Fear is a natural emotion, crucial for our survival and evolution as a species. A healthy sense of fear can protect us from harm and guide us away from risky situations. However, when fear spirals out of control, it can lead to big feelings of panic, worry, and anxiety. So how do we regain control when faced with panic? The answer lies in finding balance—bridging our emotions with logical understanding.
Acknowledge Your Feelings
When you feel that familiar sense of fear and panic creeping in, pause for a moment. Acknowledge what you’re experiencing without guilt, shame, or judgment. Think of your brain as a small child facing a scary situation. If that child ran to you seeking comfort and was dismissed or told their fears were silly, how would they feel? Just like you would comfort that child, treat yourself with the same kindness. Say to yourself, “I am scared, and that’s okay,” or “I feel anxious and am having trouble calming down.” By putting your feelings into words, you can start to address them more effectively.
Accept Your Emotions
Once you’ve acknowledged your feelings, accept them as valid, even if they don’t seem logical. Remind yourself, “I accept that I am feeling this way,” and “These emotions have something to teach me.” Just as you would validate a child’s fears, recognize that your feelings are real and deserving of attention. After accepting your fear, you can begin to find solutions.
Distinguish Fact from Fiction
Next, distinguish between what’s factual and what’s not. Is the source of your panic real? If not, remind yourself that what you fear does not exist, and tell yourself that you are safe. If your fear is based on reality, greet it with calculated action. Panic often distracts us from taking meaningful steps, keeping us stuck in a cycle of inaction. Identify the root cause of your anxiety and break it down into manageable steps. What small actions can you take to address the issue or lessen its impact? Even if the problem cannot be fully solved, there’s always something you can do to regain a sense of control.
Assess Your Response
When faced with fear-inducing situations, take a moment to assess your response. Are your actions amplifying your fears, or are they helping you regain control? In moments of anxiety, it’s essential to reassess and reframe your approach.
Calm Your Mind and Body
Take deep, calming breaths to help regulate your central nervous system. Slow your breath and heart rate, repeating soothing phrases like “I am safe” or “I am in control.” Find a quiet space to relax, dimming the lights and minimizing distractions. Go for a walk, call a friend, or engage in soothing activities like listening to music or reading. If you feel overwhelmed by the information around you, know when it’s time to log off and take a break.
Embrace Fear as a Tool
Fear is a part of life, but it should serve you, not the other way around. Use it as a tool to help you navigate challenges, not as a force that controls your actions. By understanding and managing your fear, you can reclaim your power and lead a more balanced, fulfilling life.