Research has demonstrated that feeling anxious may not be such a bad thing. Strong emotions like anxiety aren’t always negative. They can have a positive influence in our lives, depending on how we approach them.
Fear, like anxiety can energize and motivate or immobilize us like few other emotions can. In some cases it’s necessary for survival, activating our fight or flight response in the presence of real or perceived threats. It’s what told our caveman ancestors to run from sabretooth tigers and gave them the burst of energy to run really, really fast.
In our modern world we don’t have a lot of predators that we need to run away from. What we do have is a hyper-connected, constantly-on reality with stressors and pressures that can sometimes build up to trigger a perceived fear response. The trouble is, our bodies can’t tell the difference between the real and perceived when we feel afraid.
Behavioral science experts suggest that mindfulness is a good tool to help us see more clearly through strong emotions like anxiety and fear. It can help us separate the perceived threats from the real ones and to act accordingly.
Here is a simple, stepwise mindfulness exercise to help you lean into fear and channel its energy into a healthy response.
- Whenever you feel fearful, don’t avoid it, let the feeling come and observe it mindfully.
- Take several slow, deep breaths to help slow your heart rate. Placing your hand on your heart can sometimes help.
- Name the fear – acknowledge it by saying to yourself “I am afraid because…” This can help you to manage the emotional intensity of your fear.
- Rate the likelihood of your fear coming to pass on a scale of 1 (it’ll never happen) to 10 (It will definitely happen/is happening now.) Write this number down. If your number is between 1 and 5 acknowledge the fear and let it go. If your number is between 6 and 10, try to write down two or three ways in which it might be an opportunity in disguise, or two or three ways that you might recover and move on from the situation if it should come to pass.
By acknowledging your fears, and ultimately balancing them with positive intentions, you can free yourself from emotional paralysis and channel the energy into resilience and action.
Be kind to yourself and remember that fear and anxiety are natural and necessary emotions. And, if feelings of fear, anxiety, or worry persist, consider calling Concern at 800.344.4222 for additional support.
