How Communities Can Prevent Panic in Uncertain Times

Like disease, panic is a social contagion that can sweep whole populations into a frenzy, adding mental health complications to a public health crisis like ... Skiptocontent Home»Resources»HowCommunitiesCanPreventPanicinUncertainTimes AsCOVID-19spreadacrosstheglobe,panicaroundthepandemicproliferated,too.Shoppersclearedshelvesoftoiletpaper;surgicalmaskswentoutofstock;andhandsanitizerwasnowheretobefound. Likedisease,panicisasocialcontagionthatcansweepwholepopulationsintoafrenzy,addingmentalhealthcomplicationstoapublichealthcrisislikeapandemic.Entirecommunitiesfeelcompelledtoengageinbehaviorstheyseeothersaroundthemdoing,particularlyduringacrisis;participatinginactivitieslikepanic-buyingcanprovideasenseofcontrolwhenpeoplefeelsurroundedbychaos. “Panicbreedspanic,”psychologistGregoryJantztoldKathyCaprinoonanepisodeofthe“FindingBrave”podcastaboutmanagingdepressionandanxietyinfearfultimes. Buttherearestrategiespeoplecanusetocalmtheirpersonalpaniclevelsanddispelpanicintheircommunities. “Panicgoesinherds,”Jantzsaid.“Decide:AmIgoingtobeapartofthat?” HowDoesUncertaintyAffectAnxietyinaCrisis? Feelingsomelevelofstressoranxietyishealthyinacrisisbecauseithelpsindividualsprotectthemselves. “Acomponentofthisstressresponseisactivatingyourbodyandyourmindtomobilizeforathreat,”saidDanaRoseGarfin,anassistantadjunctprofessorattheUniversityofCalifornia,Irvine.“Youdowantsomeofthatstressresponseactivatedsoyouaremotivated.However,youdon’twantthestresstobeatsuchahighlevelthatitcausesphysicalandmentalhealthproblemsovertime.” Toomuchstresscanmanifestinunhealthyways,suchasinterruptingsleep,hinderingdailytasksorinterferingwithconcentration.Stressandanxietythatarepersistent,pervasiveandpreventpeoplefrombasicfunctioningbecomeworrisome,saidBethanyTeachman,alicensedclinicalpsychologistandpsychologyprofessorattheUniversityofVirginia. “Watchforapatternofreallycatastrophicthinking,orassumingtheworstwhen [you] don’thavefullinformation,”Teachmansaid.“Whenallofthosefactorsareoccurring,that’sasignthatthey’rereallymovingintothatrealmofunhealthystressmanagement.” WhatAretheMentalStagesofaCrisis? Therearefourmentalstagespeopleexperienceduringacrisis,accordingtotheCentersforDiseaseControlandPrevention(PDF,1.7MB). Uncertainty Uncertaintyisparticularlyprevalentatthebeginningofacrisiswhentherearemorequestionsthananswers. Fear,anxietyanddread Fearcanhelpmotivatepeopletotakeaction.Alternatively,fearoftheunknowncanalsobedebilitatingandpreventpeoplefromtakingaction. Hopelessnessandhelplessness Hopelessnessisthefeelingthatnothingcanbedonetomakeasituationbetterwhilehelplessnessisthefeelingthatpeoplehavenopowertoimprovetheirsituationorprotectthemselves.Thesefeelingscanarisewhenfear,anxietyanddreadgounchecked. Denial Denialisrefusingtoacknowledgeharmthathasoccurredorwilloccur.Peopleenterdenialwhentheydonothaveenoughinformation,assumeasituationisnotdangerous,donotunderstandhowtorespondtoathreatorbehaveasiftheyarenotindanger. Theuncertaintyofacrisiscancompoundfeelingsofstressandanxietyduringsituationslikelastingpandemics.AccordingtoresearchinNatureReviewsNeuroscience,uncertaintycausesanxietybecauseitdisruptsourabilitytopredictandavoidthepotentialnegativeimpactsoffuturethreats. “Theabilitytousepastexperiencesandinformationaboutourcurrentstateandenvironmenttopredictthefutureallowsustoincreasetheoddsofdesiredoutcomes,whileavoidingorbracingourselvesforfutureadversity,”DanW.GrupeandJackB.Nitschkewroteintheirjournalarticle,“UncertaintyandAnticipationinAnxiety.”“Thisabilityisdirectlyrelatedtoourlevelofcertaintyregardingfutureevents–howlikelytheyare,whentheywilloccur,andwhattheywillbelike.Uncertaintydiminisheshowefficientlyandeffectivelywecanprepareforthefuture,andthuscontributestoanxiety.” ButasTeachmannoted,individualscanreframeuncertaintybyremindingthemselvesthattheycopewithitallthetimeinsmallways,suchasuncertaintyaroundjobapplications,datingnewpeopleortestingunfamiliarrecipes. “Weactuallyhavehadlotsofpracticeatthis,whichtellsusthatwecandoiteventhoughit’shard,”Teachmansaid. Buildingtoleranceforuncertaintyanduncomfortablesituationscanhelppeoplemanageanxiety. “Itisuncertain,andknowingthat,there’sacertainamountofcertainty,”saidpsychologistMaryAlvord,directoroftheMarylandpsychotherapypracticeAlvord,Baker&Associates,LLC.“Learningtobecomfortablewithsomedistressisveryimportantforourmentalhealth. Knowingacrisiswillcometoanend–evenifthetimelineisundefined–helps,too. “Itmaytakequiteawhilebutit’snotforever,”Alvordsaid.“Toleratingchangeandkindoflookingatlifewithmorecognitiveflexibilityhelpsusall.” HowtoManageFearandAnxietyinUncertainTimes Althoughunknownfactorscanincreasefeelingsofpanic,relyingonwhatyouknowtobetrue,focusingonfactorsinyourcontrolandusingothercalminginterventionscanprovideasenseofempowermentduringpublichealthcrisesandkeeppaniclevelsincheck. 1 Focusonwhatyoucancontrol. Createaplanofattacktotakepositivestepstowardcontrollingthefactorsyoucan.Focusonshort-termsolutions.“Thereisalotoutofourcontrol,butwhatisinourcontrol?Wecancontrolourdailylivesasmuchaspossible,”Alvordsaid.Thatincludesroutines,goingoutsideandsleepschedules. 2 Getintouchwithyourfeelings. Focusonthepositives,butrecognize,validateandacceptnegativeemotionssuchaspanic,fearandanxietytohelpbuildresilience.Noticewhenyousinkintocatastrophicthinkingpatterns.“Say,‘Oh,isthereadifferentperspectiveIcantake?IsthereanotherwayIcanthinkaboutthesituationsothatI’mnotautomaticallyassumingtheworst?’”Teachmanadvised. 3 Practicemindfulnesstechniques. Usebreathingexercisesandmovementtocalmyourself.Alvordsuggestedtakingadeepbreathandholdingitfor10seconds,andthenslowlyreleasingit.“Themindandthebodyareverymuchconnected.So,ifyoucan,calmthebody,andthenhopefullycalmthemind,”shesaid. 4 Maintainrelationships,andstaysocial. Practicephysicaldistancingwhilestayingsociallyinvolvedwithyoursupportsystem.“Socialdistancingshouldn’tequalsocialisolation,”Teachmansaid. 5 Followguidancefrompublichealthandgovernmentofficials. “DowhattheCDCandWorldHealthOrganizationsuggestwedo,but[don’t]dotonsmore,”Teachmansaid.“Thattipsusintoexhibitingmorepanicdrivenbehaviors.”Guidancecanchangeascrisesevolve,sofollowreliablesourcesforthelatestinformation. 6 Unplugwhennecessary. Limitmediaexposureandsocialmediaconsumption.Setasidetimetocheckheadlines,resisttuningintothenewsalldayandrelyoninformationfromreliablesources. 7 Practiceself-care. Careforyourbodybyprioritizingnourishingfood,exercisingandgettingadequatesleep.“Bekindtoyourself;bekindtoothers;recognizethatsomeanxietyisnormal,”Teachmansaid. 8 Continuewiththerapiesalreadyinplace. Ifyouhavepreviouslyestablishedmentalhealthinterventions,maintainthem.Keeptakingpreviouslyprescribedmedications,andcontinuemeetingwiththerapistsandcounselorsifpossible.Manytherapistshavebegunofferingtelehealthandvirtualsessions. HowtoTakePrecautionsDuringaLastingPublicHealthCrisis Individualsandcommunitiescanchannelstressintopositiveactionwithoutincitingpanicduringcrisissituations. “Difficulttimescanamplifyallpotentialswithinourpersonalityandthefoundationofwhowe‘are,’”JantztoldForbes.“Demonstratecompassion,empathy,joyandcommitmenttohelpothersduringthesetimes.Youcanbeastrongexampleofstrengthandsteadinessduringthesetimesthatcaninspireothers.” Panicbehavioriscontagious,socontainingpersonalpanichelpsmitigatecollectivepanicincommunities. “Whenyoufindyourselfdoingthepanic-buying,forexample,notonlydoesthathavenegativeconsequencesforleavingotherpeoplewithoutneededsupplies,butitalsofuelsyourownanxietybecauseitreinforcesthismessagethatweareinastateofurgentthreatateverymoment,”Teachmansaid. Therearebestpracticesindividualscanusetolessenpanicwithintheircommunitiesandtodecreasedetrimentalactivitieslikepanic-buyingduringpublichealthemergencies. TipstoPromoteCalmDuringaCrisis Framethecrisisasacollectivechallenge. “Whenwethinkaboutitasacollectivechallenge,thequestionbecomes:Whatdoweneedtodoasacommunitytomanagethesedifficultcircumstances?”Teachmansaid.“Andthenwe’reaskingquestionsnotjustaboutwhatdoweneed,butwhat’sgoingtobegoodforallofus.” Practiceperspective-taking. Considertheneedsofvulnerablepopulations,suchastheelderly,peoplewithcompromisedimmunesystemsandlow-incomeindividuals.ConsumerscantakestepssuchasrespectingbusinesshoursdesignatedforelderlycustomersandavoidingbuyingWIC/SNAP(foodstamp)itemsthatmaybetheonlyoptionsavailableforsocialbenefitrecipients.“Youneedtoaskyourself,‘What’sgoingonforthisotherperson?Whataretheylikelytoneedinthesituation?’”Teachmansaid. Seekcommonalitieswithothers. “Perceivingothersassimilartoourselvesusuallyincreasescooperation,”accordingtoanarticleinTheConversation.Thiscanhelpwhenconsideringtheneedsofvulnerablepopulations. Practicegenerosity. “Althoughactsofhoardingcanleadtomorehoarding,theoppositeisalsotrue.Actsofgenerositycanincreaseothers’sociallymindedtendenciesand promotecooperation,”accordingtoanarticleinTheConversation. Emphasizethelong-termnatureofacrisis. “Whenpeoplebelievetheyareinforthelonghaul,andmayencounterthesamepeopleinthesamesituationagain,theytendtobe moresociallyresponsible,”accordingtoanarticleinTheConversation. TipsforBusinessOwnerstoPreventPanic-Buying DuringtheheightoftheCOVID-19outbreak,manybusinessesacrossthecountrywereclosed,oremployeeswereforcedtoworkremotelytocurbthespreadofthevirus.Butgrocerystoresandpharmaciesremainedopentocontinuesupplyingcommunitieswithessentialfoodandmedicine.Manyessentialbusinessesthatremainedopenwitnessedtheeffectsofpanic-buyingasconsumersstockeduponitemslikecannedgoods,paperproductsandhandsanitizer. “Panic-buyingindisastersituationsisdrivenprimarilybythe fear thattherewillbeashortageinthefuture,”accordingtoanarticleinPsychologyToday. Asessentialbusinessescontinuetoservecommunitiesduringpublichealthcrises,businessownerscantakethefollowingstepstoreducetheeffectsofpanic-buying: Setpurchaselimitsorquotasonproductsthatareinshortsupply. Communicatewhenitemsarereadilyavailabletoalleviateworriestheywillrunout. Limitthenumberofpeopleinsidestorestopreventcrowds. HowCanHealthLeadersReducetheSpreadofPanic? Publichealthworkersandhealthcareprofessionalscanalsohelpreducepanicamongtheirpatientsandcommunities.DuringapublichealthcrisisliketheCOVID-19outbreak,communicationfromhealthcareleadersisespeciallyimportanttohelpkeeppatientsoutofhospitals.Whilepanicattacks,heartattacks,andthenovelcoronavirusmaysharethesymptomofshortnessofbreath,theonsetandaccompanyingsymptomsarequitedistinct.However,educatingpopulationsaboutsymptomsandkeepingpeoplecalmcanalsokeepthemoutoftheemergencyroomsandreducestressonhealthcaresystems. “Ashealthcommunicators,wehavearesponsibilitytounderstandthefactsandrelaythemaccuratelyandinatimelymannertothepublicsothatpeoplecanmakedecisionsbasedonfactsandnothearsay.Partofthisistobeawareofanyinaccurateinformationthatpeoplemightbesharing,onsocialmediaorelsewhere,”accordingtotheNationalInstitutesofHealth.“Wecanreportthefactsasweknowthemandtakecarenottooverhypethem:whoisatthegreatesthealthrisk,whattheyneedtoknow,andwhatactionstheycantake.” Thesetipscanhelppublichealthworkerskeepthecommunitiestheyserveatease: Useaccuratecommunicationtourgevigilancewithoutincitingpanic.Stayinformedwiththelatestinformation,educatepatientsandcorrectmisinformation(PDF,209KB).Anticipatestressreactionsamongpatients,andcounselthem.Practiceself-compassion,andtaketimetogrieve.“Therearegoingtobetimeswhereyouneedtofocusonyourjob,whenyoudontgettoslowdownandreallyfeelwhat’sgoingon,”Teachmansaid.“Butatothertimesit’sOKtoacknowledgethatyouareprobablyinasituationwhereyou’rebeingexposedtoveryreallossesandveryrealthreats.” FindingCredibleInformationonPublicHealthTopics Gatheringinformationcanhelppeopletakeappropriateprecautionsduringeventsthatthreatenpublichealth,butitcanalsoexacerbatefeelingsofpanicandfear.Inadditiontolimitingmediaconsumption,it’simportanttoseekandshareinformationfromcrediblesources.WithnewinformationemergingdailyaboutCOVID-19andothercrises,itcanbedifficulttodistinguishreputableinformationfrommisinformation.Keepthesetipsinmindwhenconsumingandsharingnewinformation. Typesofsourcestoavoid Socialmedia:Thoughnoteverythingonsocialmediaisfalse,itcanbeeasyformisinformationtospreadonsocialmediabecauseitisnotalwaysvetted. Marketers:Sourcesthatarepromotingorsellingaproductrelatedtotheinformationprovidedmaynotofferinformationinformedbypublichealthexperts. Articles:Publicationsthatfeatureopinionsorspeculation. Typesofsourcestotrust Governmentsources:FederalagenciesliketheCDC,FDA,DepartmentofHealthandHumanServicesandtheNationalInstitutesofHealth;stateandlocalpublicofficials;andmunicipalhealthdepartments. Globalnon-governmentalorganizations:IncludingtheWorldHealthOrganization. Reputablemedicaljournals:Expertswhopublishresearchinpeer-reviewedoutlets. AdditionalResources ThefollowingresourcesofferadditionaltipsformanagingstressduringtheCOVID-19outbreakandotheruncertainsituations. AmericanPsychologicalAssociation:“TheGreatUnknown:10TipsforDealingwiththeStressofUncertainty” Thispageoffersadviceforcopingwithuncertainty. CDC:“ProtectYourselfandYourLovedOnes” ThisresourcefromtheCDC’sEmergencyPreparednessandResponsesectionoffersinformationforstayingsafeindisastersandpublichealthemergencies. CDC:“StressandCoping” PartoftheCDC’sCOVID-19resources,thispageoffersadviceformanagingmentalhealthforparents,high-riskpopulations,firstrespondersandpeoplecomingoutofquarantine. ClevelandClinic:“PanickingAboutCoronavirus?Here’sWhatYouCanDo” Thispiecesuggestsmorewaystomanageanxietyaroundthecoronavirusoutbreak. NationalAllianceonMentalIllness:“Coronavirus:MentalHealthCopingStrategies” Thisresourceoutlinesmentalhealthimplicationsofoutbreaksandofferscopingstrategies. PsyberGuide.org Thissiteevaluatesdifferentmentalhealthappsandwebsitesbasedonwhethertheyaresupportedbyresearch,whichconditionstheycanhelptreatandwhichpopulationstheyarebestsuitedfor. WorldHealthOrganization:“MentalHealthandPsychosocialConsiderationsDuringtheCOVID-19Outbreak” ThispublicationfromtheWHOsuggestswaystosupportmentalhealthindifferentgroupsduringthecoronaviruspandemic. Pleasenotethatthisarticleisforinformationalpurposesonly.Individualsshouldconsulttheirhealthcareproviderbeforefollowinganyoftheinformationprovided. 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