Coping with Fear
A common reaction to experiencing, witnessing, or hearing about the details of a violent or threatening event, is a heightened sense of personal vulnerability or fear. Employing one or more of the following strategies may lessen this fear reaction:
- Validate the fear
Remind yourself that it is normal to experience fear and the range of other emotions you may be experiencing. - Share your fear with others
Understanding, supportive others who can listen to you often provide relief. You may find that they have experienced a similar fear reaction sometime in their life. Even if you do not talk about your fear, the company of supportive others who are experiencing similar reactions, thoughts, and feelings can be a comfort. - If you do not want to be alone, find ways to be with others
Spending time with familiar others can make you feel safer and more comfortable. Entertain the notion of inviting a friend over to spend the night with you, travel across campus with friends, and let people know you would like their company. - Create a safe environment
Analyze your living, working, and school environment and identify ways to increase your sense of personal safety and security. - Obtain accurate information about your reactions
Seek out the assistance of informed others who can help you sort your feelings and thoughts. Avoid persons who deny or minimize your experience. - Limit your exposure to media sources
If media exposure makes you anxious, limit yourself to a daily media update and a news outlet that is less stimulating (e.g., print versus television). - Evaluate information received
Often during fearful times, rumors and misinformation flourish. Check the credibility of information that you receive before reacting. - Realize that you can not control everything
Often our fears are exacerbated by situations that remind us that we can not control all persons, places, and things. It is often helpful to identify those things that are in our control, and to try to let go of those things that are not. - Maintain a hopeful outlook
An optimistic outlook enables you to persevere during times of adversity. - Remember that your reactions are normal reactions to an abnormal situation
Over time, you will start to regain your sense of safety and security. If you feel that you could benefit from assistance in this process, seek out a mental health professional. It is often helpful to consult with such a professional if you feel that your daily functioning is negatively affected.