How to Handle Fear

In psychology we find the concept of social contagion. This is when a person copies a certain behavior of others – these days it is fear and panic. Every single person who can stay calm and handle fear will support the collective in dealing with the worldwide challenges. NY times

Fear, especially chronic fear, can significantly weaken your immune system. Your immune system is your bodies defence. It needs to work extra hours during these challenging times. Though uncertainty causes a lot of fear, having any certainty about the future is impossible. Security is an illusion, and even fear is a creation of the mind. One way to remove this is simply to be in the present moment. As Ekhart Tolle mentions; fear can’t exist in the present moment. Returning to the present moment is easier said than done, but a worthwhile practice. 

Here are 4 methods on how to deal with fear.

Breathe!

Our mind and our breath are connected.

Long exhales are calming. They will help your body to shift from the sympathetic to the parasympathetic nervous system. This releases you from fight or flight mode, and allows you to become calmer. Breathing exercises are not only calming but also strengthen your respiratory system.

A good pranayama (breath control) to get started with is to breathe in a ratio from 1:2. Inhale for a count of 2 and exhale for a count of 4. You can raise the count if desired. Sit up straight and try to use your full body for the breath. Remember that we do not only breathe into the chest, but also into the belly, sides (ribs) and even towards your back. Breathe in and out through the nose. Releasing an exhale through the mouth every now and then can be very pleasant too. When doing your breathing exercises, make sure you have fresh air around you. Opening a window can bring extra oxygen into the room, which will enhance the benefits of your pranayama.

Practice Yoga

Yoga strengthens the immune system and reduces inflammation as multiple studies have shown. A consistent yoga practice can help you to overcome anxiety and fear too. There are many videos on YouTube you can use to practice from home, if you need inspiration. Try our class for grounding and inner strength. Or check the Yoga Journal for poses against anxiety.

Meditate

When you practice meditation and fear arises, there are two practices to move beyond it. Imagine you are greeting your fear and bow to it. Ask it what it has to say to you and listen without judgement. Acknowledge the protective intention of the fear. Give gratitude, but gently tell the fear that you would like it to back off right now. Once you allow the fear to leave, enjoy the space and lightness this letting go created. Treat the fear with kindness in contrast to fighting it with anger. This will allow the fear to soften and to relax. You might start realizing that fear will pass, it is not constant. It is a natural reaction to the uncertain, but you can let it go.

A second method you can try is to activate the observing self. The observing self becomes the witness of the fear. To support that method, you can ask: “What is it in me that observes fear?”. “Who experiences the fear?”. “Who am I beyond this fear?”. Listening to the answers will help you to understand that you are not the fear. This non identification with fear will allow you to let go of it.

Accept

As mentioned at the beginning, a big illusion of our time is that there is no change. Everything is in constant change. Once you start accepting the fact that you will also die one day, a basic fear of dying (Abhinivesha: fear of death), which is the 5th Klesha (affliction or disturbance), will vanish. Loss and death are natural parts of our lives. The fears we try to isolate ourselves from the hardest, are often the things we start calling into our lives. It is a paradox. Acceptance can bring you magical peace of mind. Once you accept that you will die, can lose a job, a love or good health you start freeing yourself from fear. After the loss you will still be you, which can open a beautiful path towards self-realization.

Welcoming what comes, whatever it is, it is a powerful way of loosening the grip of fear and anger. Yoga Journal

“Don’t worry, live” – Dale Carnegie

Next time you need to handle fear, pick one of these methods to calm yourself. It can even help to have a little note on your fridge reminding you to breathe. Make it a constant practice that will help you to stop the fear next time it tries to get in.
Which method helps you the best? Or are there any other you prefer when dealing with fear, please share your experience with us.

About the Author

This blog post is written by Julia Grässer, Doron Yoga Teacher alumni, who did her 300h yoga teacher studies at Doron Yoga & Zen Center. As part of her thesis she writes articles about the practical implementation of yoga in our modern times.
This series of Yoga Philosophy blog posts provides a taste of her theoretical studies. Please feel free to comment and share your thoughts here, email Julia directly at julia@warriorprincessyoga.net or visit her website.