How to bust through FEAR each day
We live in an increasingly fearful world.
From the minute we wake up each day, we are bombarded with news and fake news about Covid-19, variants, vaccines, government lockdowns and restrictions, negative economic news, fewer job prospects and increasing uncertainty in our world. No wonder why we have a pandemic of fear sweeping every country where people are feeling a heightened sense of anxiety, stress, panic and confusion.
Numerous studies have shown that living in a continual state of fear has a negative impact on our health and well-being. Heightened cortisol levels that arise when a “fight-or-flight-or-flee” response kicks in because of some external source actually lowers our immunity and makes us more susceptible to chronic inflammation, colds, coughs, flus and, of course, Covid-19.
What is FEAR?
FEAR has two meanings: False Evidence Appearing Real or Face Everything and Rise. Let’s explore them.
FEAR: False Evidence Appearing Real
How do we discern what is real vs. what’s fake news? We are constantly being bombarded through mainstream media and social media channels with all kinds of news 24/7. At the same time, we know that all media sources are ripe with censorship which has been on the rise over the past few years.
Regardless of the source, information is being put out in the public domain to elicit a specific reaction from consumers. If you read something and it causes you to panic or feel fearful, ask yourself the following questions:
Is the information factually correct? Try to cross-check it with other sources to see how reputable the information is, including the organization affiliated with it.
Why would this media source issue information like this? Mainstream and social media outlets always have a paid money trail behind them. See what the motive might be to induce fear in the public, and who stands to gain from it.
Have other people also heard the same thing? Talk about what you’ve read with your friends and family to see if they can vouch for what you’re reading – it’s so important to consider counter arguments so we don’t spiral alone into anxiety over something that “might” happen or something that never happened at all.
Will this news change my life in the present moment? Chances are it won’t. Maybe it has ramifications in the future, and if so, you can reflect on that at a later time. Why stress yourself out in the meantime? Remember to pause and reframe what you’ve just read because you’re likely safe in the present moment.
FEAR: Face Everything and Rise
So, if you go through the above line of questioning and you determine that a particular news story is indeed real news, you have a choice: to let it consume you with worry and perhaps cause extreme anxiety, or to face it head on and deal with it the best way you can.
Let’s expand on this definition of fear with an example.
Suppose you hear on the news that food shortages are coming this winter. Upon hearing it, you check the news source: it seems credible and you’ve heard it in quite a few places now. You check around with friends and they tell you they’ve heard the same thing. One friend says they went to the supermarket yesterday and there was no toilet paper left on the shelves (again). In that present moment, you tell yourself: well, I have toilet paper right now, I’m ok. You make a trip to the supermarket and you see first-hand that not only is toilet paper in short supply, but that many of the store shelves are thinning out. This is real news at this point.
How do you face everything and rise to the occasion? Remember to stay focused on the present moment and do the very best you can with the information you have. In this situation, you would prepare the best you can with the limited availability of food supplies. You ask friends, family and neighbours for help if you need it. You get resourceful and creative with the food you have remaining at home. You take action! You act from place of self-compassion and understanding of what’s important to you and how you act. That’s the bottom line. When you act on the information you’ve received with an open heart and mind, you are rising to the occasion and you’re facing everything head-on.
Decisive, heart-guided action is empowering. It builds character and resilience.
When you take decisive action, you’re stepping out of a victim-mindset to take charge of your situation the best way you can.
In order to face everything and rise into action, having a calm and centred presence of mind is essential especially during these challenging and unprecedented times. We do not know what curve balls are going to be coming our way each day when we rise out of bed. Do not let the news of the day send you into a tailspin of worry, confusion, anxiety, stress or fear. Love yourself enough not to go there. Daily breath work and short bouts of meditation can keep your mind, body and spirit grounded in the present moment and in touch with reality. Disconnecting from technology periodically and strengthening human relationships can also help you maintain perspective and keep fear in check.
Need some more help with busting through FEAR? Book a session with me here. I’d love to help you and look forward to working with you! For more information, visit karensibal.com.