War, climate change, virus: what helps combat fear?
War, virus, climate crisis: the world can't seem to get out of crisis mode. How can we deal with all the bad news and the fear of the unpredictable? 5 tips to help us feel safer.
Anxiety is a feeling that arises when something becomes uncertain. Our body system then reacts almost automatically and unconsciously. Something creeps in that calls out to be clarified. It doesn't matter whether it's a virus, the end of a partnership or the loss of a job.
Matthias Könning, life coach and family therapist, gives tips that can help you feel more secure again.
1. check the information
In dangerous situations, facts are often enriched by rumors, exaggerations, seemingly powerful additional knowledge or half-knowledge. Hence a news comparison. Who else is reliable in their reporting? Who is more interested in selling information by stirring up fear? Reliable information provides security, even if the news is bad.
2. comparisons with similar items
For example, when a virus is presented as a major threat, it is easy to forget that many things in everyday life involve a certain level of risk. The virus seems like a great spectre and the only danger that exists.
If you draw a comparison with 'normal' flu, cancer, traffic accidents or other tragic events, the threat is quickly put into perspective. It becomes clear that the situation is not as catastrophic as the media reports make it seem.
3. make the topic smaller
When fear arises, it can flood the entire emotional system. Then there is only the virus. Only the fear. We see the danger everywhere. Empty shelves in the supermarket. Someone coughs and a huge panic is triggered.
However, if you say: A part of me is afraid right now or 'something' in me is reacting anxiously, then the entire system is not blocked. This insight helps to get a better grip on feelings of anxiety. Because there is also a part of us that is still functioning and is not anxious.
4. live your contacts
When the fear arises, it quickly makes me want to hide. I withdraw and isolate myself from everything and everyone so that I don't get infected. But isolation is not good for the psyche. We humans are wired in such a way that we are better able to overcome dangers together. But to do that, I have to make a decision. I'm not alone, I have people by my side who support me and who are there for me in return.
Talking about anxiety also helps to regain a sense of security. This also works on the phone, via Skype or WhatsApp.
5. remember crises
When you look back on your life, you will realize that you have already achieved so much. How many illnesses you have overcome. How many conflicts you have overcome. How many fearful situations have you come out of in one piece? You are a master at overcoming fear. By remembering this, the power that tells you that you will also overcome this dangerous situation comes back to life.
Matthias Könning is a systemic supervisor and family therapist (DGSF), trained conflict resolution helper and life coaching consultant at pme Familienservice.
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