Panic at the Disco (and the supermarket, the office, the airport …)
By: Kim Forrester
Tags: Wellness, Mental Health, Personal Development, Society, Wellbeing

Fear is a very useful emotion when we are in grave danger and we need to take action. However, prolonged periods of heightened panic are detrimental to our emotional and physical health, increasing the likelihood of stress-related illness and lowering our immune system. In addition, studies show that heightened anxiety undermines our ability to make healthy decisions, leaving us floundering in poor choices precisely when we need to be at our most rational and wise.

I live in Singapore and, during the 2002/03 SARS outbreak, I came to appreciate the incredible efficiency and no-nonsense approach the government employs when it comes to public health and safety. Even so, when the Singapore government raised the COVID-19 threat alert to Orange, this past February, I must admit — although still fairly relaxed — I did feel my anxiety levels rising.

Even more worrying for me was the moment my homeland, New Zealand, declared a compulsory 14-day self-quarantine period for incoming travellers — effectively isolating me from my son and a bevy of other loved ones currently living in Aotearoa.

The current COVID-19 pandemic is just one example of the way world events can threaten our sense of security, and heighten feelings of helplessness and unease. Although fear and concern are natural and understandable reactions to these world events, there are steps we can take to ensure cautious concern does not escalate into unnecessary (and unhealthy) panic:

Understand your negativity bias. At times like this, it’s wise to acknowledge that your brain has a propensity to overestimate danger and over-focus on perceived threats. This ‘negativity bias’, as it’s known, often compels us to exaggerate perceived danger — to the detriment of reality and our own health and well-being. In short: don’t believe everything your brain tells you to fear and be consciously open to more optimistic viewpoints and solutions.

Be mindful of news sources. Like your own brain, the media also has a distinct inclination toward negativity. Be mindful of sensationalised media stories and filter your information diet carefully; understand that data and advice coming from the World Health Organisation is likely to be immeasurably more accurate than a random Facebook post.

Educate yourself on relevant language and concepts. Knowledge is power, and it’s also a great way to feel more in control in times of uncertainty. Research the things that matter — the terminology, the vital statistics, the possibilities. Get the facts from those closest to the research; avoid rumour, opinion and information from questionable sources.

Activate your sense of agency. Look for solutions. How can you minimise the impact, or help contribute positively to the current situation? Take responsibility for the steps you can take as an individual that will help the community as a whole. Empower yourself by taking positive action when, and however, you can.

Become the observer. The Greater Good Science Center offers a simple exercise that can help you gain a healthier perspective in times of fear. Focus on what you are fearful of, and then spend around three minutes talking through the experience using the third person (eg. I might think to myself “Kim is feeling fearful because world events seem out of her control. She is looking for greater personal and economic certainty”). Write your reflections down if it helps you process the situation clearly. This simple practice provides you with an opportunity to reflect on the situation objectively, without being overwhelmed by your emotions.

Finally, be kind to yourself by reducing every day drama and stress. Allow yourself to step away from friendship, workplace or family dramas. Let grudges go and keep unnecessary emotional stress to a minimum. Instead, seek out more occasions for mindfulness, self-nurturing and peaceful reflection. This will ensure your baseline stress levels remain as low as possible during this time of inevitable stress and uncertainty.

As natural creatures, living on a dynamic and complex planet, it is inevitable that we will live through times of uncertainty and heightened concern. At times like this, it’s vital to embrace subtlety and nuance. Fear and concern are part of an emotional spectrum, and although apathy is not appropriate when the public health is at stake, neither is unbridled fear and panic. What’s required of us all during these moments is level heads, clear eyes and a committed realignment to caution, compassion and communal well-being.