Fear is a natural and important reaction that helps keep us safe. It’s that feeling we get when we face danger, like a fire or an attack. But we can also feel fear in everyday situations, like taking a test, speaking in public, going to a job interview, meeting someone new, or even attending a party.
Why We Feel Fear
Fear is our body’s way of protecting us from physical or emotional pain. When we feel scared, it’s hard to think about anything else. Fear can either push us to act or make us freeze.
How Fear Helps Us Survive
Our ancestors needed fear to survive. They had two main choices when faced with danger: hide or run. When we feel scared, our bodies prepare us to run by sending blood to the muscles in our legs. If running isn’t an option, we might get angry and try to fight the danger. Sometimes, we switch quickly between feeling scared and angry.
What Affects How We Feel Fear
Psychologist Paul Ekman identified three factors that affect how we feel fear:
- Intensity: How severe is the threat?
- Time: Is the danger happening now or in the future?
- Action: Can we do something to reduce or stop the threat?
When we face an immediate threat, we focus on stopping it. If we can’t, our fear can turn into terror.
Fear and Emotional Problems
Fear can cause emotional problems, such as:
- Phobias: Strong fears of heights, closed spaces, or spiders.
- Post-Traumatic Stress Disorder (PTSD): After a terrifying event, people may keep reliving the trauma and avoid anything related to it.
- Panic Attacks: Sudden, intense fear that causes physical symptoms like a racing heart and shortness of breath. These attacks can happen anytime and last a few minutes to half an hour.
- Generalised Anxiety Disorder (GAD): Constant worry about many aspects of life, causing symptoms like muscle tension and trouble sleeping.
Helping Someone Who Is Scared
If you see someone who looks scared, especially when giving bad news, you can help by:
- Asking Open Questions: “Is there something you want to discuss?”
- Offering Help: “I feel that something is bothering you. Can I help you in any way?”
Steps to Face Your Own Fears
Here are five simple steps to help you face and manage your fears:
- 1. Learn About Your Fears: Keep a journal to note what scares you, what causes it, and how it affects you. Understanding your fear is the first step to managing it.
- 2. Exercise: Physical activity, even 5-10 minutes, can help distract you from your worries. Walking or gentle stretches can be very helpful.
- 3. Relaxation Techniques: Deep breathing, meditation, yoga, or tai chi can help calm your mind and body.
- 4. Eat Balanced Meals: Eating healthy foods and avoiding too much sugar and caffeine can help keep your mood steady and reduce anxiety.
- 5. Seek Professional Help: Therapists, support groups, and other experts can offer strategies to help you face your fears.
Moving Forward
These steps are handy for fears that aren’t immediate but still hold you back, like fear of public speaking, difficult conversations, or fear of failure. Joining supportive groups like Toastmasters International can help you turn fear into confidence.
Remember, fear is a normal feeling that everyone experiences. Understanding and managing it can turn fear into a strength that helps you move forward in life. Embrace your fears, learn from them, and let them make you stronger.
