Page 13 - March April 2020 TPA

COVID-19 + 1st Responder = ANXIETY:

Why and Ways to Manage

By Cyndi Doyle, LPC, PLLC

As a 1st Responder, the threat of danger is a daily possibility. So, why is this situation
with COVID-19 causing anxiety that you don’t normally experience?

The simple answer is CONTROL. As a 1st Responder, your brain is conditioned to react to a
situation. The threat is assessed and appropriate actions are taken to stop the threat. You control a
scene or a situation which then tells your brain that the threat is eliminated and thus, closes a fight
or flight loop in the brain.

This situation is different as there is little control, little to do, and the threat is not ending. This can
keep your brain in a state of response and the loop is not closed, causing your fight or flight system
to remain in response or state of preparedness.

Your Brain. Our brains are WIRED for fear. The brain’s job is to keep you safe and not make you
happy. The brain is constantly scanning for potential danger. When the brain senses danger, real,
present, or imaginary (such a “what if” thoughts), it sets off your internal warning system which
causes your fight or flight response to engage. This causes the release of chemicals in your system
such as cortisol which prepares your body to respond. When your body has no fight or flight to
engage in, the body “attacks” itself and can cause physical feelings we label as anxiety, depression,
and agitation. This pattern also disrupts sleep which is essential in recovery from perceived and
real dangers

Action Steps to Help Reduce the Impact of Your Fight or Flight and Anxiety
Understanding your brain is doing its job and changing your mindset through behaviors and beliefs
are the key to helping you and those you care about through anxiety.

Recognize your brain is doing its job. It is NORMAL and OK for your brain and body to be
responding to this situation. This means that it needs to be NORMAL and OK for you to be
experiencing anxiety, fear, overwhelm, and agitation. Your body’s alarm system is doing its job.

Thank your brain. When the fight or flight system turns on, your frontal lobe, or decision-
making center, shuts off. Think of your brain as a muscle that you can train.
You want to communicate to your brain that you appreciate the warning. Thank it for doing
its job. Inform your brain that you are aware of the danger and taking the
appropriate precautions. Literally SPEAK to your brain!

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