting drunk. Young Americans are also more likely to have more symptoms, with the likelihood of that decreasing by age.
Jana Svoboda, a Licensed Clinical Social Worker and Therapist based in Corvallis, said the symptom difference among age groups may be due to the fact that young adults typically have less exposure to big changes in their lifetime.
“This is an age where we are completing education, exploring the world, preparing for, entering or enlarging careers, finding life partners or raising families,” Svoboda said. “Many normal doors are shut. We are responsible for making it on our own—younger people have families making those decisions, older people often have those decisions in place.”
It’s possible the strain of the present circumstances could manifest itself differently in different people. Svoboda said that this happens in one of three reactions: fight, flight, or freeze. With a fight response, it is possible to manifest as anger or denial, as those are active state, and engaging with them may make you feel less helpless. A flight response is prepping and needing constant activity.
Svoboda says the freeze response is more prevalent than most people realize.
“When faced with an overwhelming threat from which there is no escape, where fight or flight aren’t options, we go into dissociation. It can be mild (spaciness) or severe (think deer in headlights—completely frozen),” Svoboda said. “I’m noticing freeze as a primary manifestation—people are foggier, have less bandwidth, are withdrawing more into distracting activities, eating comfort foods, drinking or drugging as a way to stay more comfortably numb.”
What to do
So, what do you do when you feel the world is burning around you? Svoboda suggests learning your defense mechanisms, like dissociation or needing constant activity, and using them with awareness. Exist in the present moment and try to notice you are safe.
“Do the basics. Anything that supports your general health improves your resiliency. Eat healthy food. Get good sleep,” Svoboda said.
If you feel trapped, try exercise.
“Moving [your body] reminds it you are safe and alive in this moment, and releases the stress chemicals that build up over time,” Svoboda said. “Take a five-minute dance break, turn on an old Jane Fonda video, stomp around your house — anything helps. Get outside when you can and turn off your electronics. Nature is soothing to psyche.”
Accept your emotions as they are with curious compassion and know that they are normal and will range and cycle. Your performance of general life tasks will vary, as what once may have been something thoughtless requires calculation, Svoboda said. Even going to the store requires extra thought, and this may leave you physically exhausted.
“One of the most effective ways to relieve depression and anxiety is to have a sense of meaning and purpose. Find concrete ways to be helpful to others,” Svoboda said.
Ordinary things have changed now, and it is hard. Your struggle is valid. Svoboda adds, “Don’t try to control your emotions, which are spontaneous. But do attend to your narrative and notice if distorted. If so, replace it with facts.”
Sometimes, you have a hard day and experience many negative emotions. You are not alone in your struggle, and you are valid.
“And remember,” Svoboda said. “We are more resilient than we can know.”
If you’re feeling overwhelmed and need to talk, here is a list of places you can connect with:
Benton County Mental Health: 541-766-6835
Crisis Line: Benton County: 1-888-232-7192
Benton County Mental Health/Alcohol and Drug Treatment: 541-766-6835
Local Mental Health Crisis Line: 1-888-232-7192
Depression & Bipolar Support Alliance: 1-800-826-3632
National Crisis Lines: 1-800-SUICIDE (1-800-784-2433)
National Suicide Prevention Helpline: 1-800-273-TALK (1-800-273-8255)
By: Hannah Ramsey
Do you have a story for The Advocate? Email editor@corvallisadvocate.com