Meditation, writing, talking to a trusted friend, getting outside, yoga/walking all can help me diffuse the fear and anxiety for a bit. Together with persistent practice, I am finding more relief. Especially, if I have time to listen to one of your talks! Thanks Tara!
Your Rain technique is invaluable. I love the last part with hand on heart talking to myself as a child, reassuring, understanding, sympathising saying it’s ok it’s ok. Plus I tell myself it’s just a feeling it will pass. It’s a mind construct playing games. Talking to the fear works.
Most recently since I am studying about attachment styles and how these affect our relationships and how we show up in the world I am doing more exercises that go deep into my Fearful Avoidant subconscious attachment style and I ask myself about the emotion I am feeling, and the meaning I give to that emotion could even be a situation, I give 3 opposing pieces of evidence to the meaning I gave it, and I also see if there are any alternative options that I haven´t considered because of the meaning that I gave. Finally I look at what do I need to feel better?, and what strategies I can implement to get my needs met first by my own self and second although it isn´t mutually exclusive by others if possible and in the most healthiest way.
I find that even just hearing your voice, Tara, helps me to face fear! And having a regular meditation practice, of course, which has given me a little more space around the fear and worry. For my career change clients, I encourage them to “feel the fear and do it anyway”, getting out of their head and into action, and allowing them to challenge some of the assumptions that may have been holding them back and see the world from a new perspective.
Thanks. My wife, who died recently in a fire ball of anxiety, abused me beyond the imagination. It hurt my health really bad. Accepting and living with the damage she wrought is challenging. She was the most hysterical paranoid angry person I’ve ever known. I have failed to find a “therapy” that significantly helps. The damage is legion. I look forward to working with you on healing coping before I die. Thanks Jim
When I am caught up in fear, which seems to be often, I journal about it. I don’t tend to bring it to light with a friend or loved one because I have found it gathers energy there. I practice Metta jhana and this has been extremely helpful. I rely on a peaceful place and draw from that in my practice. I have a wonderful teacher/mentor that I confide in and she has really helped me change my approach to fear. It is there, but it doesn’t take hold the way it used to. I’m looking forward to the next episode, as I do find I get focused on future a lot.
We reframe emotions as parts of us that have attachment needs and so rather than try to get rid of them, we focus on developing a securely attached relationship with our fear parts. We learn to access our Self energy to meet our fear parts with love and reassurance.
What helps me is really feeling the emotion in my body. I like to release fear grounding in nature or doing something physical like a rigorous hike or cold dip in a river.
Christine Westra, Another Field, Wayne, NJ, USAsays
Thank you for this wonderful gift. So many of us live in the adrenaline states of fear in its many facets. Some of us are unaware that we have choices in our emotional states. As animals, we are also wired to hide illness and fear and the internal denial and external false front keeps us from realizing and addressing the real problem, asking for and accepting help. For me, the 12 Step Program as a daily practice is a shoehorn for removing suffering souls from the nutshell of self-centered fear.
Kathleen Katims, Teacher, pacific palisades, CA, USAsays
I’m learning to take the step anyway, even though I’m afraid, and seeing that I’m ok. This practice of keeping going, even though fear is present, and I’m ok afterwards, strengthens and emboldens me.
Another thing that helps my anxiety and fear is listening to a soft, calm voice like Tara´s voice that brings my agitated body back into relaxation mode and also her wisdom brings me back to my spiritual center. All these things work 99,99 of the time.
Caitlin Welles, Psychology, New Paltz , NY, USAsays
Sharing our feelings so are less alone, humor when possible, serenity prayer concept of letting go of what can’t control while co trolling what we can; gratitude practices; distraction when necessary
Dominic Chimienti, Student, New Hyde Park, NY, USAsays
I often get bogged down by fear, sorry and anxiety. I notice personally to be able to face my fears, I need wake in the morning and not start with running around and doing, letting my mind go with no boundaries. It really helps me to start by doing a short lying meditation and just checking in, then reading or listening to something that helps awaken my spirit, writing about it a bit and then doing a more formal sitting practice. That may sound like a lot but that first bit, before the sit, is only 20 min or so. It’s best when I prepare myself the night before, gearing myself toward how I want to begin my new day
Being able to identify the trigger(s) that activate fear responses identifying cognitions, feeling sensations senses -using mindfulness , breath work and other strategies depending on which part of the brain may be activated to help my clients become more aware and myself.
I do my best not to run away when I’m really anxious. Breathing helps and listening to meditation helps. Sometimes I just get on my Peloton and ride hard.
Realize it is there. Name it. Act on it. Using senses get in the present moment in order to slow down and be in the now. Breathe and let it be ok. Receive comfort in the touch of a puppy. The smell of rain. The sound of water rolling over rocks. Allow the present moment to cleanse. Smile and focus on the compassion that arises.
Finding this in my email today was so timely. As with my clients who are feeling anxious and overwhelmed, I too have been experiencing feeling overwhelmed and anxious. A few months ago my older brother passed away unexpectedly, I recently lost the friendship of a close friend, I have have physical health challenges which in the last month have gotten worse, likely in response to my emotional distress, yesterday I found out that my aunt died after a long illness, and I was informed that my landlord decided to sell the condo, in the next month. I have been renting from her since 2013. I typically take a day to “shut down,” so to speak, so I can acknowledge and accept that I feel afraid. I reflect on the origin of my fear, where I am feeling it in my body, and then I talk it through out loud, yes sometimes talking loudly (I live alone) and at times pacing back and forth from one end of my condo to the other (it’s quite small), then I tap into my faith and shift my “talking it through with myself, to talking with God. I remind myself that I know that I will move through the stages of grief and loss, that I know how to do that, I allow myself to have mercy, compassion and humility which allows me to ask for help and support from friends and my family of choice. And then I sing. I sing out loud, songs of faith, strength. Finally I am able to mobilize, focus, and make the changes, find solutions, and move forward. I remind myself I am not alone and that I have learned how to use my gifts of patience, creativity, curiosity, and intellect to find solutions. I tap into my inner comedian, playfulness to laugh and let go of my fears and anxieties. Thank-you for sharing this and I look forward to your next post!
Thank you for sharing this. I relate to the train of negative events, one after another, that challenge an otherwise seaworthy vessel. Sometimes losses come too many and too fast. And sometimes solutions are only partial at best. Sometimes we simply don’t have enough space and time to grieve even when we know how and that we must. Sometimes escape seems like a very reasonable solution. Your habits of talking to yourself are mine also. Your habit of pacing is mine also. The result (on a good day) reveals a bigger picture, a possibility of moving beyond loss.
Personally, I strategically think over things and prioritise a plan now, I take a check of my day by cultivating a mindful meditation practice. I spent the greater part of my life in a fear-inducing environment within and out of the womb. For me the awareness of my anxiety didn’t surface till my early 20’s I am 43 yrs now and it’s been continuous learning since. I have a plan that I try my best to live by that helps to manage fear and anxiety through self-love and self-care. The anxiety is there but it doesn’t drive the car, instead, I let it know its welcome and delegate it to different jobs like; fire up the petrol, play appropriate music, mind my reflexes and this helps a lot.
Meditation, mindfullness, walking in nature
Meditation, writing, talking to a trusted friend, getting outside, yoga/walking all can help me diffuse the fear and anxiety for a bit. Together with persistent practice, I am finding more relief. Especially, if I have time to listen to one of your talks! Thanks Tara!
Your Rain technique is invaluable. I love the last part with hand on heart talking to myself as a child, reassuring, understanding, sympathising saying it’s ok it’s ok. Plus I tell myself it’s just a feeling it will pass. It’s a mind construct playing games. Talking to the fear works.
taking deep breaths
Telling my inner critic to shut up!
To acknowledge that they are afraid and try to recognize and name the source of the fear.
Talking through and/ or visualizing the hardest parts.
Using RAIN
My own heart and the support of the great people I’m lucky enough to have around me.
Most recently since I am studying about attachment styles and how these affect our relationships and how we show up in the world I am doing more exercises that go deep into my Fearful Avoidant subconscious attachment style and I ask myself about the emotion I am feeling, and the meaning I give to that emotion could even be a situation, I give 3 opposing pieces of evidence to the meaning I gave it, and I also see if there are any alternative options that I haven´t considered because of the meaning that I gave. Finally I look at what do I need to feel better?, and what strategies I can implement to get my needs met first by my own self and second although it isn´t mutually exclusive by others if possible and in the most healthiest way.
I find that even just hearing your voice, Tara, helps me to face fear! And having a regular meditation practice, of course, which has given me a little more space around the fear and worry. For my career change clients, I encourage them to “feel the fear and do it anyway”, getting out of their head and into action, and allowing them to challenge some of the assumptions that may have been holding them back and see the world from a new perspective.
Thanks. My wife, who died recently in a fire ball of anxiety, abused me beyond the imagination. It hurt my health really bad. Accepting and living with the damage she wrought is challenging. She was the most hysterical paranoid angry person I’ve ever known. I have failed to find a “therapy” that significantly helps. The damage is legion. I look forward to working with you on healing coping before I die. Thanks Jim
Deep belly breathing and taking pauses between responses/actions.
Listening to soothing music in the background of my day.
When I am caught up in fear, which seems to be often, I journal about it. I don’t tend to bring it to light with a friend or loved one because I have found it gathers energy there. I practice Metta jhana and this has been extremely helpful. I rely on a peaceful place and draw from that in my practice. I have a wonderful teacher/mentor that I confide in and she has really helped me change my approach to fear. It is there, but it doesn’t take hold the way it used to. I’m looking forward to the next episode, as I do find I get focused on future a lot.
We reframe emotions as parts of us that have attachment needs and so rather than try to get rid of them, we focus on developing a securely attached relationship with our fear parts. We learn to access our Self energy to meet our fear parts with love and reassurance.
Breathing and being in the moment.
What helps me is really feeling the emotion in my body. I like to release fear grounding in nature or doing something physical like a rigorous hike or cold dip in a river.
Face it even if it hurts by breathing through it.
Thank you for this wonderful gift. So many of us live in the adrenaline states of fear in its many facets. Some of us are unaware that we have choices in our emotional states. As animals, we are also wired to hide illness and fear and the internal denial and external false front keeps us from realizing and addressing the real problem, asking for and accepting help. For me, the 12 Step Program as a daily practice is a shoehorn for removing suffering souls from the nutshell of self-centered fear.
Is there a 12 step for anxiety do uou know? Thanks x
I’m learning to take the step anyway, even though I’m afraid, and seeing that I’m ok. This practice of keeping going, even though fear is present, and I’m ok afterwards, strengthens and emboldens me.
This totally resonates with me. The trust that I’m going to be okay even though something is going to be hard is the hardest part for me.
Practicing staying in the moment and not making up worst case scenarios about the future.
Another thing that helps my anxiety and fear is listening to a soft, calm voice like Tara´s voice that brings my agitated body back into relaxation mode and also her wisdom brings me back to my spiritual center. All these things work 99,99 of the time.
Sharing our feelings so are less alone, humor when possible, serenity prayer concept of letting go of what can’t control while co trolling what we can; gratitude practices; distraction when necessary
Connection to something greater than themselves.
I often get bogged down by fear, sorry and anxiety. I notice personally to be able to face my fears, I need wake in the morning and not start with running around and doing, letting my mind go with no boundaries. It really helps me to start by doing a short lying meditation and just checking in, then reading or listening to something that helps awaken my spirit, writing about it a bit and then doing a more formal sitting practice. That may sound like a lot but that first bit, before the sit, is only 20 min or so. It’s best when I prepare myself the night before, gearing myself toward how I want to begin my new day
Taking a moment to be still and see whatever is arising clearly.
Breathing into the present moment. Putting a hand on my heart & sending myself loving kindness. Understanding my thoughts are causing my fear.
Prayers
I practice a “Be where your feet are” moment. I try to ground through my feet and take a deep breath
Breathing exercises through the nose and mouth, alternately closing one nostril first and then the other. Also EFT helps.
Being able to identify the trigger(s) that activate fear responses identifying cognitions, feeling sensations senses -using mindfulness , breath work and other strategies depending on which part of the brain may be activated to help my clients become more aware and myself.
Acknowledging it, letting it wash over me like a wave without fighting it and knowing (or at least hoping) that I will come out on the otherside
Yoga, walking/being in nature
Very helpful. Simple and clear. Strategies to face fear and unleash our creative potential. Thank you Tara Brach.
Open to the fear… let it be ok that it is here. Beautiful
Very nice
I do my best not to run away when I’m really anxious. Breathing helps and listening to meditation helps. Sometimes I just get on my Peloton and ride hard.
Recognizing that it is there and then questioning it and letting it be there without letting it affect my behaviour.
Accepting reality, feeling and honoring emotions. Extending the outbreath
3 part breathing
Yoga nidra meditation
Your guided meditations and guided meditations of others, prayers, inspirational books, connecting with others.
Knowing they are not alone
Talking with and listening to a trusted spiritual guide. Building trust.
Realize it is there. Name it. Act on it. Using senses get in the present moment in order to slow down and be in the now. Breathe and let it be ok. Receive comfort in the touch of a puppy. The smell of rain. The sound of water rolling over rocks. Allow the present moment to cleanse. Smile and focus on the compassion that arises.
Finding this in my email today was so timely. As with my clients who are feeling anxious and overwhelmed, I too have been experiencing feeling overwhelmed and anxious. A few months ago my older brother passed away unexpectedly, I recently lost the friendship of a close friend, I have have physical health challenges which in the last month have gotten worse, likely in response to my emotional distress, yesterday I found out that my aunt died after a long illness, and I was informed that my landlord decided to sell the condo, in the next month. I have been renting from her since 2013. I typically take a day to “shut down,” so to speak, so I can acknowledge and accept that I feel afraid. I reflect on the origin of my fear, where I am feeling it in my body, and then I talk it through out loud, yes sometimes talking loudly (I live alone) and at times pacing back and forth from one end of my condo to the other (it’s quite small), then I tap into my faith and shift my “talking it through with myself, to talking with God. I remind myself that I know that I will move through the stages of grief and loss, that I know how to do that, I allow myself to have mercy, compassion and humility which allows me to ask for help and support from friends and my family of choice. And then I sing. I sing out loud, songs of faith, strength. Finally I am able to mobilize, focus, and make the changes, find solutions, and move forward. I remind myself I am not alone and that I have learned how to use my gifts of patience, creativity, curiosity, and intellect to find solutions. I tap into my inner comedian, playfulness to laugh and let go of my fears and anxieties. Thank-you for sharing this and I look forward to your next post!
Thank you for sharing this. I relate to the train of negative events, one after another, that challenge an otherwise seaworthy vessel. Sometimes losses come too many and too fast. And sometimes solutions are only partial at best. Sometimes we simply don’t have enough space and time to grieve even when we know how and that we must. Sometimes escape seems like a very reasonable solution. Your habits of talking to yourself are mine also. Your habit of pacing is mine also. The result (on a good day) reveals a bigger picture, a possibility of moving beyond loss.
It is helpful to explore and embrace videos such as this one and to share it with others.
Thanks
Thanks so much Tara for this illuminating talk!
Personally, I strategically think over things and prioritise a plan now, I take a check of my day by cultivating a mindful meditation practice. I spent the greater part of my life in a fear-inducing environment within and out of the womb. For me the awareness of my anxiety didn’t surface till my early 20’s I am 43 yrs now and it’s been continuous learning since. I have a plan that I try my best to live by that helps to manage fear and anxiety through self-love and self-care. The anxiety is there but it doesn’t drive the car, instead, I let it know its welcome and delegate it to different jobs like; fire up the petrol, play appropriate music, mind my reflexes and this helps a lot.
Amazin God