How to Tackle the Overwhelming Grip of Fear

Fear is griping many Americans. In this time of COVID-19 causing the global pandemic, the United States and the world is in upheaval.

Many people are undergoing what feels like an unprecedented level of anxiety and fear. Recall that fear is simply a perception of danger or threat.  The thought of contracting a potentially life-threatening illness is certainly a major life stressor.

Americans are feeling afraid right now. The threat is with good reason. Thousands have died and people continue dying from this virus.  Every death is a personal tragedy to family and friends. Someone’s sibling, parent, grandparent or child.   We know that many frontline and essential workers have been affected. And our most vulnerable citizens, those in nursing facilities, are dying at higher rates.

I have spoken to those even staying safely at home and engaging physical distancing who also grappling with fear for themselves or those they care about.

Physical Distancing is Important Now

Americans are afraid about their health, their aging parents, layoffs from their jobs and source of economic survival for paying utilities, the rent or mortgage.  The uncertainty of when things might return to a ‘new normal’ loom heavily in their minds.

Those facing the prospect of not returning to work due to safety concerns are even being told that are then no longer eligible for unemployment insurance. That has been referred to by psychologists as learned helplessness and can result in clinical depression. That is, either alternative is undesirable and yet you feel stuck.

We are here to help at this time and in the future. Reach out to someone who can help.

Should people have to face the moral dilemma of returning to work and facing illness or losing income under these circumstances?

At this point, even grocery shopping can feel frightening. Some people follow the CDC guidelines and other do not. One of my clients and his wife were actually harassed for wearing a mask when they left a grocery store by an obviously uninformed gentleman.

We do not know exactly what the next day or week will hold for us and our loved ones. This uncertainty fuels fear.

This has become a health crisis, economic and mental health crisis all wrap into one large distressing calamity.

Despite all of the above, there are things that we can do to mitigate our fear. We have review some in previous blog articles. Let’s review some more of them together.

Reach Out to Those You Trust

People experiencing fear can have trouble self-regulating emotions by themselves.  Seek others out that you care about and then support each other through these tough times. Call a friend or family member. Skype, face time or zoom. Being outward focused in supporting others helps us to regulate our own emotions.

Are you Actually Able to Live Within your Rib Cage?

Breathing is one of those things that occurs at a subconscious level.  You really don’t have to think about breathing. But you can self-regulate by breathing a little slower and deeply if you choose.

Now, I know you have heard this before. But, observe the way you are breathing. You may have developed a habit of breathing very shallowly.  When you exhale a little longer, what you are doing is stimulating your parasympathetic nervous system or that part of your nervous system that calms you. Do it now.

Choose to View Your Situation Positively

Positive Thoughts Help us Cope

Even though what you are going through now is very negative, your total view can be positive. Ask yourself these questions.

At this moment am I safe? 

Am I with my family or friends? 

Are they still safe?

Since you cannot change the situation you can I decide to let it go for now. 

My life is not threatened at this moment. Is there something I can do to redirect my thinking?

COVID-19 is temporary. Even though we do not know when the pandemic will end, it will. Life is constantly changing and moving through phases and this situation will also change.

Have you learned anything positive about your strengths as a person through this trying time?

Surrender Control

Since you cannot change the situation, choose to let go of it now. Fear or facts?  Why fear, it may not happen.

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