Why is the fear still around?
It can be confusing why the fear is still there long after the scary event has passed. The fear centre is located in the amygdala inside your brain and it will alert the body when danger is present which may cause someone to go into a fight – flight – freeze response. These responses can raise the anxiety levels which then effect the rest of the body. When you are feeling fear your breathing might change, your stomach might be painful, you may have a headache and you can also be on high alert and watching out for danger even though the dangerous situation might have been decades ago. The capacity to think may also be affected so it can be hard to figure out how one can assist in reducing some of these feelings.
It may help to take some deep breaths very slowly and to assist there are apps you can get a new phone or even use a FitBit watch which has a relax mode which can take you through breathing slowly. Another possibility is to focus on the picture you like that you may have at home, if that’s where you are, or even a picture saved on your phone. As you’re looking at the picture start listing in your head why you like it, some of the colours in the picture and possibly what’s in the background. By focusing on a picture or even an ornament you like your anxiety can lower so the fear can be more manageable.
If fear occurs before a job interview, presentation or speaking to someone who may be an authority figure say to yourself that this is normal. Tell yourself that you are a valued member of the team or area as this helps to remind you that you are on an equal playing field to those you may be talking to. For those who present often they can have techniques they do just before presenting to help feel grounded before talking. It may be listening to a song on their iPhone, having a glass of water, having a colleague with you as your teaching or showing your work.
When fear becomes something that occurs very frequently then it is advised to get some assistance such as a counsellor or psychotherapists to guide you into feeling better sense of being.
Olivia Djouadi