Do these 5 things when fear takes hold to create more productive outcomes

Last week my old companion, Fear, consumed me as I found myself unexpectedly in hospital feeling completely adrift. Again.

I dug deep into what I’ve learned over the years when Fear has spread its cloak, from health emergencies to near misses on exposed adventures, to challenging workplace conversations and self-doubt.

I relied on 5 tried and tested strategies for self-managing to better, more productive outcomes when fear is present.

Accept this is going to be a bumpy ride.

When Fear shows up you’re going to need all your energy to stay afloat. Acceptance that what you’re experiencing is okay and normal is key.

Until you can do this you’re gonna be stuck sinking energy into the “why me”, “what if”, “if only”. That’s a tough path to get lost on.

And when you can keep your head above the surface of Fear try these 5 ideas to help create better outcomes for yourself.

#1. Focus on your out breaths

Slow them down — slooow and loooong. Breathing in takes care of itself. You’ll use less energy and begin to relax. When you relax you create spaciousness and in the space you can find options.

#2. Find your mantra.

The breath is a form of mantra and having some goto mantras helps you get grounded in this moment.

“One more breath out”.

“I am safe in this moment”.

#3. Narrate your experience.

Advocate for what’s happening to you in this moment. Giving voice to what is going on for you means you have to “name it”, and that requires taking a tiny step back from it to observe, acknowledge and label it. This creates more space from it.

Naming it helps those around you to understand your reality and that means they can better access empathy.

#4. Ask for what you need

Whether it be options, or time and space to just ‘be’ with your fear, or silence, or a timeout — you get to ask for what you need. It’s a reminder you still have agency — even with fear present.

#5. Remember!

You’ve been here before. Maybe not this context, but certainly this feeling. You’ve gotten yourself through it before and you will again. You are strong! You are stronger than you remember.

These 5 strategies will help create space in the depths of fear. And in that space there is possibility. Possibility is where ideas and options and outcomes and intention lives.

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