As the current pandemic progresses, our minds are rudely seized by a sense of helplessness and fear. The pandemic of fear is spreading faster than the virus itself. From insomnia to severe anxiety, the manifestation of fear is evident. With every new notification of a virus update on my computer comes the feeling of impending doom and my heart skips a beat! The level of fear we are currently witnessing is unprecedented. We are fearful regarding the health of ourselves and our loved ones, terrified of the economic recession and, in fact, even scared of each other.

Despite our current reality, fear is not all about the negative. In fact, fear is a survival instinct. It is designed to protect us in the moment of danger, but it gets exhausting when there is an ongoing threat.

So why do we feel fearful and what can we do about it? Let’s look.

1. Amygdala and stress response.

The amygdala, a part of our brain, detects danger through sensory stimuli and forwards the signal to other parts of the brain. It activates the “fight or flight” response that prepares our body to fight or run away from the threat. It is an automatic response that allows us to react without logical thinking or planning.

On the other hand, the frontal lobes are a part of our brain where planning, analysis and decision making occurs. It allows us to think about our emotions, and in turn, we can then manage our thought processes and formulate a logical response. The response to fear from the frontal lobe is consciously controlled by us and not an automated response like that of the amygdala.

"When the threat level is low " says Dr Nancy Moyer, "the frontal lobes override the amygdala and we respond in a rational way. However, when the threat is high, as is in the current time, the amygdala acts quickly and overpowers the frontal lobes, automatically triggering the “fight or flight” response.

Without the frontal lobes, you can’t think clearly, make rational decisions, or control your responses. Control has been “hijacked” by the amygdala".

A. Analysis– Analysis involves using our frontal lobes to think the situation through, review possible options, and choose the most logical way to respond. For instance, you can evaluate a situation by asking the following questions: Am I really at risk? Am I worrying more than I should?

B. Meditation – The term 'meditation' is used loosely today. Meditation means different things to different people. For instance, meditation is sometimes used in place of ’concentration.' As Deepak Chopra, MD states, “Everyone relies on the top layer of the mind, which is active, constantly thinking and feeling. But when these feelings get fixated on anxiety, alarm, dread, and uncertainty, the active mind cannot pull itself out of its own spiral. Mental activity becomes useless to heal itself, just as a runaway car cannot apply its own brakes.” In this instance reasoning by frontal lobes does not help. As Dr. Deepak Chopra notes, “meditation gives direct access to a silent mind.”

C. Breathing exercises - Stress can cause increased cortisol levels, increased adrenaline, suppression of immunity, and inflammation. Stress can also alter your breathing pattern, causing your brain to think that you are in danger and hence triggering the “fight or flight” response. Breathing exercises such as deep breathing, alternate nostril breathing (practices originating from India ) can elicit a relaxation response and help mitigate stress levels. "This is like taking ativan" (an anti anxiety pill), said a patient with generalized anxiety disorder as I help instruct her with deep breathing exercises over the phone.

D. Organize - Our brain’s left hemisphere loves it when we make plans and stay organized. It creates structure and fights the feeling of overwhelm. So plan your days while in lockdown: organize groceries, medications, work from home routines, and plan your child’s day.

E. Visualize - Our right hemisphere is also ready to help us out. We can use strategies such as visualization to combat the stress reaction. If you are a spiritual person, visualize a healing light surrounding you that is protecting you. if you are a travel enthusiast, visualize a vacation you can take when the outbreak is over.

F. Change the channel - We don’t have to watch the horror movies we produce in our minds. Change the channel. Do something else. Strategies that work for me are reading a book or watching a funny movie. If I wake up in the middle of the night, chanting a mantra usually does the trick. After this, even if I go back to the negative thoughts, usually it does not have the same emotional charge as before.

G. Humor - Humor is a great way of combating stress and fear. Given the current situation, it does not mean that you are sipping tea while your house is on fire, it only means you are better equipping yourself to face the challenge by taking care of yourself and focusing on the positives in life.

H. Let it sink in- When you are feeling ok, stay with the feeling of “all rightness.” As Psychologist Dr. Rick Hanson says, “stay with it for a breath or two.” Let it sink in. Give your amygdala a chance to relax so it does not stay on constantly.

COVID-19 is not an imagined danger; the risks are real but fight or flight-driven thinking can lead to decisions that may make things worse. Hopefully these tools can help you can tame your amygdala.

As I write this, my daughter is humming “Sunday Best” from the group Surfaces:

Experts are still learning about the many different ways various vitamins can impact mood as well.

Every day can be a better day despite the challenge

All you gotta do is leave it better than you found it

It's gonna get difficult to stand but hold your balance

I just say whatever 'cause there is no way around it 'cause
Everyone falls down sometimes
But you just gotta know it'll all be fine
It's ok, uh-huh
It's ok, it's ok