01/06/2026
Overcoming Fear and Anxiety
Anxiety happens when the mind fixes on one fear-causing thought-loop. The solution to get out of the anxiety is by cutting off energy being supplied to the fear thought in the mind. There are several ways to do this.
There are 5 main methods. One very strong method which we often overlook because it is elaborate, is discussed at the end.
The first and fastest is to bring ourself to the present. Anxiety emerges from ATTENTION to thoughts. And thoughts live either in the past or in the future. In the present only one thing lives and that is our body. Thus, the first solution is to bring our ATTENTION to the BODY. FEEL every part of the body; the sensations, whatever they might be and keep the attention fixed on the body. This practice is called ‘Somatofulness’.
The second and another fast method is through reverse tricking the mind, with the help of our breath. During anxiety, the mind is experiencing fear, which is happening because negative thoughts have stimulated the fear response of the brain. We want to trick the brain into feeling it is relaxed and let go of the negative thoughts. Thus, the second solution is to make the breath slow, deep and abdominal. When we inhale, our abdomen will fill with air like a drum and move out and when we exhale, our abdomen will move inwards and expel out the air. Very Slowly, gently and without any jerks or pauses. This practice is called ‘Yogic Deep Abdominal Breathing’.
The third method is to direct the attention of the mind towards one thought, which can be achieved through attentive, numbered ‘chanting’, with a goal.
The fourth method is to observe the thoughts from a distance without becoming a part of them. This practice is known as ‘mindfulness’ or meta-cognition.
The fifth and a very robust method is to distract the whole attention of the mind in such a way that it has no escape but to be engrossed in one work continuously. But the mind cannot be easily distracted when it is in a state of fear and anxiety. Many distractions do not work during this time. Thus, the mind has to be engrossed continuously in such a work that gives happiness, excitement and feels interesting and passionate to us. Doing something that is so engaging for us personally that all other thoughts drop off. And doing it continuously, through planning in the mind and through actual action. This is the method of ‘Action as per Somatic Personality’.
We can choose one or combine methods as per what suits us best.
- Dr Gauri Mittal
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