Don’t panic. We hear this daily. But during the coronavirus outbreak, information is disseminated rapidly and regularly. Most of it is dire news–how many have died, how many are affected and how bad the problem is and will continue to be. It’s not the type of news we want to hear 24/7! It creates panic in the minds and hearts of people.

When you hear bad news communicated frequently, your mind goes into a fight or flight mode, rendering you less capable of staying rational. The more you hear it, the more you  feel anxiety and panic. Panic can be frightening because of the intense physical and psychological symptoms associated with it. During a panic attack, you feel as if you will die or lose total control. However, panic will not lead to a heart attack, suffocation, fainting, falling or you going crazy. You may feel as if these things are about to happen because of the physical sensations you experience. But the reality is these sensations will pass, and your health will not be endangered. Panic is very unpleasant, but not dangerous.

To deal with panic, take these steps:

1) Know what triggers panic.  There may be a pattern or specific thing that brings on panic. It could be hearing the news, seeing someone sick or thoughts that swirl in your head. Try to record what happens prior panic feelings. Can you identify a common trigger? For example, panic may come every time you see your wife, feel enclosed, have to make a public speech, or take an important test.

2) Eliminate stimulants from your diet (e.g., caffeine, nicotine, medications). These can aggravate and trigger panic and anxiety.

3) Don’t try to resist or avoid the panic symptoms. Instead recognize the symptoms and tell yourself you can handle them. They will pass. Avoiding just reinforces the fear and doesn’t help you master the symptoms. To work through panic means you ride into the storm vs avoid it.

4) Repeat a “Yes I can” statement over and over. For example, “God has not given me a spirit of fear. I can ride this out and be OK. Nothing terrible is going to happen to me. This will soon pass. I can take the hit.” Take control of your mind. Tell yourself you can face the anxious thing and get through it.

5) Go through the panic. Don’t try to escape.Instead endure it and you will eventually see that nothing terrible happens. Move through the panic symptoms until you realize nothing bad happened. For example, if you panic going into an elevator, don’t keep taking the stairs (that is avoidance). Get in the elevator, push the button and ride it out. At first you will feel like you are going to be sick or even die. But when you reach your destination, you realize, you did it.

The key to overcoming panic is exposing yourself to it and coming out on the other side. Take away your safely measures and be fully exposed. This is what releases most people from panic.  Find a therapist who will help you face the fear and get on that elevator no matter how afraid you are. Then hit the button and down you go. It will feel terrible, but at the end, you realize you did it, you didn’t die or faint. This mastery will build your confidence to do it again and again until the panic is gone.