Fear is a natural response that helps keep us safe. But sometimes fears grow bigger than the situation calls for, such as a strong fear of spiders, heights or speaking in public. Researchers have been curious about whether mindfulness might help people relate to fear differently.
What one study suggests
In one study, people who completed a mindfulness course seemed better able to learn that something they had been taught to fear was now safe. Brain scans showed changes in areas involved in emotion and memory. The researchers suggested mindfulness might support the way we update our fears.
It’s an interesting finding, but it’s one study. Mindfulness isn’t a treatment for phobias or anxiety, but it can be a helpful way to meet fear with a little more calm.
How mindfulness can help with fear
Mindfulness invites you to notice fear without immediately acting on it. You might notice:
- the thoughts that come with fear;
- the sensations in your body, like a racing heart or tight chest;
- the urge to escape.
Simply noticing these, with curiosity, can create a little space between the fear and your response.
A gentle practice
When fear arises:
- Pause and notice what you’re feeling.
- Name it: This is fear.
- Notice where you feel it in your body.
- Take a few slow, comfortable breaths.
- Look around and name a few things you can see and hear.
Facing fears gently
Many people find it helps to approach a fear gradually, in small, manageable steps, rather than all at once. Go at your own pace.
If fear stays heavy for a long while, please reach out for support; you don’t have to carry it alone.
How little is enough
Next time you feel afraid, pause and name the feeling. Take three slow breaths before deciding what to do.
For more, read 12 mindfulness exercises to start using daily.
There’s more along these lines on the Guides page.