Fear Response

Fear Response (What)

The fear response is the body’s automatic reaction to a perceived threat, activating the sympathetic nervous system and triggering fight, flight, or freeze responses.

Feeling associated with the fear response are anger, fear, anxiety, panic, dread, terror, helplessness, and hypervigilance.

Examples

  1. Rock climbing can provoke a fear response.
  2. Having a gun pointed at you can provide a fear response.
  3. Suddenly seeing a rattlesnake in front of your can provoke a fear response.
  4. Taking a test in college or high school can provoke a fear response.
  5. Public speaking can provoke a fear response.
  6. Imagining future events such losing your job or a dramatic drop in the value or your investments can provoke the fear respnse.

Rationale

Skilled management of the fear response is worthwhile for several reasons.

  1. Maximize your safety especially in the face of high levels of threat. For example, in a very threatening situation activate your best thinking so that you can respond in the best way.

  2. Minimize unhelpful fear responses. For example, instead of freezing up when taking a test, activate your best performance so that you can maximize your test performance.

Managing Fear (How To)

  1. Acceptance: Accept that the fear response is automatic and natural. It is a normal biological reaction to perceived threats.

  2. Recognition: Identify when the fear response is happening. Signs include:

    • Feeling the urge to fight back or lash out.

    • Experiencing high levels of fear, anxiety, or panic.

    • Wanting to escape or avoid the situation.

  3. Short-Term Response – Accept the fear, focus on the present moment, and engage in deep breathing. The fear response is chemically induced and typically lasts about two minutes. Use grounding techniques such as:

    • Naming five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste.

    • Counting backward from 100.

    • Repeating a calming phrase, such as “I am in control.”

  4. Threat Assessment: Evaluate how real and severe the threat is. Consider:

    • Actual risk vs. perceived risk – Is the danger real or imagined?

    • Probability of occurrence – How likely is this feared event to happen?

    • Potential impact – If it does happen, what are the real consequences?

    • Often, fear is triggered by exaggerated worries rather than immediate threats. If the threat is minor or unlikely, acknowledge it but avoid unnecessary stress. If it is a genuine risk, move to the next step.

  5. Action Plan – Based on the threat assessment, determine the best course of action. Ask yourself:

    • What is the most effective way to minimize this threat?

    • What specific steps can I take to move forward?

    • Example responses:

      • If fear arises from public speaking, prepare and rehearse thoroughly.

      • If facing a physical threat, consider escape routes or self-defense.

      • If the fear is about a future event, focus on what can be controlled in the present.