Fear of Fear Itself

Are you afraid of feeling your heart race in your chest, worried you might lose control, or concerned you won’t be able to handle it? You could be fearful of fear itself.

Anxiety triggers various physical symptoms that can be highly uncomfortable. These symptoms are meant to motivate us, helping us move toward pleasure and away from pain, which supports our survival.

However, these physical symptoms can become problematic when there’s nothing to fight or flee from. As a result, some people may develop an intolerance to feeling distressed.

Fortunately, there are evidence-based self-soothing techniques that can help individuals maintain a manageable level of distress. One such technique is deep, controlled breathing.

The next time you notice your heart racing, try testing the idea that you can become more tolerant of your experience. Place one hand on your stomach, breathe in for 3 or 4 counts, hold briefly, and then slowly release. You might find that it helps you manage your anxiety better.