13 Ways To Deal With Fear

Updated: May 23, 2020


Fear is a natural yet uncomfortable and sometimes unbearable emotion caused by a threat of danger or harm. Since the beginning of time it has been a survival mechanism that kept us safe from a gape of the jaws of a lion or other carnivorous or poisonous species and dangers. To this day we haven't evolved from fear whether real or perceived. There are those who seek a thrill of the adrenalin rush and those who do everything to avoid the slightest discomfort.


Some people fear things that are a fabrication of their mind which never happen and others fear things that have happened in the past, re-living those experiences. Regardless of the reason or the source of fear if we do not move past it, it can be debilitating to our clear thinking and impact every aspect of our well being, health and quality of life.


Fear causes stress response, increased heartbeat; sweating; nausea; upset stomach disrupting a healthy gut biome (your second brain, your intuition); release of adrenalin; acting like a corrosion on the body. We have heard healers and doctors claim that fear and stress cause all kinds of diseases or all of them. Most people don't pay attention to any information or at best take it lightly until they are impacted directly. During this time of global trauma; stress and fear (whether you are afraid of the "virus" or you are afraid of being a subject of forced measures by governments or real impacts already experienced), it has become more relevant to know how to deal with fear than ever. Even those who stay away from "news" or other "trusted sources" are experiencing uncertainty as no-one can predict the outcomes.


Here are 13 ways to embrace to help ease tension; stress; worry; anxiety and fear. The simple things are often more powerful than any complex practices. Try them on, commit for at least a week or 10 days and notice the difference and then stick to what works for you and make it a habit.


  1. Practice Mindfulness. Observe your thoughts and let them go. Do not follow negative thoughts into a dark tunnel of worry and fear to explore all the possible ways of things going wrong in that particular situation that causes you fear. Replace a negative thought with more positive one.

  2. Breathe. Stress and fear affect breathing which decreases the amount of oxygen in your body. Practice deep breathing technique. It will slow your mind and focus your energy on breath alone. (Seven Breaths Technique: Exhale fully; breath in slowly counting to 7; pause the breath for 7 seconds; exhale for 7 seconds; pause for 7 seconds. Repeat this 7 times in a row. You can do this first thing in the morning; before you go to bed and any time you feel uncomfortable due to stress level).

  3. Eat Well. Whole/real foods - plant based diet is known to be healing to the physical body bringing balance and equilibrium to emotions and thoughts. Green leafy vegetables can boost serotonin levels (the happy chemical).

  4. Water. Remember to drink enough water for your body weight. Even this one simple practice can impact you in great ways. Consciously drinking water to detox and hydrate your body will make you more likely to follow through with other conscious ways of tending to your body and overall well being.

  5. Exercise. Benefits of regular exercise are not only for the health of the physical body and weight control; exercise stimulates endorphin production - the feel good neuro-transmitters. If you haven't exercised in a while begin a daily 40 min brisk walk and then increase the level of exercise intensity according to your wants and goals.

  6. Sleep. If your circadian rhythm is interrupted you will be more prone to feeling stress and anxiety. Make sure you get quality sleep. It is more important that your sleep pattern is consistent and that you sleep during optimal nighttime hours instead of staying up late and sleeping in. Essential sleep time is between 12am-4am and yo