How to Face Fear: A Conscious and Spiritual Approach

Before we know “How To Face Fear”, let's first understand What is “Fear”.

Fear is an immediate, specific response to a present, identifiable threat like seeing a snake or a dog or cockroach etc., This is called as Physiological Fear or Evolutionary Fear. This is natural fear and is the body’s automatic survival response to perceived threat Fear is a direct reaction to present danger (fight/flight). This is short-lived and goes once the threat is passed. This is essential for any human being for survival. Due to the following changes, happiness in the human body like rapid heart rate, rapid breathing, sweating, muscle tension, and hormone release (like adrenaline and cortisol) prepare the action (like fight, flee or freeze).

There is another form of fear which is psychological in nature. This is also referred to as Irrational Fear or Phobia. This fear is an unpleasant subjective emotional state arising in response to perceived dangers or threats. This fear is acquired through experience, observation or negative thinking, often lacking a real, present danger. This is illusion which can lead to depression, anxiety, suicidal thoughts etc., In simple words, its emotional state arising due to situation for which we are not ready (result is unknown) or result of the event is unpleasant which we can’t change or something which is harmful to us. This fear is all about failure in the past or unprepared future.

Let’s dig more into the second type of fear which is psychological fear. Let’s understand the reason for this and the pattern. Trigger to this fear is anticipation of future threats, uncertainty or poorly defined situations (e.g., “what if” scenarios). If we see a real snake we get fear. But this psychological fear is about potentially seeing a snake again or assuming what if the snake comes. Focus of this fear is the future, possibilities or vague worries.

This type of fear is very well explained and addressed very well in Vedanta and spiritual leaders like Buddha, Ramana Maharshi, Rishis. They say we should handle this in Dwaita bhava. That is ME (I) and my fear. Here I am eternal and nothing can affect this “I”. So, they say fear comes to Ego. Ego suffers from fear. Fear comes due to:

Attachment (Raaga): Where there is attachment (Attachment to the body), there comes fear. Example, I should not get pain, I should not get disease, I should not get old etc.,
Craving (Raaga): Desire for security, desire for continuity. What if they leave me alone, what if I lose the job etc.,
Ignorance: Due to lack of knowledge about the situation or event we get fear. We are hesitant to understand and face the fear due to lack of awareness about it.
Uncertainty: We are fearful due to uncertainty of life.

All these fears are due to ego which is impermanent. When we develop attachment with this impermanence, we face fear of losing someone, fear of getting old, fear of pain, fear of failure, fear of losing identity, fear of uncertainty, fear of death etc.,

Buddha says there is moral fear which is healthy fear. We should develop this fear. That is, fear of hurting others, fear of unethical action etc., This fear protects awareness and not ego.

Now let’s understand how to face the fear given by Rishis, enlighten masters and Vedanta:

1. Observe the fear: Don’t develop an identification with fear. Fear and I are different. Drop the thought that this is my fear. Understand that it’s the mind that is fearing. With that clarity Face the fear and never fight with the fear, don’t hate the fear. The more we fight, the more we hate, the more we give importance to it, it occupies us and becomes strong. What we should do is to acknowledge the fear and understand that this is a natural phenomena or nature of mind. So, acknowledge the fear, observe that fear exists but there is no owner to this fear. Observe the nature of the fear: Fear comes, fear exists, fear goes. Understand that it is impermanent. Observe what sensation is happening within our body, how fear is being projected by our mind, how it is impacting our emotion. Develop this awareness, do not identify yourself with fear and practice regularly.

2. Breathing: Breathing always helps to tackle fear. Take a deep breath and leave it slowly and calmly. When we focus on breathing, our awareness stays active and fear does not stay in awareness. We can follow specific breathing patterns like 4 – 2 – 6 – 2 (Inhale – Hold – Exhale – Hold). Follow this 6-10 times whenever we face fear.

3. Questioning: Check whether it is actual danger or projection of mind. Most fears collapse when questioned. Bring your awareness to the present because fear can’t survive in the present moment. Fear freezes your energy and motion breaks emotion. So, walk when we encounter fear.

4. Take action: When we are in a fearful state, never give false hope that this fear will go automatically. We need to face the fear with wisdom and awareness. Just saying some positive affirmation may give temporary relief but will not solve the problem. Observe carefully, which attachment is causing this fear. Fear grows when you delay the action. Talk to someone whom you trust. Discuss with them regarding your fear. Always take small action on your fear. Stick to the action and stick to continuity.

5. Heal old memory: If fear is rooted in your old memory or childhood memory then heal the old memory. To heal the old memory, recall the memory and relive the memory consciously without getting involved in that. For example, during childhood, you fell into water and developed fear of water. In this scenario, now take precaution and take support of your friend or guide, get into water (Swimming pool or river or pond) and relive to get confidence. This way we can overcome the fear of childhood trauma or memory.

6. Be mindful: To tackle fear Buddha says “Be Mindful about your mind”. To practice this Buddha has given a great technique called Chittanupasana. Which says “Observe your thoughts”. When you observe your thoughts or when you are aware of your thoughts, it creates little space between you and your thoughts. It separates you from your thoughts. We all think we are thoughts, I am painful, I am fearful and suffer. When you separate yourself from your thoughts, you start observing your thoughts. Then you release this is my mind creating this fear, suffering and you become free from fear and suffering.

In Rishikula we learn all these techniques as guided by our guru “Avirbhava Sri Rishi Poornadvaithi” to overcome our fear and lead a conscious life. Rishikula samsthana is a community of sadhaks walking the path of Sapta Rishis which aims to provide spiritual literacy.