I have found great comfort in listening to Tara’s talks around fear. That is often my first stop to adjusting my fearful and anxious thinking and awakening a sense of strength and peace. Then when a situation arises, I try to be mindful of what is going on inside and notice my initial reactions. I remind myself to pick a new response and thank the fear for being my protector. Of course this is much easier said than done and I am having to remind myself again, again, again. I know I have begun to change. I am 73 and have been in flight, flight and freeze for decades. It is a slow process.
What helps me deal with my fear is being part of a mindfulness sangha where we practice together sitting and walking meditation, reading the dharma and then share with one another what is on our hearts and listen deeply to each other, not offering advice. This creates a safe environment where we see that we are not alone.
What has helped me the most is meeting my fear with kindness for it. Instead of rejecting my fear, befriending with it. That doesn´t mean to engage in fear thoughts, but alowwing fear to feel save within me. I think that is what Tara described.
I’ve learned to ask ‘what else could be true’? I know now that when I’m sitting in fear, I connect with my inner child and soothe her with validation and compassion. Then I recite my mantra “Just for today I will choose faith and trust over fear and surrender over control”. I say this every day. It helps to shift my energy. If it doesn’t soften, I go deeper with self Reiki and Violet Flame clearing work but sometimes I just have to let it be there trusting it will move through me.
Doing RAIN with the fear helps. It usually puts me back in touch with the scared little girl inside, that needs reassurance. Sometimes identifying the false beliefs that fuel the fear helps me challenge and disarm them. Shining a light on the catastrophising and self-doubt helps me undo them.
If we are talking about psychological fear, what helps me is to take a deep breath or so and remind myself that fear is just a part of what I feel, a Self among others, and that it is doing its job in alerting me to something troublesome. That puts fear in perspective while honouring it, which in turn calms it. Then there is recurring psychological or existential fear that can be better experienced with a mix of mindfullness, psychology and philosophy…It’s work, but worth it!
Cynthia Winstead, Teacher, Arroyo Grande, CA, USAsays
I acknowledge that I’m fearing something, then instead of pushing it away, I let it wash over me, but not engulf me. I sit with it and analyze it practically, but without judgement. I think about possible outcomes of facing it, or not. Sometimes, I ask what’s the worst thing that could happen.
Falling into the learnt habit of reacting to fear and to change this is the challenge.
To confront, accept and manage it in a different way is the solution ……. And also the challenge.
Breath work!
Heart Brain Coherence!
Meditation before facing daily challenges.
Having strong family and friend bonds.
Listening to inspirational podcasts.
I agree Cindy Bell. Although it can be a long road and if family ties and strong friendship bonds have been severed, even longer. The first step has to be getting the freeze, flee, flight response under a semblance of control. Here is where breathing and meditation play their vital roles. Understanding the biology of our autonomic nervous system is key in my opinion. Coming out of the “head and into the body. Soma.
Thank you. This came just after I asked deeply for help with my anxiety. (All area of my life seems to be in disaster mode!) I am just managing and I’m trying to stay present. The mention of “my fearless heart” just made a difference to my stress levels and something’s changing! This is reminding me….🧡
Fear of the future, even existential despair, is what I’m oppressed by. Writing is my therapy – journalling and poetry arising from my inner turmoil. I find it so helpful to get whirling, circular thoughts out of my head and onto the page. In this way, I can ease my loneliness by befriending myself. Remembering to breathe is, of course, vital.
The rising awareness of the deeply embedded repressed fears internalized at from a young age is quite a revelation. Extremely discombobulating at the age of 70 in the wake of my mother of 91 passing a few months ago.
Released from a dark cavern of hidden and forbidden acceptance of owning emotions – now beginning to learn to own my own life.
Fear release involves beginning tenderly to believe in my own true nature – whatever and whoever she is or be………..
You’ve touched my heart because I too am in my 70s and have had decades of forming habits around fight, flight, freeze. May we both find new pathways to old habits that do not serve us. May we both grow and awaken to our truest strength and well-being.
A regular practice of mindfulness gives me clarity of through and this leads to understanding the root cause of the fear. This introspection itself makes the fear component less intimidating
SaraLynn Shemonsky, Coach, Purcellville, VA, USAsays
Oh, how this course “landed” in perfect time/place/space with me! Thank you, Tara, for sharing your infinite wisdom and guidance to and through our OWN fears as well as those supports to extend to others with whom we may “serve.” 💜 As a professional educator of 23 years, and an Instructional Coach for the past 9, this message/content hits “home” on so many levels.
Paul Calhoun, Another Field, Milwaukee, WI, USAsays
One of the things that is most profound for me is the definitive lack of community in our society and the resulting loneliness many of us feel. The Surgeon General has described it as an epidemic and it is. There are no easy fixes or mediations than can possibly address that issue and the resulting fear that many of us naturally feel profoundly.
Necessity and a worse anxiety about failure sometimes helps me face fear. Sometimes concern for what will happen to someone else if I don’t face the fear causes me to go forward with an action I am uncomfortable performing. I do not always succeed with this.
My main focus to overcome fear is faith and trust in a higher power to protect and bless me. To breathe deeply and feel the presence safety and to be at ease. 💜😎
Thank you for a very fine talk. I have heard that in addition to fight, flight and freeze that there is another response called fawn (I think) whereby one acquieses to a situation or person. Might you be able to elaborate on this too? Thank you kindly.
Judi Chandless, Another Field, Mercer Island, WA, USAsays
I am very interested in what you have to say about fear. I am navigating life alone at 70, never thought I would be in this position, and it can be a heavy load. I happen to be ‘ultra independent’ also, so need to learn to be ok asking for help when needed.
hi!!
I am 66 (wow!)
4 grown up children, only one living close. The others abroad ( never in my wildest dreams)
My husband and I do not love together on a daily basis due to work . It is ok for me but not so ok for him
( men!)
i am still working although much more relaxed way.
I should be more diciplined with mindful practice!!
I discovered Tara only a year ago and i find her one of the most genuine spiritual teachers of this time.
Consistent, profund and fun☺️her stories..
You are not alone!!!
Receive My warm regards and wish You are fine when You read this.
Norma Iris . ( Ana)
After the death of my spouse I realized I was alone and the sheer thought of existing alone without my partner was definitely fear. Of the unknown.
How was I going to exist on the path of aging and handling all the things that he did for me and us without help?
I have days where I think I’m going to be okay. I tell myself that all the time.
Something comes up and I crumble. It isn’t usually a big thing but it stirs a memory,could be a smell a noise or a comment and down the rabbit hole I go.
I am capable. I see the future and it’s not bleak. I can do it! Hope is kind of another word for fear is it not? I’m always ready for more tools in my survival kit .Thank you
I am so grateful Tara to have listened many times how you speak from the heart.You remind me to come back to myself back to finding ways to just be.Its so easy to loose “the moment” .I have got overwhelmed and suffering chronic fatigue and pain alongside.As you say that’s ok breathing in and meditations help so much.Thich Hanh is my go to place to listen to him.Yet for a few weeks have got lost 😞 I am so relieved 😌 and thankyou so much to send your support your love and a beautiful heart ❤️ I send love back to you .. Samantha Brown ..
Always glad to hear Tara and it is fear that keeps me from sleeping. Out of work, been single for over eight years etc…these things pile up as I try to sleep.
The way I face fear is, I surrender to it. I see in my brain “Surrender Dorothy” from Wizard of Oz. Somehow, when I stop fighting it, and go out in nature and let my brain take a break by focusing in on the birds singing, or see the light filter through the trees, or feel the breeze on my skin, the fear magically goes away. It’s when I put all my focus on Fear that makes it so intense and challenging to get relief from it. Sometimes, I put a dunce cap on it in my mind and tell it to take a time out and sit in the corner of my brain. I know it sounds silly, but it works! Also… meditating every morning, listening to you say that poem about Peace is this moment without thinking it should be any other way. Fear seems to dissipate when I focus on Peace. And… I think to myslelf, right now I’m ok.
Wow Debi! Thank you so much for your share. Love it and can find myself in it – know now, that your recipe helped me some times before … and you remembered me!
Warm Greetings from Salzburg -Bianca
Tara, your teachings on fear are so timely and essential! I really need to take in your wisdom now. Thank you!
To all teachers:
Please don’t have background music in videos, *especially* during meditation.
It distracts from spacious, quiet mind.
And
For people who have difficulty hearing, background music fogs the words. Tara is one of the few meditation guides who does not drop her voice during meditation. Since I am losing the ability to understand speech, the music makesde it harder for me to focus on and to understand the words.
Working with people in addiction, fear was a very appropriate response to an abusive childhood. As adults, it no longer serves us and we need to find healing responses. Acknowledgement and acceptance are two important thought processes that can help begin to heal the overwhelming and sometimes paralyzing fear
Fear is a deep topic. A single method of dealing with fear doesn’t work in all situations, but one approach to dealing with fear can be from a place of spirituality. Believing that no matter what you may go through, God (or higher power or whatever may speak to a person) is always with you, so you are not alone can help to ease some fears.
Some other approaches can be to first feel and ground into the present moment. Is there an immediate threat in this very instant to health and safety? If so, (as in if being physically attacked) do whatever necessary to get to a place of safety. If there is no immediate risk, but there is a risk of an issue in the future, take time to think through if that risk is definite, or if it’s just one possibility of many possibilities for the future. Doing this step can put the risk into perspective. Sometimes we forget to think of the potential “good” futures when we’re thinking through futures that scare us.
Then, once the potential future fear/risk is clear and possible alternate futures that could happen are also clear, work with the client on plans to minimize risk of situation their fearful of from materializing while building on ability for positive futures to be realized. In an overly simplified example, this may look like helping a client think through health risks and health possibilities for the future and make plans for housing that could accommodate those risks or savings habits that could provide for their future years if they need medical care. This approach can be adapted for most situations of fear. What is the worst possible outcome and what can be reasonably be done to avoid that outcome? What is the best possible outcome and what steps can be taken to move toward that outcome, even if only gradually.
I always recommend doing the classes from “Art of Living”: Art of Living 1 (breathwork) and Sahaj Samadhi (meditation). It is scientifically proven to reduce anxiety, depression and stress level. In addition to it, also parts work is immensely helpful.
Christine Lamb, Another Field, Lynnwood, WA, USAsays
I find it helpful to write task lists so I’m not so overwhelmed and can spread tasks and events more evenly so I’m not thinking I have to do it now.
I have a fear of driving or being in high places. I was told repetition of doing these scary things will actually make it easier. I did try that but still have great stress while doing them. Since I don’t find myself in these situations on a regular basis, I don’t find myself getting more comfortable with this activity. Any help would be appreciated.
First of all I have to realize I am afraid. Feel my fear, allow it some space, BREATHE and just be with it and it lessens. Other times I do what I am afraid to do and the fear leaves.
Over time, I’ve learned that I can trust myself to show up for my more vulnerable parts. I’ve learned that no matter what happens, I’ll take care of “my-self.”
Talking with my loved ones, who can often help me put my fears into perspective. Focusing on my breathing and letting go of the tension in the body. Going for a walk and seeing the trees and sun. Listening to the lovely resources provided by Tara and the team, for which I am so grateful.
Excuse my lack of punctuation, dashes etc, needs fixing on computer. First, Dear Tara, so grateful for your generosity, decades of listening to Jack and you, single and together. A lifeline.
what helps me face fear
< series of so called square BREATHS 4in finding blossoming spring then 4contained as full blossomed summer, 6out as Fall letting go of the self scare, 4contained winter pause void silence. I discovered I am going to the 4 seasons this way. knowing that fearful thoughts about past and future cause breath to become shallow.
< PRESENT moment while aware of body sensations. with the mantra
in the loving presence of awareness
< RAIN, especially accept.
< Take CARE of body the Wise *Wo*Man way, that is when hungry eat when thirsty drink when tired rest
< fear experienced as draining. 20 min SIESTA naked in full darkness. telling myself that I will wake up rested and renewed
< walk barefoot on the edge of the river, feeling the sand under me, in the sun. Looking at water. listening to it her rhythm and sounds. In general MOVE the body
ongoing resistance to journaling … would be helpful if i let go and just did it.
Seeing fear for what it is. Sometimes lack of knowledge, confusion, facing the new and different. In most cases, using a calming technique to face the fear. Understand the fear, provide some self-compassion to know that all will be well, accept and let the fear dissipate like a wispy cloud. Clients progress through this at their own pace with guidance as needed to not engage with the fear.
One thing that can be really helpful are example situations as you mentioned. Depending on the fear, a gradual approach can help.
Taking slow breaths for at least 5 minutes can help activate the prefrontal area of the brain vs. Highly activated limbic system.
What helps me the most is being in the moment, recognizing that I’m feeling anxious, asking myself what do I need now.❤️
STOP technique – stop for a moment, take a breath, observe and then proceed.
Taking a moment of silence and three deep breaths before a call or a meeting.
Practicing EFT tapping with a calming affirmation whenever tension rises.
Thanks for reminding me on the “STOP”!
Greetings Bianca
I have found great comfort in listening to Tara’s talks around fear. That is often my first stop to adjusting my fearful and anxious thinking and awakening a sense of strength and peace. Then when a situation arises, I try to be mindful of what is going on inside and notice my initial reactions. I remind myself to pick a new response and thank the fear for being my protector. Of course this is much easier said than done and I am having to remind myself again, again, again. I know I have begun to change. I am 73 and have been in flight, flight and freeze for decades. It is a slow process.
What helps me deal with my fear is being part of a mindfulness sangha where we practice together sitting and walking meditation, reading the dharma and then share with one another what is on our hearts and listen deeply to each other, not offering advice. This creates a safe environment where we see that we are not alone.
What has helped me the most is meeting my fear with kindness for it. Instead of rejecting my fear, befriending with it. That doesn´t mean to engage in fear thoughts, but alowwing fear to feel save within me. I think that is what Tara described.
I’ve learned to ask ‘what else could be true’? I know now that when I’m sitting in fear, I connect with my inner child and soothe her with validation and compassion. Then I recite my mantra “Just for today I will choose faith and trust over fear and surrender over control”. I say this every day. It helps to shift my energy. If it doesn’t soften, I go deeper with self Reiki and Violet Flame clearing work but sometimes I just have to let it be there trusting it will move through me.
Doing RAIN with the fear helps. It usually puts me back in touch with the scared little girl inside, that needs reassurance. Sometimes identifying the false beliefs that fuel the fear helps me challenge and disarm them. Shining a light on the catastrophising and self-doubt helps me undo them.
If we are talking about psychological fear, what helps me is to take a deep breath or so and remind myself that fear is just a part of what I feel, a Self among others, and that it is doing its job in alerting me to something troublesome. That puts fear in perspective while honouring it, which in turn calms it. Then there is recurring psychological or existential fear that can be better experienced with a mix of mindfullness, psychology and philosophy…It’s work, but worth it!
Slow deep breathing helps.
I acknowledge that I’m fearing something, then instead of pushing it away, I let it wash over me, but not engulf me. I sit with it and analyze it practically, but without judgement. I think about possible outcomes of facing it, or not. Sometimes, I ask what’s the worst thing that could happen.
Thank you Cynthia, your sharing is very helpful for me! Greetings from Salzburg!
Falling into the learnt habit of reacting to fear and to change this is the challenge.
To confront, accept and manage it in a different way is the solution ……. And also the challenge.
Breath work!
Heart Brain Coherence!
Meditation before facing daily challenges.
Having strong family and friend bonds.
Listening to inspirational podcasts.
I agree Cindy Bell. Although it can be a long road and if family ties and strong friendship bonds have been severed, even longer. The first step has to be getting the freeze, flee, flight response under a semblance of control. Here is where breathing and meditation play their vital roles. Understanding the biology of our autonomic nervous system is key in my opinion. Coming out of the “head and into the body. Soma.
Thank you. This came just after I asked deeply for help with my anxiety. (All area of my life seems to be in disaster mode!) I am just managing and I’m trying to stay present. The mention of “my fearless heart” just made a difference to my stress levels and something’s changing! This is reminding me….🧡
Hope and empathy.
Fear of the future, even existential despair, is what I’m oppressed by. Writing is my therapy – journalling and poetry arising from my inner turmoil. I find it so helpful to get whirling, circular thoughts out of my head and onto the page. In this way, I can ease my loneliness by befriending myself. Remembering to breathe is, of course, vital.
Thank you for this offering.
The rising awareness of the deeply embedded repressed fears internalized at from a young age is quite a revelation. Extremely discombobulating at the age of 70 in the wake of my mother of 91 passing a few months ago.
Released from a dark cavern of hidden and forbidden acceptance of owning emotions – now beginning to learn to own my own life.
Fear release involves beginning tenderly to believe in my own true nature – whatever and whoever she is or be………..
You’ve touched my heart because I too am in my 70s and have had decades of forming habits around fight, flight, freeze. May we both find new pathways to old habits that do not serve us. May we both grow and awaken to our truest strength and well-being.
Be curious about the fear – where is it in the body – allow it
Allowing myself and clients to express the fear and receive support for the feelings.
Simply breathing through it.
No Video. Nothing ???????
A regular practice of mindfulness gives me clarity of through and this leads to understanding the root cause of the fear. This introspection itself makes the fear component less intimidating
Pausing, deep breaths, contemplation. Making a plan
Oh, how this course “landed” in perfect time/place/space with me! Thank you, Tara, for sharing your infinite wisdom and guidance to and through our OWN fears as well as those supports to extend to others with whom we may “serve.” 💜 As a professional educator of 23 years, and an Instructional Coach for the past 9, this message/content hits “home” on so many levels.
Spending time in nature, exercise, and guided meditations that help me connect with my truest self that is already whole
One of the things that is most profound for me is the definitive lack of community in our society and the resulting loneliness many of us feel. The Surgeon General has described it as an epidemic and it is. There are no easy fixes or mediations than can possibly address that issue and the resulting fear that many of us naturally feel profoundly.
beautiful thank you.
Respirar y hacer lo que temo con plena consciencia.
Interesting and useful but suggest you ditch the music. Particularly as this is primarily directed to professionals in the field.
Necessity and a worse anxiety about failure sometimes helps me face fear. Sometimes concern for what will happen to someone else if I don’t face the fear causes me to go forward with an action I am uncomfortable performing. I do not always succeed with this.
My main focus to overcome fear is faith and trust in a higher power to protect and bless me. To breathe deeply and feel the presence safety and to be at ease. 💜😎
Thank you for a very fine talk. I have heard that in addition to fight, flight and freeze that there is another response called fawn (I think) whereby one acquieses to a situation or person. Might you be able to elaborate on this too? Thank you kindly.
I am very interested in what you have to say about fear. I am navigating life alone at 70, never thought I would be in this position, and it can be a heavy load. I happen to be ‘ultra independent’ also, so need to learn to be ok asking for help when needed.
hi!!
I am 66 (wow!)
4 grown up children, only one living close. The others abroad ( never in my wildest dreams)
My husband and I do not love together on a daily basis due to work . It is ok for me but not so ok for him
( men!)
i am still working although much more relaxed way.
I should be more diciplined with mindful practice!!
I discovered Tara only a year ago and i find her one of the most genuine spiritual teachers of this time.
Consistent, profund and fun☺️her stories..
You are not alone!!!
Receive My warm regards and wish You are fine when You read this.
Norma Iris . ( Ana)
After the death of my spouse I realized I was alone and the sheer thought of existing alone without my partner was definitely fear. Of the unknown.
How was I going to exist on the path of aging and handling all the things that he did for me and us without help?
I have days where I think I’m going to be okay. I tell myself that all the time.
Something comes up and I crumble. It isn’t usually a big thing but it stirs a memory,could be a smell a noise or a comment and down the rabbit hole I go.
I am capable. I see the future and it’s not bleak. I can do it! Hope is kind of another word for fear is it not? I’m always ready for more tools in my survival kit .Thank you
I am so grateful Tara to have listened many times how you speak from the heart.You remind me to come back to myself back to finding ways to just be.Its so easy to loose “the moment” .I have got overwhelmed and suffering chronic fatigue and pain alongside.As you say that’s ok breathing in and meditations help so much.Thich Hanh is my go to place to listen to him.Yet for a few weeks have got lost 😞 I am so relieved 😌 and thankyou so much to send your support your love and a beautiful heart ❤️ I send love back to you .. Samantha Brown ..
Always glad to hear Tara and it is fear that keeps me from sleeping. Out of work, been single for over eight years etc…these things pile up as I try to sleep.
I’m in Sun City!
The way I face fear is, I surrender to it. I see in my brain “Surrender Dorothy” from Wizard of Oz. Somehow, when I stop fighting it, and go out in nature and let my brain take a break by focusing in on the birds singing, or see the light filter through the trees, or feel the breeze on my skin, the fear magically goes away. It’s when I put all my focus on Fear that makes it so intense and challenging to get relief from it. Sometimes, I put a dunce cap on it in my mind and tell it to take a time out and sit in the corner of my brain. I know it sounds silly, but it works! Also… meditating every morning, listening to you say that poem about Peace is this moment without thinking it should be any other way. Fear seems to dissipate when I focus on Peace. And… I think to myslelf, right now I’m ok.
Sounds good. I like going out into nature when I can. I will try the dunce cap and your “Surrender Dorothy” ideas. Thank you.
Wow Debi! Thank you so much for your share. Love it and can find myself in it – know now, that your recipe helped me some times before … and you remembered me!
Warm Greetings from Salzburg -Bianca
Breathing mindfully
gratitude
Tara, your teachings on fear are so timely and essential! I really need to take in your wisdom now. Thank you!
To all teachers:
Please don’t have background music in videos, *especially* during meditation.
It distracts from spacious, quiet mind.
And
For people who have difficulty hearing, background music fogs the words. Tara is one of the few meditation guides who does not drop her voice during meditation. Since I am losing the ability to understand speech, the music makesde it harder for me to focus on and to understand the words.
Thank you,
Patricia
Working with people in addiction, fear was a very appropriate response to an abusive childhood. As adults, it no longer serves us and we need to find healing responses. Acknowledgement and acceptance are two important thought processes that can help begin to heal the overwhelming and sometimes paralyzing fear
When I put the tenants of mindfulness, Buddhism into practice. For example, being open, aware, present, equanimous and remembering impermanence.
Fear is a deep topic. A single method of dealing with fear doesn’t work in all situations, but one approach to dealing with fear can be from a place of spirituality. Believing that no matter what you may go through, God (or higher power or whatever may speak to a person) is always with you, so you are not alone can help to ease some fears.
Some other approaches can be to first feel and ground into the present moment. Is there an immediate threat in this very instant to health and safety? If so, (as in if being physically attacked) do whatever necessary to get to a place of safety. If there is no immediate risk, but there is a risk of an issue in the future, take time to think through if that risk is definite, or if it’s just one possibility of many possibilities for the future. Doing this step can put the risk into perspective. Sometimes we forget to think of the potential “good” futures when we’re thinking through futures that scare us.
Then, once the potential future fear/risk is clear and possible alternate futures that could happen are also clear, work with the client on plans to minimize risk of situation their fearful of from materializing while building on ability for positive futures to be realized. In an overly simplified example, this may look like helping a client think through health risks and health possibilities for the future and make plans for housing that could accommodate those risks or savings habits that could provide for their future years if they need medical care. This approach can be adapted for most situations of fear. What is the worst possible outcome and what can be reasonably be done to avoid that outcome? What is the best possible outcome and what steps can be taken to move toward that outcome, even if only gradually.
I always recommend doing the classes from “Art of Living”: Art of Living 1 (breathwork) and Sahaj Samadhi (meditation). It is scientifically proven to reduce anxiety, depression and stress level. In addition to it, also parts work is immensely helpful.
I find it helpful to write task lists so I’m not so overwhelmed and can spread tasks and events more evenly so I’m not thinking I have to do it now.
I have a fear of driving or being in high places. I was told repetition of doing these scary things will actually make it easier. I did try that but still have great stress while doing them. Since I don’t find myself in these situations on a regular basis, I don’t find myself getting more comfortable with this activity. Any help would be appreciated.
First of all I have to realize I am afraid. Feel my fear, allow it some space, BREATHE and just be with it and it lessens. Other times I do what I am afraid to do and the fear leaves.
Laughter and reframing seem to help a lot
Being curious about:
-where the fear has emerged from e.g past experience, imagination, thoughts or present experience
RAIN really helps too, thank you Tara
Being in nature 💚
Over time, I’ve learned that I can trust myself to show up for my more vulnerable parts. I’ve learned that no matter what happens, I’ll take care of “my-self.”
Talking with my loved ones, who can often help me put my fears into perspective. Focusing on my breathing and letting go of the tension in the body. Going for a walk and seeing the trees and sun. Listening to the lovely resources provided by Tara and the team, for which I am so grateful.
Empowerment
Excuse my lack of punctuation, dashes etc, needs fixing on computer. First, Dear Tara, so grateful for your generosity, decades of listening to Jack and you, single and together. A lifeline.
what helps me face fear
< series of so called square BREATHS 4in finding blossoming spring then 4contained as full blossomed summer, 6out as Fall letting go of the self scare, 4contained winter pause void silence. I discovered I am going to the 4 seasons this way. knowing that fearful thoughts about past and future cause breath to become shallow.
< PRESENT moment while aware of body sensations. with the mantra
in the loving presence of awareness
< RAIN, especially accept.
< Take CARE of body the Wise *Wo*Man way, that is when hungry eat when thirsty drink when tired rest
< fear experienced as draining. 20 min SIESTA naked in full darkness. telling myself that I will wake up rested and renewed
< walk barefoot on the edge of the river, feeling the sand under me, in the sun. Looking at water. listening to it her rhythm and sounds. In general MOVE the body
ongoing resistance to journaling … would be helpful if i let go and just did it.
Seeing fear for what it is. Sometimes lack of knowledge, confusion, facing the new and different. In most cases, using a calming technique to face the fear. Understand the fear, provide some self-compassion to know that all will be well, accept and let the fear dissipate like a wispy cloud. Clients progress through this at their own pace with guidance as needed to not engage with the fear.
One thing that can be really helpful are example situations as you mentioned. Depending on the fear, a gradual approach can help.
Taking slow breaths for at least 5 minutes can help activate the prefrontal area of the brain vs. Highly activated limbic system.