Fear is an emotion, felt in the body, that is generated by thoughts or a perception of danger or threat in response to an external or internal stimuli.  Fear may be triggered by stressors or conflicts such as: loss of a job; no or little income; fear of losing a person, pet or object; finding something or someone scary; fear of not being able to flee; fear of death; fear of attack; fear of being fooled or humiliated, or a fear of being abandoned.  A perception of fear may be irrational, where there is no real threat or harm, or it may be in response to an actual external stressor or conflict.  Perceptions of fear evoke a ‘fight’, ‘flight’ or ‘freeze’ stress reaction.  This can entail fighting, attacking back or finding some other solution to address a perceived  threat; it may lead to fleeing a dangerous situation, or it could result in freezing and feeling unable to do anything.  Thus, fear leads to a typical stress response that may be accompanied by symptoms such as: obsessive thoughts; palpitations; perspiration; high blood pressure; cold extremities; sleeplessness, and/or poor diet.  It’s important to note that the reaction of obsessing over a stressor or conflict serves a purpose; that is, to enable the individual to cope with and find a resolution to a perceived threat, (Markolin, 2004).  

Moreover, experiencing fear before you decide to bungee jump or engage in some other challenging activity is not necessarily harmful to health.  However, problems with fear generally occur when it is quite intense and follows a prolonged period of active stress.  Not only can this impair cognitive functions such as memory and concentration required for work and study; it can also cause other forms of mental and emotional distress that may impair relationships, home management, leisure activities, or any other daily essential activity; as well as lead to dis-ease or even premature mortality.  

It has long been known that intense and chronic mental and emotional distress can have  profound consequences for health and wellbeing.  For instance, alternative/complimentary models of medicine pinpoint intense negative emotions as being a key factor in leading to illness; whilst German New Medicine shows that the cause of all forms of dis-ease emerge from psychological processes.  Modern medicine has also largely accepted the negative consequences of stress, with increasing research highlighting that unresolved  chronic intense stress can lead to gastrointestinal problems, heart disease, depression, anxiety, and premature mortality, (Wikipedia, 2021). Of course, fear can also deplete us of vital energy required to help our bodies and mind heal from dis-ease (Markolin, 2019).  

As mentioned earlier, fear can be irrational in the sense that you perceive danger where there is none.   However, even in situations where we encounter an actual stressor or conflict (see previous examples) it is still our perception of the event that determines the stress reaction.  This is important to know because it means the individual determines whether he/she experiences chronic fear or stress.  However, if we haven’t developed this awareness or lack the strategies for effectively dealing with fear, then there is a greater likelihood of experiencing intense and prolonged suffering. 

Therefore, how can we heal chronic fear and keep it at bay?  The approach we take is dependent upon various factors including the intensity of fear, its duration, and what causes it.  Thus, a personalised approach is often necessary in the case of chronic difficulties.  Nevertheless, following I’ve made some suggestions on strategies you can try.

1. EMDR Therapy

Fear is generated by thoughts or beliefs about being in danger or under threat.  When we encounter conflicts such as a diagnosis shock, or loss of a person, object or pet, if it is unexpected and catches us completely off guard, it can leave a deep imprint on our psyche, brain and organ levels, resulting in constant obsessive thoughts that can cause further emotional distress.  If the conflict is experienced as particularly intense, then it can be quite difficult to resolve without support.  Thus, EMDR & Hypnotic Suggestion, an amygdala desensitising technique, is a powerful way to process negative memories, transform negative beliefs, feelings and behaviours, and leave you feeling a deep sense of happiness, confidence, calm, and increased self-esteem.  

2. Deep Breathing 

One of the most effective self-care strategies to help reduce symptoms of fear is deep diaphragmatic breathing.  If in fear mode, up to 6 rounds of this practice will likely help you to feel calm. For best results, practice the following technique regularly: 

1. Notice how you are breathing.  Is it heavy? Fast? Are you holding your breath?
2. Exhale the air out of your stomach fully.  Now inhale through your nose, feeling your stomach expand, hold for 3 seconds, then slowly exhale through the nose, feeling your stomach contract and silently count from 6 to 1.
3. Repeat 4 more times.  Inhale, hold, exhale, count 6, 5, 4, 3, 2, 1 
4. Now continue this breathing 2 more times, and instead of counting silently say ‘relaxed & calm’ as you slowly exhale.  

3. Mindfulness Based Yoga

Yoga can reduce symptoms of stress and increase overall fitness.  Meditative yoga has as its goal to be completely present and develop a non-reactive equanimous mindset.  Continually practicing this way can help when you encounter a perceived threat or danger; thus, rather than reacting with fear and stress, you can acknowledge what is happening and how you feel, followed by a calm, solution focused response if required.  

Yin Yoga is particularly good for this purpose.  Following is a video where you can try this method: Yin. 

4.  Lifestyle Choices

Investing in all aspects of your wellbeing will produce the greatest results; that is to say, reduce the risk of experiencing severe conflict shocks, stress, dis-ease, and provide vital energy to heal from illness if necessary.  For this purpose, in addition to looking after your mental and emotional health, be sure to maintain a healthy diet, limiting sugary and fast foods,; refrain from unhealthy coping behaviours such as drinking alcohol, smoking, taking drugs; exercise regularly and invest in your social wellbeing.  

I hope you find these suggestions beneficial.  Feel free to leave any comments.

Kind regards,

Sadaf