Fear is composed of two primary reactions to some type of perceived threat: biochemical and emotional.
Biochemical Reaction
Fear is a natural emotion and a survival mechanism. When we confront a perceived threat, our bodies respond in specific ways. Physical reactions to fear include sweating, increased heart rate, and high adrenaline levels that make us extremely alert. This physical response is also known as the “fight or flight” response, with which your body prepares itself to either enter combat or run away. This biochemical reaction is likely an evolutionary development. It’s an automatic response that is crucial to our survival.
Emotional Response
The emotional response to fear, on the other hand, is highly personalized. Because fear involves some of the same chemical reactions in our brains that positive emotions like happiness and excitement do, feeling fear under certain circumstances can be seen as fun, like when you watch scary movies. Some people are adrenaline seekers, thriving on extreme sports and other fear-inducing thrill situations. Others have a negative reaction to the feeling of fear, avoiding fear-inducing situations at all costs.
Symptoms of Fear
Fear often involves both physical and emotional symptoms. Each person may experience fear differently, but some of the common signs and symptoms include:
Chest painChillsDry mouthNauseaRapid heartbeatShortness of breathSweatingTremblingUpset stomach
In addition to the physical symptoms of fear, people may experience psychological symptoms of being overwhelmed, upset, feeling out of control, or a sense of impending death.
Diagnosing Fear
Talk to your doctor if you are experiencing persistent and excessive feelings of fear. Your doctor may conduct a physical exam and perform lab tests to ensure that your fear and anxiety are not linked to an underlying medical condition. Your doctor will also ask questions about your symptoms including how long you’ve been having them, their intensity, and situations that tend to trigger them. Depending on your symptoms, your doctor may diagnose you with a type of anxiety disorder, such as a phobia.
Phobias
One aspect of anxiety disorders can be a tendency to develop a fear of fear. Where most people tend to experience fear only during a situation that is perceived as scary or threatening, those who live with anxiety disorders may become afraid that they will experience a fear response. They perceive their fear responses as negative and go out of their way to avoid those responses. A phobia is a twisting of the normal fear response. The fear is directed toward an object or situation that does not present a real danger. Though you recognize that the fear is unreasonable, you can’t help the reaction. Over time, the fear tends to worsen as the fear of fear response takes hold.
Causes of Fear
Fear is incredibly complex and there is no single, primary cause. Some fears may result from experiences or trauma, while others may represent a fear of something else entirely, such as a loss of control. Still, other fears may occur because they cause physical symptoms, such as being afraid of heights because they make you feel dizzy and sick to your stomach. Some common fear triggers include:
Certain specific objects or situations (spiders, snakes, heights, flying, etc)Future eventsImagined eventsReal environmental dangersThe unknown
Types of Fear
Some of the different types of anxiety disorders that are characterized by fear include:
Agoraphobia Generalized anxiety disorder Panic disorder Post-traumatic stress disorder (PTSD) Separation anxiety disorder Social anxiety disorder Specific phobia
Treatment of Fear
Repeated exposure to similar situations leads to familiarity, which can dramatically reduce both the fear response. This approach forms the basis of some phobia treatments, which depend on slowly minimizing the fear response by making it feel familiar. Phobia treatments that are based on the psychology of fear tend to focus on techniques like systematic desensitization and flooding. Both techniques work with your body’s physiological and psychological responses to reduce fear.
Systematic Desensitization
Systematic desensitization involves being gradually led through a series of exposure situations. For example, if you have a fear of snakes, you may spend the first session with your therapist talking about snakes. Slowly, over subsequent sessions, your therapist would lead you through looking at pictures of snakes, playing with toy snakes, and eventually handling a live snake. This is usually accompanied by learning and applying new coping techniques to manage the fear response.
Flooding
This is a type of exposure technique that can be quite successful. Flooding based on the premise that your phobia is a learned behavior and you need to unlearn it. With flooding, you are exposed to a vast quantity of the feared object or exposed to a feared situation for a prolonged amount of time in a safe, controlled environment until the fear diminishes. For instance, if you’re afraid of planes, you’d go on up in one anyway. The point is to get you past the overwhelming anxiety and potential panic to a place where you have to confront your fear and eventually realize that you’re OK. This can help reinforce a positive reaction (you’re not in danger) with a feared event (being in the sky on a plane), ultimately getting you past the fear.
Coping With Fear
There are also steps that you can take to help cope with fear in day to day life. Such strategies focus on managing the physical, emotional, and behavioral effects of fear. Some things you can do include:
Get social support. Having supportive people in your life can help you manage your feelings of fear. Practice mindfulness. While you cannot always prevent certain emotions, being mindful can help you manage them and replace negative thoughts with more helpful ones. Use stress management techniques such as deep breathing, progressive muscle relaxation, and visualization. Take care of your health. Eat well, get regular exercise, and get adequate sleep each night.
Follow Now: Apple Podcasts / Spotify / Google Podcasts
A Word From Verywell
Fear is an important human emotion that can help protect you from danger and prepare you to take action, but it can also lead to longer-lasting feelings of anxiety. Findings ways to control your fear can help you better cope with these feelings and prevent anxiety from taking hold. For more mental health resources, see our National Helpline Database.
