What is Fear? and How To Overcome It
Fear is defined as “a distressing emotion aroused by impending danger, evil, pain, etc., whether the threat is real or imagined.” If we look around at our world right now, there is a lot going on that might cause fear inside of us: The spread of COVID-19, fear of losing our jobs or not being able to share important moments with loved ones, fear of screwing up this homeschooling thing. Fear of isolation. On and on, we can all name our own list of fears. And if you aren’t feeling it now, there has likely been a time in your life when you have felt fearful of something.
What do we do with this fear? Here are a few things that can help when the fear feels crippling or overwhelming:
1. Name it.
Fear is a tricky emotion. If you let it stay hidden, it will grow. Speak out loud what you are fearful of. Write it down. Share it with a friend or someone you trust. But don’t let it remain a secret.
2. Challenge it.
After naming your fears, challenge them with truth. For example, if you are fearful about the future and the unknown, name something true about the present that makes you feel safe or comfortable right now. Perhaps you are afraid if you try that free yoga class, you might look silly. What if you try it and you don’t look silly? What if you are actually an awesome, yogi warrior waiting to be unleashed? Or what if every other person in that class is also fearful of looking silly, and they aren’t giving you a second glance? Either way, the truth is you took a class to improve your overall health and wellness. Challenge your fears with truth. Sometimes when we are caught in our own fear, this step might require a little help from that trusted person mentioned before.
3. Keep moving.
Fear can stop us in our tracks. It paralyzes us from moving forward: from trying the new thing, meeting the new person. Set small goals to continue working towards the next step. This progression acts as a natural way to challenge our fears, because we make it to the next step, look around, and find that we are actually okay.
4. Look for opportunities to thrive versus survive.
Fear is an emotion that can be traced back to our survival selves. Fear teaches us to “fight, flight, or freeze” when threatened by something dangerous (real or perceived). Instead of living in this constant place of being on edge, look for the times when you feel most alive. Are you outside walking your dog? Are you listening to your favorite tunes? Attempting a new recipe? Find those moments when you feel a little fuller and perhaps a little calmer, and seek to create those throughout your day.
Here is a list of some new activities you might try to live more in that “thriving rather than surviving” zone:
Fear is a real thing. It’s hard and scary. This post is not meant to minimize that in any way. Recognizing the fear and bringing light to it while we continue to move forward, can help keep us from getting caught in those fear traps that threaten our overall well-being, our relationships, and the lens through which we view the world.
In a time when many of us are experiencing fear about a lot of different things, remember you are not alone. Sometimes just knowing someone else is sitting in that same fear with us, is enough.
What ways can you begin challenging your own fears today?
Blog written by Tana Welter, MSW, LICSW.