Facing fear

Of all the widely celebrated seasonal festivities, none have been so thoroughly subverted by the pandemic than Halloween. The inability to have large gatherings affects everything from birthdays to Christmas reunions, but while Halloween parties weren’t uncommon, they weren’t central to the spirit (so to speak) of the event. We associate with Halloween other things: costumes and masks, children going trick or treating, frights in the night.

In November of 2021, we’ve long since gotten used to the sight (and necessity) of masks. Children are the rarest of sights on our streets, still awaiting a wide-spread roll-out of the vaccines that some adults now take for granted. And any instinctual fears of monsters that prowl the dark pale in comparison to the fear of the virus that has taken so many lives, that threatens us unseen day and night.

For many, life during the pandemic has meant living in a constant state of fear. Fear of death, or of our loved ones dying. Fear of catching the disease, or of bringing it home with us. Fear of losing our jobs, of losing our relationships. Fear of the unknown and anxiety over the future.

Fear is something that has a place in our lives. It is an emotion that humans evolved to respond to perceived threats in our surroundings – to flight or flee. It allows us to focus our biological resources on survival, triggering changes in our bodies to better react to physical threats: it triggers the release of adrenaline and cortisol, increases our blood flow and blood sugar levels, makes oxygen supply to our muscles more efficient. Fear of a threat also affects our brains directly – intense fear can keep us from accessing the part of our brain that deals with reasoned decision-making. The so-called “amygdala hijack” occurs when the part of our brain that governs the emergency fight-or-flight response (the amygdala) prevents us from accessing the part that governs our ability to make rational decisions (the frontal lobes). In some circumstances this is helpful – when there is a car careening towards us, taking the time to process all available information could prove fatal. The quicker response afforded by the amygdala can be the difference between life and death.

But often, our fears do not come from immediate physical threats. In those cases, there is nothing to fight or flee from; and sometimes, such as with anxiety over the unknown or an imagined future, what we are scared of may not even exist yet. But it’s important that we understand the science of fear because even when what we fear isn’t real, the effects of fear on our bodies are real, undeniable… and if they last too long, are decidedly harmful to both our mental and physical health.

We live in a world that is far different than the one which our bodies evolved to navigate. Humans are still evolving, but the pace at which the world changes is far faster. Just two decades ago, social media was practically non-existent – now, especially during the pandemic, it’s so ubiquitous as to be the primary means that many of us interact with the outside world, with far reaching consequences.

We live in a time when there is so much to fear, but when our conditioned response is inadequate to deal with the objects of our fear. We cannot fight COVID-19 with fists, we cannot run from our worries about our families or our futures. And the longer our fear remains unresolved, the longer we are exposed to it, the worse for wear our bodies and minds will be.

So, what can we do? An important first step is to take the time to acknowledge our fears. When we are focused on the daily grind, it can become a habit to repress our fears. We push them back to a corner of our minds and try to pretend that everything is fine. But we don’t need to be consciously thinking about our fears to experience the effects of fear. Hidden fears can fester, like an untreated wound. Long term overexposure to cortisol, for instance, can increase the risk of digestive problems, sleep disorders and heart disease.

Instead, we need to take a long look at ourselves and acknowledge our fears. What is it, at this moment, that makes us afraid? If we acknowledge our fears without judgment – no matter how big or small these fears are – that is the first and most important step to dealing with our fears. After all, we can’t even begin to solve a problem before admitting it exists in the first place.

Along with awareness of our fear, there must come an awareness of our capabilities. Much of our fears come from things that we cannot control, so we must have a clear idea of what we can. If we are afraid of failing an exam, we need to acknowledge both that we cannot guarantee success, but that we can allot more time to studying so that we increase our chances of success. If we are afraid of COVID-19, we cannot do anything on our own to completely erase the virus – but we can do our part to protect ourselves and others through vaccination and adhering to health protocols and pushing for policies that have the public good in mind (particularly for those such as children who lack a voice in such debates).

If we acknowledge our fears, we acknowledge that our brains may instinctively try to close off the rational parts of our minds. We need to make a conscious effort to think things through, to not be fooled by false information that prey on our hopes and fears. Most of all, if we acknowledge our fears, we can ask for help – the support of a community is more important than ever in keeping us connected and grounded, and in helping maintain our mental health.

Halloween is traditionally the time for putting on a façade. But perhaps during these extraordinary times, this season we can do the reverse: remove pretenses and look deep into our own hearts. To face our fears and get the help we need to keep going.