Managing Fear
"FEAR vs CONTROL COLUMNS" for POLIO SURVIVORS *
Back in 1985 we discovered that polio survivors were Super Type A: driven, anxious, controlling perfectionists. A few years later we discovered why. Having had polio, plus the draconian ways it was dealt with -- including isolation and quarantine -- were the ideal circumstances to create anxious and controlling Type A perfectionists.
Today a virus once again has polio survivors isolated and afraid, television and the Internet continuously providing terrifying but conflicting and uncertain information about the chance of catching COVID-19 and when the quarantine will be over. How could the repetition of isolation and helplessness as happened during the polio epidemics not fuel sometimes-overwhelming fear in polio survivors?
" FEAR vs CONTROL COLUMNS "
With that said, it might help to turn off the TV, take a deep breath and write down “Fear columns” and “Control columns” listing the reality of your fears and what you already are doing to take control of your own life . . .
FEAR COLUMNS:
List your FEARS and next to them the LIKELIHOOD of each becoming a REALITY:
Fear Reality
Starving to Death Won't Happen
Losing Medicare/Medicaid, SSI/SSDI Won't Happen
Losing Connection with Everyone Highly Unlikely
Not Getting Needed Medication Very Unlikely
Not Getting Needed Medical Attention Unlikely
Broken Assistive Device (e.g., Wheelchair, Bi-Pap) Possible
Unable to Buy Toilet Paper Likely
CONTROL COLUMNS:
List each thing you're doing to TAKE CONTROL and PROTECT YOURSELF and HOW OFTEN you are doing them:
Control Reality
Self-Distancing 90% of the time
Staying At Home 95% of the time
Washing Hands After Being Outside 100% of the time
Visiting People With COVID symptoms 0% of the time
Watching TV News 80% of the time
Looking at the columns, you can see how unlikely terrible outcomes are, how much you already are taking control to protect yourself and where you may need to make changes to prepare for problems (e.g., finding a wheelchair repair person) and take better care of yourself (e.g., turning off the TV).
List your own FEARS and their LIKELIHOOD and things you are doing to TAKE CONTROL so fear doesn’t control you. (And turn off the TV news!)
*Note: this was written early in the COVID pandemic. Having reviewed it in 2023, I can see that the concepts remain the same to help manage fear - regardless of the circumstance.