Choosing not to be consumed by fear

Is it feeling like the world’s gone crazy – a new virus, recession, climate change, Brexit, you name it – it’s all happening at once? The barriers are coming down and people are shutting off. Everywhere there’s a sense of doom and fear. How do we cope inside with all this?

Let’s look at some strategies for managing the situation for us ourselves inside. I don’t mean the practicals of living at present, and many of us are probably feeling stretched on that count alone. I’m thinking of how we are responding inside. How could the self aware, mindful person cope in a way that serves her or him, that gives empowered choices?

Being consumed by fear

The predominant emotion for many is likely to be fear, fear of what might happen, of how we’ll cope, of what harm we might come to, or might become of our loved ones.

Fear can be disabling. It can take over, cutting off the rational part of the brain, what Daniel Goleman in his book Emotional Intelligence called “the amygdala hijack“. It’s the stress reaction, triggering the release of hormones which, while important in managing a real threat, can become habitual and harm our immune system, and thus our ability to fight off infection. This is how people suffering prolonged stress get sick. Thus it’s really important at a physical level to manage our stress levels.

Fear, worry and anxiety can take us over. We can get consumed by it, on and on, minute by minute. It can also be subtle, a background experience, lurking in the shadows, springing out every now and again, and, for some, paroxysms of trembling, gut-churning, shaking, pure, unadulturated fear. Or it can just hang on in there. “No, I’m perfectly rational and in control,” the rational part of us says, nose in the air, while actually deep inside, fear is active, perhaps exerting influences like being doubtful, a reluctance to act, a questioning, a hesitation, cynicism even. We can even live in a constant state of this low-level anxiety, outside of awareness but present. We might not know it consciously, but it’s there, eating away at our self-belief, our confidence, our faith, our certainty.

If I write these words, how do you react. “Everything will be OK”?

Did you believe it or not?

It’s a useful test.

The bottom-line negative emotion is fear

Fear is a fundamental emotion, what I call a bottom-line one, which is ironic in current circumstances. It’s what keeps us from inner contentment, from what some might call union with the One. At one level it’s there to look after us, to keep us safe, but in the ego’s grip it often becomes self-defeating. It can also lead us to make poor decisions, and take us where we don’t really want to go. Fear can take over our lives.

So, it’s really important to challenge fear. From a self awareness perspective, it’s where we need to get it, get that we’re doing this, running this number. No matter that you’ve been doing it all your life. This minute is the next moment of your life and time to make a shift.

So, I suggest challenging fear each time it arises. As with most of these practices, you might quickly forget this, but when you next spot it’s happening, challenge it again. Say “stop!”

What’s happening is that one is firstly becoming aware that it’s going on, that your (or my) mind is doing this, and secondly, it is to breathe and to step back and notice it, become mindful of it. This is where the practice of mindfulness is so useful. We literally teach ourselves to step back and be aware. Here you become the observer, the Witness. Thus you are no longer caught up in the mind’s stuff, which is where fear dwells. Thus we can get that fear is really F.E.A.R., False Evidence Appearing Real. It’s not who we are.

Engage the will

Here you can engage the rational part of the mind, in this case the will. Here you can exercise choice, and chose a different strategy. There are many.

You could instead, for example, set an intention. Whatever you are fearful of could be turned around into an intention for a positive outcome. Let’s say you are worried that you will lose money. You could could instead create an intention for the positive creation of what you need for your health, happiness, wealth, wellbeing and wisdom.

There is a further step. Once you are as the Witness, allow your self to be really present as the witness, in the moment, aware, still, at peace. This is where we get truly that fear is not us.

Fear dissolves. It just goes. It’s ephemeral, something that passes, along with all those negative thoughts. We are so much more than all that stuff.

So, know the space beyond fear.

Now is really an important time to meditate, and practice being mindful.

For further practice

I’ve put some links up for those of you who want to practice using meditation. There a practice meditation session, a meditation using the breath, one using a mantra and finally one using body awareness.

 

There’s so much fear around at the moment and people are pessimistic

People say that there’s so much fear around at the moment and people are sad and pessimistic about the future. Events, issues and personal circumstances combine to give a negative outlook on life. In fact we can get completely absorbed in it. Is this how things are? Need they be?

Early spring sunrise - fear around
Early spring sunrise

I’ve been struck how people are saying that everything seems really miserable at the moment. Maybe it’s the weather, repeated bouts of very cold spells when we’re weary with winter, even as spring is in the offing. For many, national and world events are troubling and there seems so much conflict and anger around. People seem so divided from one another and antagonistic. Then, others have illness or difficulty in their personal lives too, and there’s a lot of unwelcome change. It’s as if the world’s conspiring to dump a whole load of negativity on us all at once.

What also happens is that we get absorbed in it. Almost without noticing, it becomes the norm. We live in it. That’s how life is. Then our work on ourselves, our focus on what uplifts us, fades into the background. Faith recedes. It can almost feel like a personality change. “God, I’ve become so grumpy!” one said the other day. I wondered what God thought about that.

Notice what you focus on

When life gets like this, and it does, it’s important to notice that it’s got like this, such as being absorbed in lots of fear around you. Not to beat ourselves up, just notice. It’s the most powerful thing to do.

Where we place our mind, what we focus on, is what is, in awareness terms. That’s what we get. So we see around us, and experience more of, what we focus on. Such is the power of the mind, for better or for worse.

It’s not who we really are, much though it seems otherwise. It all an illusion, maya. And, what ever it is, “this too shall pass”. Things move on, and we can move on.

One big point in personal and spiritual development is to build an awareness of our inner truth of who we really as spiritual beings. Then we have more to hold on to during times of negativity, which do happen, since we are human after all!

So, once we’re aware that we’re absorbed in negativity, like focusing on all this fear around the place, just pause and be still. Be mindful. Breathe in, breathe out and let go. Just let that moment be there, when you can notice that there is so much more, that we are so much more, than whatever we are habitually being caught up in.

Even in the midst of stuff going on, whatever that is, trust that within you there is so much more, that you are so much more, than whatever our ego self is doing right now.

Maybe make a commitment to spend just a few moments each day when you do this. Meditate if you can, but you can just have a little pause. It’s a reminder, a re-minder.

And spring is coming. New awakenings!

Being in survival mode is ego

For our ego watch today we’ll take the whole survival mentality, since this is where people can so easily go when faced with economic challenge and hardship. It’s become really salient with climate change.

After all, it’s so easy, although that’s not how we’d like to see it! You read all sorts of scary headlines about the economy, share or stock prices, house prices, flooding, forest fires, or whatever, and the heart starts beating fast, you go cold, a terror gets a hold, and in a panic you start thinking of all sorts of cataclysmic scenarios. Or you feel like getting out. Or you freeze, and can’t think at all. All well-known stress responses.

The ego is all about survival, keeping us safe. This is our false identification, who we think we are. So, with these sorts of scenarios, it can kick in very fast, a knee-jerk response, seemingly spontaneous, with a feeling response to go with it, all good indicators of the ego at work. Years ago Maslow developed a whole model of this, a “hierarchy of needs” that put physical survival at the bottom and self-actualisation at the top. It won’t surprise you to notice that, while we’re feeling good we’re probably nearer the top, but when the ego kicks in with our scenario we flip back down to the bottom! This is very frustrating to those on a personal development path, since it seems all our efforts have been spoiled.

Well, it hasn’t. This is all part of the personal and spiritual journey and why we need to develop and maintain a personal development or a spiritual practice. The power of Awareness is to spot when the ego is at work and to interrupt it and then to use technique to manage the mind and bring yourself back to your centred state. And keep doing it, whatever occurs. Don’t make yourself wrong or think you’ve failed if your ego management strategy seems not to have worked. That’s how things seem at the moment. They can change, and so we focus, stay on purpose and work to shift our state.

This is all the more important when fear has kicked in and we’re in survival mode. This is not who we are. Time to work on it.