Five-Step Process to Help You Manage Fear In The Moment

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Sitting with fear is not about finding a solution, but rather about acknowledging fear instead of suppressing it. Why? Because suppression is not particularly helpful or healthy. The steps below are suggestions for how you can begin the process of allowing yourself to acknowledge and accept your emotions. Take what is helpful and leave what is not.

1. Breathe.

Start by focusing on your breath, noticing the inhale and the exhale and making your breaths steady and consistent.

2. Introduce.

Bring your fear to mind. Let it simply exist in your thoughts- don’t try to make it stop or analyze why it is there.

3. Observe.

Imagine your fear as a tangible object. What does it look like? Does it have a sound, color or smell? If you touched it, what would it feel like? Can you compare it to something? Describe or name it.

4. Understand.

What past experiences does this fear remind you of? What beliefs about yourself or others does it bring up? If you were having a conversation with this fear, what would it say?

5. Nurture.

Before moving back into your day, direct yourself to some type of activity that makes you feel whole- listening to music, talking with a friend, drinking warm tea, exercising, lighting a candle, or whatever else may help you positively transition out of this moment.

Check out other blog posts for more resilience resources. 

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