Fear is a useful emotion that warns us against danger. However, this only happens if the fear is based on a real threat. To understand the situation, whether it is actually scary, or is it our fantasy, a consequence of past trauma and experience, rational thinking will help.
Instructions
Step 1
The first thing to do in a frightening situation is to recognize that it is the fear you are experiencing. Sometimes fear lurks inside and disguises itself as defensive aggression or disgust. Signals from the body will help to understand that you are experiencing fear: the body becomes cold and freezes, breathing becomes shallow, the heart is pounding, palms are sweating, migraines may occur.
Step 2
If you are convinced by bodily signals that you are really frightened, you need to return to yourself a sense of security at the same second, without leaving the situation. Comfort needs to be improved. Wrap yourself in clothes or hug yourself to keep you warm. Find a stable position for your body: rest your back on something, sit down, if possible, feel the ground under your feet. Once you feel secure, try to relax.
Step 3
Relaxation is necessary in order to start analyzing whether your fear is justified in a particular situation. Soberly assess what real threats to your life, health, integrity are here and now. List them. If possible, write it down. Concentrate solely on the present moment, do not think about the future. Analyze the exact situation in which you found yourself and experienced fear.
Step 4
If the analysis showed that nothing really threatens you, then once again take care to feel more steadily, warmth and comfort. The feeling of security will gradually return by itself, the fear will release.
Step 5
If the analysis shows that there is a danger, it is necessary to think over and apply strategies to protect against threats on the spot. You can get out of the situation, prepare for an attack, assess the possibility of outside help, and so on.
