In light of everything that is going on these days, I will be rebooting Self-Care Notes for a while. I hope to share insights and tips for staying spiritually healthy during this global pandemic. Most of the former subscribers will receive this by email. If you do not want to receive it by email, feel free to unsubscribe through the link at the bottom of the page. For those who receive it via Facebook or LinkedIn, you may subscribe through a link on the right.
I will be publishing these as long as I feel I can add something to the conversation regarding taking care of our spiritual health. I am not sure that there will be a regular schedule, but I will do my best to stay in touch. As always, I hope that these are helpful. If so, I enjoy hearing from you. If not, I would appreciate hearing that as well. It sounds like we will have a long road ahead. Take care, my friends. Remember, we are in this together!
Bob
I will be publishing these as long as I feel I can add something to the conversation regarding taking care of our spiritual health. I am not sure that there will be a regular schedule, but I will do my best to stay in touch. As always, I hope that these are helpful. If so, I enjoy hearing from you. If not, I would appreciate hearing that as well. It sounds like we will have a long road ahead. Take care, my friends. Remember, we are in this together!
Bob
Am I Panicking?
Panic is a natural response to situations filled with uncertainty and threat. It is part of the "fight or flight" response that served us well for millions of years. It protected us when we were hunter-gatherers, eking out a living in the open plains and jungles of the prehistorical eras. However, "fight or flight" has become less useful. I have written before on how modern stress that triggers the "fight or flight" has eroded our spiritual health. (Please look back at that series if you are interested. You will find the link below.)
A quick Google of the word "panic" will define it as a "sudden uncontrollable fear or anxiety, often causing wildly unthinking behavior." Let's take a closer look at each element of this definition.
Sudden – Panic seldom comes on slowly. We may experience concern, worry, apprehension, or uncertainty. But all of these fall short of the panic described above. Panic is a sudden sense of urgency that we are facing some life-altering circumstances. It comes on us quickly, even though we may have been watching the threat evolve over many months. The feelings occur suddenly, even when if the event has been on our mind and heart.
Uncontrollable – Panic feels like we have lost control of our lives. Circumstances have gone beyond our sphere of influence. Our usual methods of coping have been disabled, and we are overwhelmed. We can cope with stressful situations as long as we have some measure of control. But when control slips through our hands, panic sets in. We reach for that big red button in our soul to sound the alarm.
Fear or Anxiety – Our soul is the seat of our emotions. It enters the inner conversation when circumstances warrant. When our body or mind tells us that things have suddenly gone from bad to worse, the soul triggers fear and anxiety. These closely linked emotions are among the most powerful in our arsenal. They create lots of energy that can overwhelm reason and physical strength. They can create a feedback loop that limits our attention to the threat itself and cause fear and anxiety to escalate. This is why FDR told the people of the Great Depression, "The only thing we have to fear is fear itself."
Wildly Unthinking Behavior – The end result of an increasing level of anxiety and fear, coupled with a limited range of ways to cope, and a narrowing focus of attention, leads us to commit wildly irrational actions. The mind is disengaged as the body does whatever it can to protect itself from the perceived threat. The is the big hairy monster that appears "bigger" and "hairier" than it is in real life. These perceptions cause us to act without thinking. It causes us to rely more on groupthink than it does on reflection and rational assessment. Panic replaces patience, measured responses, and mindful perception of ourselves and the world around us.
Panic creates predictable responses. Farmers know this. They know that you do not want to start a panic if you're going to get your herd in the barn. They know what will happen if they scare the animals. Panic never makes a situation better. When the Titanic was sinking, the crews knew that the best way to save lives was by calming the panic-stricken passengers.
We must avoid panic in these troubled times. It will empty our grocery stores leading to hunger for many. It will overwhelm our medical facilities leading to the death of our most vulnerable neighbors. Panic will tear apart our communities and destroy the support we all need from our family, friends, and neighbors. Most of all, it will eat away at our immune systems and make us more vulnerable to the virus and any complications that may arise.
It is time to ask ourselves several questions. Am I in panic mode? Am I inciting panic in others? What can I do to help those around me avoid panic? What can I do to prevent panic in myself?
A quick Google of the word "panic" will define it as a "sudden uncontrollable fear or anxiety, often causing wildly unthinking behavior." Let's take a closer look at each element of this definition.
Sudden – Panic seldom comes on slowly. We may experience concern, worry, apprehension, or uncertainty. But all of these fall short of the panic described above. Panic is a sudden sense of urgency that we are facing some life-altering circumstances. It comes on us quickly, even though we may have been watching the threat evolve over many months. The feelings occur suddenly, even when if the event has been on our mind and heart.
Uncontrollable – Panic feels like we have lost control of our lives. Circumstances have gone beyond our sphere of influence. Our usual methods of coping have been disabled, and we are overwhelmed. We can cope with stressful situations as long as we have some measure of control. But when control slips through our hands, panic sets in. We reach for that big red button in our soul to sound the alarm.
Fear or Anxiety – Our soul is the seat of our emotions. It enters the inner conversation when circumstances warrant. When our body or mind tells us that things have suddenly gone from bad to worse, the soul triggers fear and anxiety. These closely linked emotions are among the most powerful in our arsenal. They create lots of energy that can overwhelm reason and physical strength. They can create a feedback loop that limits our attention to the threat itself and cause fear and anxiety to escalate. This is why FDR told the people of the Great Depression, "The only thing we have to fear is fear itself."
Wildly Unthinking Behavior – The end result of an increasing level of anxiety and fear, coupled with a limited range of ways to cope, and a narrowing focus of attention, leads us to commit wildly irrational actions. The mind is disengaged as the body does whatever it can to protect itself from the perceived threat. The is the big hairy monster that appears "bigger" and "hairier" than it is in real life. These perceptions cause us to act without thinking. It causes us to rely more on groupthink than it does on reflection and rational assessment. Panic replaces patience, measured responses, and mindful perception of ourselves and the world around us.
Panic creates predictable responses. Farmers know this. They know that you do not want to start a panic if you're going to get your herd in the barn. They know what will happen if they scare the animals. Panic never makes a situation better. When the Titanic was sinking, the crews knew that the best way to save lives was by calming the panic-stricken passengers.
We must avoid panic in these troubled times. It will empty our grocery stores leading to hunger for many. It will overwhelm our medical facilities leading to the death of our most vulnerable neighbors. Panic will tear apart our communities and destroy the support we all need from our family, friends, and neighbors. Most of all, it will eat away at our immune systems and make us more vulnerable to the virus and any complications that may arise.
It is time to ask ourselves several questions. Am I in panic mode? Am I inciting panic in others? What can I do to help those around me avoid panic? What can I do to prevent panic in myself?
Self-Test for Panic
How can I tell if I am starting to panic?
What can I do if panic is starting to take over?
Take care of yourself and those around you. In the end, we are all we have, and that will be enough to get us through this pandemic.
Many blessings, my friends.
Bob
- Is the pit of your stomach upset?
- Are you experiencing heart palpitations?
- Can you feel a tingling on the back of your Neck?
- Do you believe that you are facing a life or death situation and need to take drastic action?
- Are you thinking and speaking using "danger" and "catastrophe" words and ideas?
- Are you able to listen to people who see things differently? Do you feel the need to defend your position at all costs?
What can I do if panic is starting to take over?
- Breathe
- Step back and create some physical and emotional space in your life.
- Find a trusted, less anxious person and talk out your feelings.
- Allow your mind to enter your internal chatter between your body and soul.
- Recognize the power of your soul, but do not allow it to make your decisions.
- Avoid making major decisions in panic mode.
- Keep your eyes open, looking at the near future with an occasional glance ahead. (Like driving in a Thunderstorm.)
- Breathe
Take care of yourself and those around you. In the end, we are all we have, and that will be enough to get us through this pandemic.
Many blessings, my friends.
Bob
RSS Feed