Fear is a natural response to what we perceive as dangerous, including encountering a snake while out in the woods. In prehistoric times, we were being hunted by saber-toothed tigers as well as other predators. Even though the saber-toothed tigers are now extinct, there are still other animals in the world that prey on us. This is why we have the “fight-or-flight” response so that we can either face threats or flee from dangerous situations. Fear as an immediate response can be useful, but too much anxiety over time can lead to “burnout,” causing long-term illnesses. There are two types of fear: rational, which can be an immediate, useful response to a threat, and irrational, also known as “phobias,” which are only exaggerated perceptions of a particular subject as a danger. (Phobia. n.d.) One example is agoraphobia, the exaggerated anxiety of being in open spaces. There are several aspects and effects that fear, anxiety, and stress can have on our lives as well as efforts to reduce the negative effects.
In immediate dangers and threats, adrenaline and cortisone gets sent throughout the human body by the adrenal glands. In turn, thyroid hormones are released by thyroid glands, causing energy levels to increase throughout the body so that we can face dangers or flee to safety. Meanwhile, endorphins reduce pain as they are excreted by the hypothalamus, and the blood goes to the muscles instead of the digestive system so that we can remain aware of the perceived danger. This is useful in the short term; however, prolonged fear and stress can lower the body’s ability to fight off illnesses including the common cold and influenza. Such “burnouts” can also lead to sleeplessness or insomnia, generates weight loss from a loss of appetite, and makes the pain worsen. (Carter. 2013, Nov. 26)
Fortunately, there are several ways to deal with the fear and anxiety resulting from stress. Therapies such as in vivo, in which an individual handles a fear-provoking stressor in real life, can expose an individual to the perceived threat in a controlled environment. (What is Exposure Therapy? n.d.) Spending time with friends more often, such as playing card games and board games, can help us live through negative experiences by strengthing our immune system. (Troyer. 2016, Jun. 30) Exercising regularly has been shown to release the anxiety associated with stress. (Argoraphobia. 2016, Oct. 13) Every time something goes wrong, you can always try again or do it another way until you get it right. Helping others on difficult days can reduce negative emotions about a stressful danger. Practice mindfulness and live in the moment so that you can forget about the dangers you encountered in the past as well as any threats you might perceive in the future. Usually, we perceive stress as a danger (which increases the risk of adverse health effects), but stress can be useful if we do not experience it too much. (Keller. 2011, Dec. 26)
From the moment we are born, we use fear to perceive something as a threat. Fear in the short term can help us face a threatening situation or retreat to a safe place. However, exaggerated, useless fear of a particular subject can lead to anxiety in the long term, which creates the potential for certain diseases such as the common cold. (Common cold. n.d.) Several ways to control fears and phobias, including exposure in a controlled environment, helps reduce anxiety levels. Looking at stress negatively only promotes more stress, but we can find stress useful without being fearful and anxious of the chronic health effects. Although fear and stress are related in some way, we make our efforts to help control the anxiety levels in fearful situations.
References
Baer, D., & Lebowitz, S. (2016, February 16). 15 scientific tricks to beat stress, anxiety, and fear. Retrieved March 24, 2018, from http://www.businessinsider.com/tricks-to-overcome-anxiety-and-fear-2016-2
Britannica, T. E. (2017, November 21). Phobia. Retrieved April 26, 2018, from https://www.britannica.com/science/phobia
Johnson, L. R. (2016, March 08). Editorial: How Fear and Stress Shape the Mind (N. Sousa, Ed.). Retrieved April 24, 2018, from https://www.frontiersin.org/articles/10.3389/fnbeh.2016.00024/full
Scheve, Tom. (2009, June 22). What are endorphins?. Retrieved May 1, 2018, from https://science.howstuffworks.com/life/endorphins.htm
Wagner, L. I., Duffecy, J., Penedo, F., Mohr, D. C., & Cella, D. (2017, February 16). Coping strategies tailored to the management of fear of recurrence and adaptation for E‐health delivery: The FoRtitude intervention. Retrieved April 26, 2018, from https://onlinelibrary.wiley.com/doi/full/10.1002/cncr.30602
Williams, M. E. (2017, April 30). The Secret of Dealing With Fear and Stress. Retrieved April 24, 2018, from https://www.psychologytoday.com/us/blog/the-art-and-science-aging-well/201704/the-secret-dealing-fear-and-stress
Agoraphobia. (2017, November 18). Retrieved April 26, 2018, from https://www.mayoclinic.org/diseases-conditions/agoraphobia/symptoms-causes/syc-20355987
Nicholas, many thanks. This is particularly timely. Good luck as this semester comes to an end.