Whether it is chills running down our spine, or heart thumping in our chest, fear – a complex and universal emotion— can take many shapes and forms. It often influences our every day lives in many big and small ways. Fear of the unknown, of a dangerous situation, animals, or something totally bizarre, often elicits a response that is not only emotional but also physiological.
Happiest Health speaks to experts about what fear feels like, what is its purpose, and how to overcome it.
Fear serves a purpose
Fear often serves as an alert for potential danger, whether physical or psychological. While it can be a natural and adaptive reaction, it may become distressing and disruptive when it is exaggerated or disproportionate to the real threat.
According to Khushi Khandelwal, a Mumbai-based counselling psychologist, just like any other emotion, experiencing a certain amount of this emotion in our day-to-day life is important. “Fear might help in keeping us safe, in any kind of situation ranging from a mild discomfort to a life-threatening situation,” she says.
Moreover, fear might help us seek things out, compel us to move out of our comfort zone and challenge the status quo. For example, fear of being outdated might help one to constantly update their skills and knowledge, she adds.
The need for safety
At the very core of it, Khandelwal says that fear is the need for safety. “This does not only include external threats but also internally, safe from any kind of discomfort, threat or any hazard,” she says. This may include safety from poverty, instability, and being abandoned or left behind.
The lack of emotional safety in relationships may also lead to fear of being abandoned or left out. This often surfaces when we experience real or imagined threats to any of our basic needs or wants.
Fear is physical
While fear is experienced in the mind, it also elicits a strong physical reaction. According to a study by researcher Ralph Adolphs from California Institute of Technology, fear activates the amygdala in our brain, which signals to the nervous system.
Stress hormones such as cortisol and adrenaline are then released, causing an increase in blood pressure and heart rate, along with accelerated breathing. Furthermore, blood flow redirects away from the heart and towards the limbs, facilitating actions like throwing punches or running for our life.
The difference between fear and phobia
“Phobias are often irrational fears, which don’t discriminate its manifestation across situations. It is irrational, persistent, long-term, stable. Whereas fear may change from situation to situation and is less in intensity as compared to a phobia,” says Khandelwal.
Fear often has a rational ground for it, while phobias usually may not, she adds. Additionally, phobias are often debilitating and may interfere with a person’s day-to-day functioning, while fear may help us take more rational decisions in the face of a real or perceived danger.
Overcoming it
Khandelwal says that sometimes, it can be helpful to take the first step despite feeling fearful of doing so. “In a lot of areas in our life, we will always be scared until we actually do it,” she says.
Moreover, she says, it is important to listen to our bodies. “A lot of times, signs like our heart rate increasing, or a ‘gut feeling’, is how our body communicates. Listening to our train of thoughts and paying attention to our fear is important. This may help prepare us better for whatever is making us afraid next time,” she adds. Trying to reframe the situation may also be helpful.
Therefore, while fear may feel overwhelming, it can often be a good indicator of when our emotional or physical safety might be in danger and help us understand ourselves better. Understanding fear not only allows us to comprehend the mechanisms that trigger this primal emotion but also empowers us to navigate its profound effect on our lives.
