Effects of Fear on our Health & Ways to Manage Fear

Why are we talking about fear this week? I have been seeing so much fear in our world, the people around me, and within myself coming to light right now. This is happening because of the energetics we are experiencing from an astrology stand point of things (which we are not going to go in depth on here), and ultimately this energy is bringing all the stuff we have ignored or set aside to deal with at a later date to the surface so we can let go of any and all fears and things that are not serving us in our lives. This is so we can be more in tune, and aligned with ourselves our relationships, and what we do and don’t desire in life, so we can live a life of peace, happiness and love.

I want quickly touch on that fear in some forms is healthy because it can keep us safe. For example, when you cross the street you check both ways because you have a “fear” about getting hit by a car if you don’t. So this emotion can and does serve a purpose in our lives and it’s not “bad” to experience fear. It becomes a problem to our health when fear begins holding you back in life, or controlling your life because you are scared of so many things.

In our most recent lives as an example, COVID was really hard on many people and their health for numerous reasons. We had the fear of the unknown when it was all first happening, the fear with the media reports, fear of death, fear of leaving our homes and fear of having connection with others because everything was shut down. Again, this is just an example of something that all can relate too because we all experienced and had emotions on this as it was happening and continues to still be present in our lives to this very day.

Here is what happens physiologically when you enter into fear. Your nervous system gets all revved up and it tells your body that we need to get to work to handle this fear. Then stress hormones, cortisol and adrenaline, start pumping and become heightened, which causes your heart rate to increase and your blood pressure to rise. Your blood starts pumping away from your heart and into your limbs so the body can either fight (throw punches, kick, etc), flee (physically help your legs help you get out as fast as possible), or you can actually freeze. The freeze response can happen due to our body going into this state of fog and confusion about what is happening, and shuts down because it cannot process what is happening. Your breathing is also increased during this whole process. This all happens in the body to try to neutralize fear. Can you imagine how hard this is on your body if it is in a chronic state of fear?

Possible effects on our health if we are living in a place of chronic fear

1. Increased Heart Rate & Blood Pressure – as I mentioned above when your body is put in fight, flee or freeze this can lead to increased heart rate and blood pressure, meaning prolonged periods of this can strain our cardiovascular system. This being directly linked to increased risks for heart attacks and stroke.
2. Weakened Immune System – our immune system can become suppressed, which leaves us more susceptible to infections or illness, and if you are trying to heal from something it can slow down this process in your body.
3. Digestive Issues – we can see issues with stomachaches, diarrhea or constipation, and in the long term can contribute to manifesting into things like irritable bowel syndrome (IBS).
4. Muscle Tension and Pain – fear can cause muscle tension, tension headaches, migraines, and other chronic pain conditions.
5. Mental Health Issues – persistent fear can contribute to the development or worsening of mental health disorders such as anxiety disorders, depression, and post-traumatic stress disorder (PTSD).
6. Sleep Disturbances – fear and anxiety can interfere with sleep, leading to insomnia or restless sleep, and as we know lack of quality sleep can further exacerbate other health problems, because we are not getting proper sleep to let our body heal and regenerate at night.
7. Changes in Appetite – some people may experience changes in appetite when they are fearful, leading to overeating or undereating. This can result in weight gain or loss, both of which have their own associated health risks because it likely is happening in a very unhealthy manner.
8. Impaired Cognitive Function – fear and chronic stress can impair cognitive functions such as memory, attention, decision-making skills, and our emotions.
9. Accelerated Aging – research also suggests that chronic stress, including stress induced by fear, can accelerate the aging process at a cellular level, potentially leading to premature aging and age-related diseases.
10. Impact on Reproductive Health – for both men and women, chronic fear and stress can affect reproductive health. In women, it might lead to irregular menstrual cycles, while in men, it can contribute to erectile dysfunction and reduced sperm production.
11. Increased Risk of Chronic Diseases – chronic fear is associated with an increased risk of developing chronic conditions such as diabetes, obesity, and certain types of cancer.

Ways that we can combat and bring ourselves out of a place of fear

1. Acknowledge Your Fear – admitting and having the awareness you’re afraid is the first step. Also remembering that it’s a natural emotion everyone experiences. This is typically something I will address with people as well when we work one on one together, as they usually will present themselves in an energy session.
2. Educate Yourself – often, fear arises from the unknown. Research and understanding can demystify things, making them less scary.
3. Practice Mindfulness and Meditation – mindfulness techniques can help you stay grounded in the present moment, reducing anxiety about the future. I offer a few meditations here.
4. Deep Breathing and Relaxation – deep, slow breaths can calm your nervous system. A method I love is the 4-4-4-4 breathwork exercise. This consists of 4 count breath in through your nose, hold for 4 seconds, breath out through your mouth for 4 seconds, hold for 4 seconds and repeat the process until you feel calm. Practice learning how to not always be on the go, so you can relax to reduce your overall stress levels as well.
5. Physical Activity – exercise releases endorphins, which are natural stress relievers. Regular physical activity can help manage anxiety and fear.
6. Express Your Feelings – talk to someone you trust about your fears, or consider reaching out to a professional. Sharing can provide relief and often gives you a new perspective. I personally offer spiritual wellness visits where I can support you with talking things out.
7. Challenge Negative Thoughts – fear often feeds on negative thoughts. Challenge these thoughts by questioning their validity and replacing them with positive affirmations.
8. Set Realistic Goals – break down overwhelming tasks into smaller, and more manageable goals. Having a step-by-step approach can make daunting tasks less scary.
9. Visualize Success – imagine yourself overcoming your fear and succeeding. Visualization can build confidence and reduce anxiety.
10. Limit Exposure to Triggers – if possible, limit your exposure to situations or stimuli that trigger your fear, especially during the initial stages of managing it.
11. Practice Self-Compassion – be kind to yourself. Acknowledge that it’s okay to feel fear and that you’re doing your best. Treat yourself with the same kindness you would offer a friend in a similar situation.
12. Creative Outlets – engage in creative activities like art, writing, or music. Creative expression can be therapeutic and help you process your fears.
13. Learn or Participate in Relaxation Techniques – Techniques such as progressive muscle relaxation, yoga, or tai chi can help your body relax, reducing the physical symptoms of fear.
    

Remember, managing fear is a gradual process. It takes time and patience. Create a healthy lifestyle, including regular exercise, a balanced diet, and sufficient sleep. Also experiment with some of the strategies in this article to find what works best for you, and don’t hesitate to seek professional help if needed. Most importantly, remember that fear only controls us if we allow it. Take back your life, by saying see ya later fear, and living moment by moment.