Dealing with in-the-moment fear

Boss your fear as soon as you can, or you’ll give it space to take hold of you. Try these three techniques.

1 Rationalise it

We only have a finite amount of attention, so use it deliberately. Use logic to calm your catastrophising. Talk to yourself and write a version that has meaning for you. Some examples might be:

‘The experts making the decisions are trained and capable and know what they are doing.’ ‘I’m following all the guidelines that were created by the experts.’ ‘I can find multiple sources of valid information to clarify what to do.’ ’There is no value in wasting energy on what might happen, I’ll control what I can.’

2 Distract yourself from it

Again, find what works for you. You could listen to music, radio or podcasts, or watch TV. You could make contact with others, engage your imagination in something else (like a game) or engage your cognition in something else (like sudoku).

3 Process it

Create a routine that gets fear under control. Physically counter it with controlled, measured breathing. Use muscle relaxation exercises to calm yourself, physically and emotionally. Or visualise a positive outcome, or use an affirmation and meditate (try apps such as Beeja, Calm and Headspace). Say to yourself: ‘I drop my shoulders, I lift my head up, I open my back and chest with a deep inhale, I put my feet on the ground, I unclench my jaw, I relax my muscles.’ Or, in your head, you can talk to the fear: ‘I recognise you. I can feel you flipping my stomach over. Settle down. Breathe. We’re all right.’ By doing this, you’ll speak over the top of the intrusive babble coming from the ancient, fear-driven part of your mind.