Fear is a natural reaction to a threat, ingrained in nature. But the threat can be real or imagined, and both cause stress and disrupt mental balance. Perukua, an Australian singer and facilitator of self-development training for women, explains how to distinguish real dangers from imagined ones and learn to cope with them.
How the Body Reacts to Fear
When fear occurs, adrenaline and cortisol are released into the bloodstream by the adrenal glands. The brain hardly distinguishes between real threats and imagined ones: the reaction to a car speeding directly at you and to a scene from a horror movie can be equally intense.
In reality, most people live in a relatively safe environment, with low crime rates and a stable economy.
Fear as a Tool of Influence
Often, the brain perceives threats that are not real. Fear is used as a control tool in marketing, politics, and the media. People are scared that they "won't keep up," "won't be on trend," or "will miss out on something." As a result, the body is almost constantly in a state of stress — this has become the norm of modern life.
How to Act in the Face of Fear
Even if it seems that the situation is hopeless, you are not a victim — you are an active participant and have the right to act.
In the Face of Real Threat
Ignoring danger will not help. In abusive relationships, one should strive to get out of them. When faced with a threat of physical harm, focus on safety: if necessary, move, change your last name, close social media accounts.
In the Face of Imagined Threat
When fear paralyzes, a person seems to "fly out" of their body into thoughts. It is important to "unfreeze": return to the body, to sensations, stop obsessing, and use proven practices.
Practical Exercises
- Place your left hand on your lower abdomen, your right hand on your chest, take a deep breath, pushing your hands forward. Repeat 3–5 times, exhaling with the sound "huuu."
- Rub your palms together, feel the heat, place your left hand on your left kidney, your right hand on your right kidney, with fingers pointing down.
- Take a deep breath, push your hands back so that the diaphragm massages the adrenal glands. Repeat 3–5 times with the exhale "huuu."
- Rotate your arms, making a full wheel forward and backward, adding a wave-like movement of the spine.
- On the exhale, reach the tip of your tongue to your chin.
- Rub your palms until they are hot, place your right hand on the center of your chest, your left hand on top, and feel the warmth in the thymus.
- Ask yourself the question: "What is happening?" You can write down your thoughts on paper using the method of automatic writing.
Even in difficult situations, there are always tools to solve the problem — this is a basic principle of life.
