7 Ways To Curb Pandemic Panic

Photo Credit: @helloimnik

'Tis an will wind that blows no good."

-Uknown

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Many of us are wondering how best to tend to our mental health whist we are hunkering down, waiting for the global, category five hurricane to pass. Aside from adhering to personal hygiene and social distancing protocols, there is little more we can do to curb spread of COVID-19. Virulent panic, however, is a different story.

In this article we will explore fear’s true purpose, the problems we are likely to encounter when we become overly attentive to fear (i.e., panic), and what we can do to step out of fear once it has fulfilled its purpose.

Healthy fear is meant to wake us from denial and get us to take action.   Without fear, it is likely we would still be rubbing dirty hands all over our faces and gathering in public spaces. When we listen to fear and respond accordingly, fear has done its job. After that, the healthiest thing to do is let it go.

Continuing to ruminate about things beyond our control is a one-way ticket to panic which, like fear, also has a specific purpose. Eons ago, it was panic that alerted us to clear and imminent danger.  It prompted us to run, fight, or flee to avoid being eaten by predators or killed off by neighboring tribes. Today, panic is helpful in so far as it protects us from danger that is happening in the present moment: the smoke alarm sounds and we quickly exit the building. Beyond that, panic is pretty much useless.

In states of prolonged stress, the brain can get stuck in panic mode. When the smoke alarm routinely sounds, it becomes difficult to distinguish a false alarm from a real fire. What’s more, primal fear can manifest as a state of impending doom, about which we must do something, even when there is nothing more to do. 
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In panic mode, our thoughts and actions will organize themselves around two themes: life (i.e, food, sex, and toileting) and death. Additionally, primal fear incites irrational competitiveness. Plentiful goods (read: toilet paper)  suddenly appear to be in short supply. So we overbuy, all but guaranteeing the very scarcity we fear most. I suspect this to be the reason that supermarket shelves are empty.  We are worried there will not be enough for everyone so we make sure there isn’t enough for anyone. Sound smart to you?  Me neither.  Like most primitive instincts, panic is neither discerning nor sophisticated.

Okay. Now we know about panic and the understandable (but not so helpful) compulsive behaviors that come with it. It’s time to talk about what we can do to turn off the panic switch.

Here are a few things to try:

1. Stay in the moment. When we are anxious, we imagine and react to future events (usually worst-case scenarios) as if they are happening now. This generates unnecessary suffering. Listen for thoughts that begin with “what if” and, instead, ask, “Is this happening now?” If the answer is “no,” bring your awareness back to what is happening in the present moment.  What are five things you can describe in the room you are in?  What are four things you can touch? Three things you can hear?  Two things you can smell?  One thing you can taste?  Using your five senses to anchor your body in the present moment can be a helpful way to step off the fear train.
2. Control what you can. Anxious minds use control to restore equilibrium (even when most of what we are trying to control is beyond our sphere of influence). This is a great time to get clear on what is truly ours to manage:  our bodies, our mindsets, our roles (work, parenting, etc.), and our dwellings. Stay home. Eat nutritious food. Sleep when you can. Spend time with your kids. Keep disinfecting high-touch areas in your home. Beyond these basic things, there is little else to be done. It may not feel like enough right now. Perhaps nothing will. But doing your part to keep you and your family healthy is more than enough.
3. Assume abundance and act accordingly.  Pandemics do not cause scarcity; panic buying does. Resist the urge to stockpile anything more than a week’s worth of food and supplies. Assume there will be enough for everyone, even if “enough” might be less than what you are accustomed to.
4. Start a daily gratitude ritual.  Looking for things to be grateful for has an immediate soothing effect.  Each day at the same time, make a point to write down or say aloud three things for which you are grateful. Sunny weather, spring flowers, toilet paper, close friends and family members, you name it.  Gratitude is yours for the taking.  
5. Limit media exposure. There is no shortage of pandemic-related tragedy. Reading about it, seeing it, and talking about it will only amplify your suffering. Consider limiting your media exposure to no more than ten minutes per day.
6. Look for the positives. Pandemics are unique because they are happening to everyone, everywhere in the world. This has created an outpouring of love and support from our fellow humans. What’s more, only when we are tested can we know the depths of our own strength,  resilience, and generosity. Use this time to tap into these strengths by helping those who are vulnerable or, if you are vulnerable, accepting others’ offers of assistance.
7. Connect with supportive people. Make a short list of people with whom you can regularly check in. Make sure you choose people who are like-minded in their willingness to listen, to offer support and to limit fear-based conversation.

Remember pandemics are both temporary and survivable. While it true (and sad) that some will not outlive COVID-19, it is also true that the vast majority of us will. The pandemic will end eventually. When it does, just as our foremothers and fathers did in 1919, we too will rebuild.

In the meantime, we must choose wisely when and how we engage with fear. If you are following personal hygiene and social distancing guidelines, then fear has already served its purpose. It’s okay to let it go.



​Dr. Jill Gross is a licensed psychologist, therapist, and counselor. She offers grief therapy, divorce consultation, co-parenting support, and other counseling services in the Phinney Greenwood area of Seattle, WA.  Stuck in panic mode? Schedule a free phone consultation to find out how counseling can help you go from panic to peace.

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