Panic and Anger During SIP: Name it to Tame it
Shortened fuses. Quick and curt responses. People on edge. These are some of the emotional impacts of Shelter-in-Place (SIP). Many people are experiencing heightened irritations because their internal emotional system is working overtime. It is important to have some education and understanding about what is happening in our brains during SIP in order to emotionally regulate our heightened reactivity.
In the attached video, Dr. Daniel Siegel, psychiatrist, author and professor, explains in simplistic terms what happens in the brain during an emotionally overwhelming experience. He also describes a technique to restore some calm. As Siegel explains, the limbic system, or the “downstairs” brain, is the warehouse for emotions. This is where our amygdala lives which is responsible for our primitive reaction of fight-flight-freeze when we feel fear, panic, and anxiety. During SIP, many of us are in a constant state of fear, panic and anxiety which also means our amygdala is on hyperdrive. Let’s think of it as a warehouse rave out-of-control.
The amazing thing about our brain is that it can handle out-of-control raves with beauty and grace, if we alert it accurately. The “upstairs” brain, also known as the cortex, is in charge of many things such as planing, decision making, control over emotions, and empathy. So when we notice that the rave has become chaotic, we need to call in the cortex, kind of like the peace officer of the brain. How do we do this?
“Name It to Tame It”
NOTICE THE EMOTIONAL EXPERIENCE: The first step in calming your emotional state is to recognize it is happening. Physically it may take the form of a flushed face, an increased heart rate, pacing, and sweaty palms. If you are interacting with someone it may also include a raised voice or aggressive language.
CONNECT WITH YOURSELF: Once you noticed you are in a heightened emotional state, take a moment to connect with yourself. Place your hand on your heart. Take a deep breath.
NAME IT TO TAME IT: As Siegel describes in the video, accurately naming out loud what emotion you are experiencing invokes the cortex and brings a calm to the situation. This is the 911 call to the peace officer in your brain. It is even better for you if someone can witness these emotions when you say them out loud, for example talking to a friend, therapist, or loved one. If another person isn’t available, it also works to journal or make a list of the emotional responses to help your cortex calm the situation. The key is to create some distance from and observation of your emotional experience. When we become the “watcher” or “observer” of our experience, we are again summoning the cortex and can utilize self-compassion. Often when we feel seen or heard by others or even by ourselves through self-understanding, the anguish of the emotional experience mellows.
Please know that if you are experiencing panic, fear, or anger during SIP, you are not alone. Try the “Name It to Tame It” tool to bring some relief.