Let’s Talk about FEAR
We all know that fear has a purpose: biologically, it’s function is to signal danger and trigger a response that allows us to get out of that danger. This response includes increased heart rate and breathing rate, hyperawareness, muscle tension, sweating, and a slowing or shutting down of the digestive system.
When a perceived threat is ongoing or ambiguous, our fear can turn into anxiety. And with anxiety, the sympathetic (fight or flight) nervous system dominates, meaning that all of the responses listed above continue until the perceived threat goes away. Under normal circumstances, there is balance: you experience stress for a period of time and then you recover. However, when anxious states are sustained, say when you’re seven months into a global pandemic and there’s no end in sight, your body and mind become exhausted. The consequences of an overactive sympathetic nervous system include sleep issues, relationship difficulties, and overall diminished quality of life. Since the body is in a constant defensive state, normal healing and repair processes don’t take place. If this continues, you’re on the road to chronic illness. So, how can you turn this process around and activate the parasympathetic (rest and digest) nervous system? By breathing—deeply and intentionally! You can control your breathing and influence your entire physiology! I’ve included a simple breathing exercise below so you can give it a try. There are other ways to help yourself out, too, such as turning off the news, connecting with nature, logging off of social media, practicing yoga or tai chi, exercising, hugging a loved one (pets count!), praying, and practicing gratitude.
In this era of COVID, we need to distinguish between functional and dysfunctional fear. We need to take control of that which we can control, and release that which we cannot. Since we can control our physiological state by changing our breathing, I suggest trying this exercise:
Find a quiet spot and minimize distractions by silencing your phone/devices or leaving them in another room. Make yourself comfortable. You can sit up or lie down. Close your eyes or choose a spot on which to softly focus your gaze.
Notice your breath. Notice the rise and fall of your belly, the expansion and contraction of your lungs. If you’d like, you can bring one hand to your heart and the other to your belly. Stay here for five minutes or more, just observing the inhale and exhale. If your attention begins to drift to your thoughts, gently return to observing the breath.
When you're done, take a moment to notice how you feel, and then return to your day.