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How To Manage Fear Around COVID While Still Staying Safe

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There’s a delicate balance between vigilance and prioritizing other parts of our physical and mental health. Here’s what to know.

At this point in the pandemic, many people are struggling to make decisions about how to behave.

Since the start of the pandemic, the bulk of messaging about COVID has been extremely fear-based. We’ve read scary headline after scary headline as we have kept tabs on record-high case counts, death rates and hospitalization rates. We have consumed stories of people’s life-threatening battles with COVID and long COVID.

As a result, many of us have become exceedingly fearful about navigating life in the pandemic. And for a valid reason: This has been a scary 22 months. The coronavirus is new and ubiquitous, and, for a long time, we didn’t have ways to effectively mitigate the risk, said Dr. Lucy McBride, a practicing internal medicine physician in Washington, D.C. There absolutely has been a reason to be afraid — to a degree.

Fear has a very important role in our lives: It keeps us safe by teaching our brains to avoid dangers and threats. In a way, it also helps people understand the risks associated with COVID so they can make informed decisions about what is and isn’t safe.

But hitting people with too much fear can backfire. Excessive fear can reduce our tolerance for risk, it can make us hyperalert and hypervigilant, and it can cause us to make decisions that don’t optimally serve our mental and physical health. The key is finding the delicate equilibrium.

How fear influences our behaviors

Our brains are devoted to learning about the world, said Dr. Greg Siegle, a professor of psychiatry, psychology and translational sciences at University of Pittsburgh School of Medicine. If we are rewarded for a good thing, our brains continue to seek out the good thing. If we are punished for a bad thing, our brains become fearful of the bad thing so that we learn to avoid it.

“Fear is very good at creating avoidance,” Siegle said. “If you want somebody to avoid something, you make them afraid of it.”

Of course, for many people — especially certain immunocompromised individuals — it makes sense to be fearful of COVID. The risk isn’t zero, and it probably never will be. Vaccines have significantly improved outcomes in immunocompromised individuals who get COVID, but those with weakened immune systems are experiencing higher rates of breakthrough infections, and some of those can turn severe. Their vulnerability greatly depends on what local transmission is like, and whether the people around them are vaccinated ― two things that are largely out of their control.

But when we become absorbed by fear, our brains prioritize that fear and we start constantly scanning for threats with wide eyes. When this happens, we stop processing other important healthy behaviors that might seem more optional — things like digesting food, sleeping and connecting with loved ones.

“Particularly, at this moment, with a ubiquitous virus that is highly transmissible, fear isn’t shielding us from coronavirus,” McBride said. “It’s actually, for many people, limiting their ability to meet their broader human needs.”

When our fear systems are chronically over-activated, our physical and mental health can deteriorate. That’s why it’s important to walk the right line when it comes to fear, particularly fear-based thoughts that are within our control. Previous research has found that when people are overwhelmed with fear, they become anxious and engage in more destructive behaviors like smoking, drinking and unhealthy eating. Being overwhelmed with fear can even demotivate us to seek out the rewarding things in life, according to Siegle. Plus, when it comes to public health messaging, too much fear erodes trust in public heath.

It’s crucial to be intentional and nuanced when communicating the risks associated with COVID so that people don’t dismiss what’s going on or become overly afraid. (It’s worth noting that how much fear we can tolerate is also very individual and cultural. Some people, and cultures, can handle and comfortably live with more fear and arousal than others.)

“Fear is natural and important — but maybe it shouldn’t take us over and be the primary ruling thing in our lives,” Siegle said.

“Fear is very good at creating avoidance. If you want somebody to avoid something, you make them afraid of it.”  – DR. GREG SIEGLE

How to manage fear while still being responsible and safe

If you want to develop a more rational and less fear-based approach, Siegle said you’ll want to look at your risk assessment in a nuanced, evidence-based way. Be intentional about where you get your news and information: Avoid sensationalist headlines, look for the facts, and try not to solely read articles that reinforce your fear.

Siegle also recommended using the microCOVID risk calculator, which helps people estimate their personal risk for various activities in a specific, nuanced way. You punch in your location, vaccination status, and the activity you’re interested in doing ― including with whom and for how long. Then, you determine how much risk you’re willing to assume (some, none or a lot) and the calculator provides you with an idea of what living with that risk level looks like.

Similarly, McBride’s biggest piece of advice was to find a trusted doctor who can translate all of the information about COVID and apply it to your unique situation.

Ultimately, you want to find meaningful activities you can engage in, with modifications when necessary, that can bring you comfort, joy and solace, said Nathaniel Ivers, an associate professor in the department of counseling at Wake Forest University who specializes in terror management theory.

It’s important to stay connected to others, Ivers said, and COVID has created so much isolation that has left us alone with our thoughts.

“Try not to sit in the thoughts and the emotions by yourself ― really try to bounce them off of other people because, in so doing, you’ll receive feedback on how reasonable and rational those ideas are,” he said.

Mindfulness can also be extremely helpful in bringing us back to the present moment. When we are fearful, we’re oftentimes future-oriented and thinking about all the things that could happen.

“Mindfulness requires us to be present-focused, non-reactive and non-judgmental about the things that are happening around us and within us,” Ivers said. It helps us focus on what’s actually happening, rather than worrying about what could.

Finally, if your fear has led to debilitating depression and anxiety, ask for help and find a good therapist or psychiatrist. Living with fear — especially in the time of COVID — is natural and normal, but there are helpful therapies and medications available if fear has become overwhelming and is negatively interfering with the quality of your life.

“Fear is human, and fear is important,” Siegle said. “We can respect it and we live with it, but we don’t have to be ruled by it only.”

By Julia Ries        01/29/2022

pandemic

 

Coronavirus Anxiety:

Coping with Stress, Fear, and Worry

Fears about COVID-19 can take an emotional toll, especially if you’re already living with an anxiety disorder. But you’re not powerless. These tips can help you get through this stressful time.
Understanding your anxiety
It’s a frightening time. We’re in the midst of a worldwide pandemic, with many places at least partially shut down, others struggling to reopen safely. Some of us are in areas where the coronavirus infection rates are getting worse. Others are bracing for what may come next. And all of us are watching the headlines and wondering, “When is this going to end?”
For many people, the uncertainty surrounding coronavirus is the hardest thing to handle. We still don’t know exactly how we’ll be impacted, how long this will last, or how bad things might get. And that makes it all too easy to catastrophize and spiral out into overwhelming dread and panic. But there are many things you can do—even in the face of this unique crisis—to manage your anxiety and fears.
Stay informed—but don’t obsessively check the news
It’s vital to stay informed, particularly about what’s happening in your community, so you can follow advised safety precautions and do your part to slow the spread of coronavirus. But there’s a lot of misinformation going around, as well as sensationalistic coverage that only feeds into fear. It’s important to be discerning about what you read and watch.
  • Stick to trustworthy sources such as the CDC, the World Health Organization, and your local public health authorities.
  • Limit how often you check for updates. Constant monitoring of news and social media feeds can quickly turn compulsive and counterproductive—fueling anxiety rather than easing it. The limit is different for everyone, so pay attention to how you’re feeling and adjust accordingly.
  • Step away from media if you start feeling overwhelmed. If anxiety is an ongoing issue, consider limiting your media consumption to a specific time frame and time of day (e.g. thirty minutes each evening at 6 pm).
  • Ask someone reliable to share important updates. If you’d feel better avoiding media entirely, ask someone you trust to pass along any major updates you need to know about.
  • Be careful what you share. Do your best to verify information before passing it on. Snopes’ Coronavirus Collection is one place to start. We all need to do our part to avoid spreading rumors and creating unnecessary panic.
Focus on the things you can control
We’re in a time of massive upheaval. There are so many things outside of our control, including how long the pandemic lasts, how other people behave, and what’s going to happen in our communities. That’s a tough thing to accept, and so many of us respond by endlessly searching the Internet for answers and thinking over all the different scenarios that might happen. But as long as we’re focusing on questions with unknowable answers and circumstances outside of our personal control, this strategy will get us nowhere—aside from feeling drained, anxious, and overwhelmed.
When you feel yourself getting caught up in fear of what might happen, try to shift your focus to things you can control. For example, you can’t control how severe the coronavirus outbreak is in your city or town, but you can take steps to reduce your own personal risk (and the risk you’ll unknowingly spread it to others), such as:
  • washing your hands frequently (for at least 20 seconds) with soap and water or a hand sanitizer that contains at least 60% alcohol.
  • avoiding touching your face (particularly your eyes, nose, and mouth).
  • staying home as much as possible, even if you don’t feel sick.
  • avoiding crowds and gatherings of 10 or more people.
  • avoiding all non-essential shopping and travel.
  • keeping 6 feet of distance between yourself and others when out.
  • getting plenty of sleep, which helps support your immune system.
  • following all recommendations from health authorities.
Plan for what you can
It’s natural to be concerned about what may happen if your workplace closes, your children have to stay home from school, you or someone you love gets sick, or you have to self-quarantine. While these possibilities can be scary to think about, being proactive can help relieve at least some of the anxiety.
  • Write down specific worries you have about how coronavirus may disrupt your life. If you start feeling overwhelmed, take a break.
  • Make a list of all the possible solutions you can think of. Try not to get too hung up on “perfect” options. Include whatever comes to mind that could help you get by.
  • Focus on concrete things you can problem solve or change, rather than circumstances beyond your control.
  • After you’ve evaluated your options, draw up a plan of action. When you’re done, set it aside and resist the urge to go back to it until you need it or your circumstances significantly change.
How to stop “what-ifs” from spiraling
Relinquishing our desire for certainty and control is easier said than done. If you feel yourself start to spin out into negativity or panic, grounding yourself in the present moment can stop the negative spiral and allow your rational brain to come back online.
 
The technique is simple yet effective: Bring your attention to your breath and your body. Focus all of your attention on the here and now: noticing the sights, sounds, and smells around you and what you’re feeling in your body. Continue to breath slowly in and out—gently bringing your mind back to your body and breath every time it drifts—until you feel more calm.
 
For audio meditations that can help you relieve anxiety and regain inner calm, click here.
Stay connected—even when physically isolated
Evidence shows that many people with coronavirus—particularly young, seemingly healthy people—don’t have symptoms but can still spread the virus. That’s why the biggest thing that most people can do right now to make a positive difference is to practice social distancing.
But social distancing comes with its own risks. Humans are social animals. We’re hardwired for connection. Isolation and loneliness can exacerbate anxiety and depression, and even impact our physical health. That’s why it’s important to stay connected as best we can and reach out for support when we need it, even as we cut back on in-person socializing.
  • Make it a priority to stay in touch with friends and family. If you tend to withdraw when depressed or anxious, think about scheduling regular phone, chat, or Zoom dates to counteract that tendency.
  • While in-person visits are limited, substitute video chatting if you’re able. Face-to-face contact is like a “vitamin” for your mental health, reducing your risk of depression and helping ease stress and anxiety.
  • Social media can be a powerful tool—not only for connecting with friends, family, and acquaintances—but for feeling connected in a greater sense to our communities, country, and the world. It reminds us we’re not alone.
  • That said, be mindful of how social media is making you feel. Don’t hesitate to mute keywords or people who are exacerbating your anxiety. And log off if it’s making you feel worse.
  • Don’t let coronavirus dominate every conversation. It’s important to take breaks from stressful thoughts about the pandemic to simply enjoy each other’s company—to laugh, share stories, and focus on other things going on in our lives.
Emotions are contagious, so be wise about who you turn to for support
Most of us need reassurance, advice, or a sympathetic ear during this difficult time. But be careful who you choose as a sounding board. The coronavirus is not the only thing that’s contagious. So are emotions! Avoid talking about the virus with people who tend to be negative or who reinforce and ramp up your fears. Turn to the people in your life who are thoughtful, level-headed, and good listeners.
Take care of your body and spirit
This is an extraordinarily trying time, and all the tried-and-true stress management strategies apply, such as eating healthy meals, getting plenty of sleep, and meditating. Beyond that, here are some tips for practicing self-care in the face of the unique disruptions caused by the coronavirus.
  • Be kind to yourself. Go easy on yourself if you’re experiencing more depression or anxiety than usual. You’re not alone in your struggles.
  • Maintain a routine as best you can. Even if you’re stuck at home, try to stick to your regular sleep, school, meal, or work schedule. This can help you maintain a sense of normalcy.
  • Take time out for activities you enjoy. Read a good book, watch a comedy, play a fun board or video game, make something—whether it’s a new recipe, a craft, or a piece of art. It doesn’t matter what you do, as long as it takes you out of your worries.
  • Get out in nature, if possible. Sunshine and fresh air will do you good. Even a walk around your neighborhood can make you feel better. Just be sure to avoid crowds, keep your distance from people you encounter, and obey restrictions in your area.
  • Find ways to exercise. Staying active will help you release anxiety, relieve stress, and manage your mood. While gym and group classes may be out, you can still cycle, hike, or walk. Or if you’re stuck at home, look online for exercise videos you can follow. There are many things you can do even without equipment, such as yoga and exercises that use your own bodyweight.
  • Avoid self-medicating. Be careful that you’re not using alcohol or other substances to deal with anxiety or depression. If you tend to overdo it in the best of times, it may be a good idea to avoid for now.
  • Take up a relaxation practice. When stressors throw your nervous system out of balance, relaxation techniques such as deep breathing, meditation, and yoga can bring you back into a state of equilibrium. Regular practice delivers the greatest benefits, so see if you can set aside even a little time every day.
Help others (it will make you feel better)
At times like this, it’s easy to get caught up in your own fears and concerns. But amid all the stories of people fighting over wearing face masks or lining up outside gun stores to arm themselves, it’s important to take a breath and remember that we’re all in this together. As a quote circulating in Italy reminds us: “We’re standing far apart now so we can embrace each other later.”
It’s no coincidence that those who focus on others in need and support their communities, especially during times of crises, tend to be happier and healthier than those who act selfishly. Helping others not only makes a difference to your community—and even to the wider world at this time—it can also support your own mental health and well-being. Much of the anguish accompanying this pandemic stems from feeling powerless. Doing kind and helpful acts for others can help you regain a sense of control over your life—as well as adding meaning and purpose.

Even when you’re self-isolating or maintaining social distance,

there’s still plenty you can do to help others.

Follow guidelines for preventing the spread of the virus.
Even if you’re not in a high-risk group, staying at home, washing your hands frequently, and avoiding contact with others can help save the lives of the most vulnerable in your community and prevent overburdening the healthcare system.

Reach out to others in need. If you know people in your community who are isolated
—particularly the elderly or disabled—you can still offer support. Perhaps an older neighbor needs help with groceries or fulfilling a prescription? You can always leave packages on their doorstep to avoid direct contact. Or maybe they just need to hear a friendly, reassuring voice over the phone. Many local social media groups can help put you in touch with vulnerable people in your area

Donate to food banks.
Hoarding has reduced supplies to food banks in many areas, while unemployment and economic difficulties have greatly increased demand. You can help older adults, low-income families, and others in need by donating food or cash.

Be a calming influence.
If friends or loved ones are panicking, try to help them gain some perspective on the situation. Instead of scaremongering or giving credence to false rumors, refer them to reputable news sources. Being a positive, uplifting influence in these anxious times can help you feel better about your own situation too.

Be kind to others.
An infectious disease is not connected to any racial or ethnic group, so speak up if you hear negative stereotypes that only promote prejudice. With the right outlook and intentions, we can all ensure that kindness and charity spread throughout our communities even faster than this virus.

Authors: Melinda Smith, M.A. and Lawrence Robinson                          October 2021
 
References
Pan, K.-Y., Kok, A. A. L., Eikelenboom, M., Horsfall, M., Jörg, F., Luteijn, R. A., Rhebergen, D., Oppen, P. van, Giltay, E. J., & Penninx, B. W. J. H. (2021). The mental health impact of the COVID-19 pandemic on people with and without depressive, anxiety, or obsessive-compulsive disorders: A longitudinal study of three Dutch case-control cohorts. The Lancet Psychiatry, 8(2), 121–129. https://doi.org/10.1016/S2215-0366(20)30491-0
 
Mertens, G., Gerritsen, L., Duijndam, S., Salemink, E., & Engelhard, I. M. (2020). Fear of the coronavirus (COVID-19): Predictors in an online study conducted in March 2020. Journal of Anxiety Disorders, 74, 102258. https://doi.org/10.1016/j.janxdis.2020.102258
 
Millroth, P., & Frey, R. (2021). Fear and anxiety in the face of COVID-19: Negative dispositions towards risk and uncertainty as vulnerability factors. Journal of Anxiety Disorders, 83, 102454. https://doi.org/10.1016/j.janxdis.2021.102454
 
Twenge, J. M., McAllister, C., & Joiner, T. E. (2021). Anxiety and depressive symptoms in U.S. Census Bureau assessments of adults: Trends from 2019 to fall 2020 across demographic groups. Journal of Anxiety Disorders, 83, 102455. https://doi.org/10.1016/j.janxdis.2021.102455
 
Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559. https://doi.org/10.1186/s12913-018-3313-5
 
Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current Psychiatry Reports, 20(8), 63. https://doi.org/10.1007/s11920-018-0923-x

2 thoughts on “How To Manage Fear Around COVID While Still Staying Safe”

Leave a comment

  1. aviditymedicaldesign
    January 30, 2022 at 6:33 pm

    Thank you for sharing this excellent post. The key points that were especially thought provoking were: 1) The importance of focusing on concrete things that can be controlled, and not on what cannot be controlled; 2) How emotions are contagious and the importance of avoiding negative communication or using negative people as a sounding board; 3) Maintaining a sense of normalcy by taking care of both the body and the spirit throughout the pandemic. Thank you again for sharing this informative article.

    Reply

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