How to Conquer Fear During Uncertain Times
Most people experience the “fear of the unknown” at some point in their lives. Fear of the unknown can manifest physically, mentally, and spiritually. Fear can show up in many ways such as; having trouble sleeping, getting frequent headaches, having trouble making decisions, doubting yourself or others, questioning your beliefs and abilities, stomach aches…etc. For some, the fear of the unknown does cause intense paralyzing anxiety or even panic. When we experience fear, it can even trigger past trauma. It is important to recognize how you experience fear so you can find the best coping skills to conquer your fear.
Our country is facing uncertain times on many levels right now. Uncertainty breeds and fuels the fear of the unknown. However, there are many ways to conquer the fear and anxiety that surface during times of uncertainty.
Here are 4 tips to reduce anxiety and fear:
Stay Grounded—staying grounded and present in the moment will help you to focus on what you do have control over. If you find your mind wandering to the past or worrying about the future—it is a cue to bring yourself back to the present moment. One way to do this is to engage your five senses—find three things in the room to touch and find three descriptive words for each item. Bringing your attention back to the present will help you stay grounded.
Get Active—find an activity that you enjoy to stay active. Get your heart rate up and endorphins flowing to override your body’s tendency to stay stuck in anxiety and fear. If running on the treadmill is not enjoyable—find a form of exercise that is.
Make Plans You Look Forward To—boredom is another big breeder of anxiety and fear. Make a list of things you look forward to doing and fill your calendar! They do not have to be big plan, just plans or activities you look forward to doing. Think about what brings you joy and comfort, and make sure your calendar reflects the same.
Understand Your Fear—exploring your fear of the unknown is one way to conquer the degree to which it manifests in your life. I used to run a group called, “Managing Your Anxiety”, and the fear of the unknown was a common theme. During one group session, I posed this question to the entire group:
“If you had the option to know everything that is going to happen for the rest of your life starting now, would you take it?”
The overwhelming majority said no! The thought of knowing everything in advance was worse for most people than the fear they experience of the unknown. Even the few group participants that opted to know everything enjoyed the hypothetical choice. It allowed everyone in the group to better understand their relationship to the fear of the unknown.
I encourage you to think about your answer to that same question. Would you choose to know everything about your life if you could? Your answer helps put your fear into perspective. Whether you choose yes or no, does not matter—-just allow yourself to answer the question and reflect on why. The more you understand your fear(s), the less power fear will have over you.
These are four different ways to cope with the fear of the unknown, but there are so many out there. It is trial and error to find which coping skills work for you and your lifestyle. The most important thing to remember is that uncertain times trigger fear and anxiety. You are not alone. If you or someone you know needs support, please do not hesitate to call The Kraft Group to explore counseling services.
