How to Overcome Fear

We all face moments in life when fear takes hold. The human brain is wired to detect and react to fear, but that doesn't mean you have to live in constant anxiety or allow it to control your life.

Assess the situation. Fear is a natural reaction to perceived threats, and in some circumstances, it is helpful. However, fear can also trigger a ‘fight or flight’ response even when there’s no real danger. Take a moment to assess whether there is an actual threat, or if it’s just an unfamiliar situation causing your reaction.

• For example, if you hear a loud noise at night, take a moment to think about what could have caused it, like a neighbor closing their car door.
• If there is a real issue, take action accordingly, such as scheduling an appointment with a doctor for that mole you're worried about, or calling the police if you notice someone suspicious near your house.
• Consider whether your reaction is driven by genuine fear or an anxiety disorder. While anxiety disorders can trigger fear responses, these reactions often don’t match the actual level of threat. This may indicate that professional help from a therapist or doctor could be needed.

Take a deep breath. When fear takes over and your thoughts become clouded, your breathing can become rapid, amplifying your anxiety. Try to breathe deeply and relax your body. Start by loosening the muscles in your shoulders, and gradually move down to your feet as you inhale and exhale.

• Not only does deep breathing calm you down and supply your body with enough oxygen, but focusing on your breath and relaxing your muscles also helps distract your mind from the fear-inducing thoughts.
• When we feel afraid, the hypothalamus in the brain (which controls fight or flight responses) triggers the parasympathetic nervous system, causing stress. This process also stimulates the adrenal glands to release a large amount of hormones into the body. As a result, even if your fear is just about attending a social event with strangers, the hypothalamus interprets this as a ‘fight or flight’ situation.
• Therefore, take a deep breath to soothe the hypothalamus.

Write down your fears. When fear consumes your mind, take out a piece of paper and jot down everything that’s scaring you. This exercise helps you become more aware of your fears, allowing you to acknowledge them and, in turn, make them easier to overcome.

• Many things that seem frightening can actually be traced back to a fundamental fear, such as the fear of death (a mole that might be cancerous) or the fear of rejection (attending a party and meeting unfamiliar faces).
• Admitting your fears won’t make them disappear magically, but it will help you clarify what you’re truly afraid of.

Talk to someone. When you’re feeling fearful, reach out to someone to talk. You can call a family member or a close friend, or even a helpline for people struggling with anxiety.

• Talking not only creates connection, but the person you’re speaking with can also help you overcome your fear.

Change your mindset. Fear is closely related to the way your brain forms and reinforces certain thought patterns. To manage your fear, you need to refresh your brain. Thanks to neuroplasticity, this isn’t as difficult as it seems.

• Neuroplasticity refers to the brain’s ability to process memories and acquire new ways of thinking. By practicing the method of ‘desensitization,’ one can rewire the brain to stop reacting with fear to things that are perceived as threatening. Essentially, desensitization involves gradual exposure to a fear-inducing stimulus within a controlled environment.
• Start by asking yourself reflective questions like: What exactly am I afraid of? Is my fear based on reality? What is the worst-case scenario in this situation? How can I protect myself from the potential consequences?
• Create an emotional response chart that maps out your reactions to physical triggers and surrounding circumstances that induce fear. For example, if you’re afraid of spiders, the trigger is the presence of a spider, which could lead to heightened anxiety depending on your response. Creating an emotional chart will help you train your reactions to separate from the emotional impulse when you encounter the spider.

Practice separating your reactions to fear-inducing stimuli. Separation of response means you react to fear triggers from an observational stance rather than emotionally. This is something you can learn, and it helps you analyze your thought patterns so you can understand how you react emotionally to fear.

• Acknowledge that you’re facing something you fear, and you can either respond emotionally (which intensifies your anxiety) or respond with separation.
• Monitor your body’s reactions. These could include trembling, feeling cold, rapid heartbeat, nausea, stomach pain, dizziness, crying, disrupted sleep, quick or shallow breathing, anxiety, panic, or sleep disturbances.
• Practice using mantras. Choose a few affirmations and write them down so they’re ready when needed. Repeat these mantras when you start feeling emotional responses. For example, “It’s not as bad as I think,” or “I can’t control the outcome, so I’ll let it go and trust that things will be fine.”
• Engage in a physical activity that brings comfort. If possible, brew a cup of tea and focus entirely on the experience—the warmth of the cup, the aroma of the tea, and the steam rising from it. Focusing on something soothing is a form of mindfulness, meaning you’re fully present in the moment, which is the exact opposite of fear.

Don’t avoid things that scare you. Avoiding fear triggers only intensifies your fear and makes it harder for your body to adjust to them, which is the key to reducing your anxiety.

• Start slowly when confronting your fears. For instance, if you’re afraid of spiders, begin by facing smaller spiders in your home, and then gradually work up to larger ones.
• If you’re afraid of heights, try visiting a high place with safety measures before jumping straight into bungee jumping.
• Remember: The more you avoid something, the more it will scare you, and fear will paralyze you. We can’t escape fear—it’s a part of human biology—but we can train ourselves to react differently to it. There’s nothing more terrifying than what we imagine.

Seek professional help. Sometimes, fear is too much to handle on your own. This often manifests as panic disorders, anxiety disorders, post-traumatic stress, or obsessive-compulsive disorders. Seeking expert help is a great way to tackle fear and anxiety.

• Medication can also help, but ensure you use it as part of a comprehensive program to address your fears. Psychological counseling is also key in reprogramming your brain.

• Stay calm. Think of a place that makes you feel happy and tell yourself, “I’m not afraid.”
• Things are not always as scary as they appear. Your mind can make you think things are much worse than they really are. Be brave and trust that everything will be okay.
• Remember to keep your phone with you. This way, you’ll feel reassured knowing you can call someone if you feel overwhelmed by fear.
• Some people use drawing to calm down after a panic episode. You can use a pen, tablet, or even cut and paste images, or write a light-hearted poem or short story (nothing scary). Creative activities can help you escape the grip of fear.
• If you enjoy horror movies but they leave you too scared to sleep, try watching them in the morning and engage in fun activities throughout the day. After baking a batch of cookies, finishing a song, watching a sports game, or tending to a garden, the movie “World War Z” won’t haunt you the same way.
• If possible, find evidence that contradicts your fears.
• If you need help, call the free helpline at 18001769.
• Dim the lights when you sleep.
• Think of pleasant things before bed and listen to your favorite music.
• Hug a stuffed animal or pillow and think about the movie or game you’ll enjoy the next day.
• Try the “4-7-8” breathing technique. This will help you fall asleep faster. Also, think of random things, and you’ll be asleep in 30 minutes.

• Avoid watching horror movies before bedtime to prevent nightmares.
• Do not imagine yourself in terrifying situations while reading books or watching movies. This can cause some people to experience unsettling feelings.