What is fear? Fear is a Fantasy Explosion Altering Reality. When we are operating from a place of fear, fantasy has taken over. Our minds are fixated on everything that could go wrong (fantasy). We run the scenarios in our minds over and over (explosion). Our bodies begin to react by tensing up. Our minds race and our stomachs are in knots. We begin to act as if the fantasy is taking place (altering reality). At this point, we are no longer in control, and F.E.A.R is affecting the many aspects of our being.

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The Effects of F.E.A.R


As F.E.A.R sets in, it has a profound effect on our mental state. As the thoughts rush in, it is difficult to separate fantasy from reality. We are unable to think clearly as rational thought is stifled by a flood of potentially undesirable outcomes. As we succumb to the thoughts of all of these negative possibilities, we enter a vulnerable state where things like anxiety, depression and panic can take over. At this point, we are operating from a diminished mental state, and are not in the best place to be rational or make decisions.


As we grapple with what is happening mentally, our emotional well-being is a target of F.E.A.R as well. Feelings of frustration, helplessness, inadequacy, guilt and anger can set in. When I am emotionally drained, I tend to shut down and isolate. That behavior leads me to feeling lonely and misunderstood. We are all different; so exactly how each of us is affected varies, but you get the idea. Our bad thoughts are leading to bad feelings, but it does not stop there.


F.E.A.R hits me hardest physically. My ability to eat is impacted. My stomach alternates between a painful burning sensation and cramps. I will either sleep excessively or not at all because my mind is in overdrive. At this point, I am a wreck and spiraling out of control. There were many points along the way where I could have exited my self-constructed misery. However, I am now at a crossroad. I will either do nothing and allow full blown depression to set in or fight my way out of it. I am not alone in this struggle. We have all been there to some degree and must remember that we are one decision away from getting off this slippery slope and returning to solid ground.

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Regaining Control

We have thought ourselves into states of mental, emotional, and physical turmoil over something that has not happened. It is time to regain control! This is where the work begins:

  • Start with the breath. This chaos started in the mind and that is where the solution lies. Slow deep breathing will quiet the mind.
    • Inhale for 4 counts
    • Hold for 7 counts
    • Exhale for 8 counts
    • Repeat until you feel the calm begin to set in
  • If you are not able to control your breathing yet, back up and control your thoughts.
    • Think of:
      • 3 things you can feel
      • 2 things you can hear
      • 1 thing you can smell
    • I have seen variations of this exercise, but the point is, you are no longer thinking of the bad things that may happen.
    • As your mind quiets, return to the breathing exercise again.
  • What are strategies that calm you? Here are a few possibilities:
    • Move your body
      • Walk
      • Run
      • Yoga
      • Dance
    • Think of 3-5 things for which you are grateful.
      • Gratitude is a powerful mood stabilizer
      • A positive and negative thought can’t co-exist
      • Gratitude changes your focus
    • Revisit your history
      • Hard things have happened before, and you got through them
      • Remind yourself of how resilient you are, and rest in that strength
    • Tap into your higher power
      • Pray
      • Mediate
      • Journal
      • Listen to uplifting music

The New Reality

The reality is that F.E.A.R is a made-up problem that has real consequences. Once it takes over, it is a battle to get back in the driver’s seat, but it can be done. Stay connected to your thoughts and feelings. Notice when they are moving you in an unhealthy direction. Make the decision sooner rather than later to regain control. Our new reality is that we can control what seems uncontrollable. We can quiet our minds, sooth our spirits, balance our emotions, and return to a healthier place physically. We can do this one thought at a time. We maintain control of those thoughts by trying the techniques above and many others. There are countless books, articles, blogs, podcasts, etc. on techniques that can be helpful. My sincere hope is that I have added something to the conversation that is helpful to you. Control your thoughts and stay in the now. Live in what IS happening instead of worrying about what MAY happen. You can do this one thought at a time!

Create Your Calm

36 responses to “F.E.A.R”

  1. […] F.E.A.R has taken over, the better. I covered F.E.A.R is more detail earlier. Read about it here: https://manifestingmiraclemakers.com/2022/02/17/f-e-a-r/. Although it’s uncomfortable, it’s manageable. Begin to get F.E.A.R under control […]

  2. Hi, I came to this post via Cheri’s reblog. “Fear is a Fantasy Explosion Altering Reality” – Wow! Love that!

    1. Thank you Lia. Iโ€™m so grateful that she shared my post. Iโ€™m glad that you liked it.

      1. You have a wonderful blog! Happy to find it. Thanks for the kind reply. :))

  3. Thank you, its a very enlightening article.

  4. This is quite an inspiring and encouraging message. Excellent points and extremely relevant! ๐Ÿ‘๐Ÿผ๐Ÿฅฐ๐ŸŒŸ๐Ÿ˜Ž๐Ÿ™๐Ÿฝ๐Ÿ’๐Ÿฆ‹

    1. Thank you so much. Your comment is very inspiring and encouraging. As a new blogger, it means the world to me to hear how what Iโ€™m writing is being received.

  5. Iโ€™m no stranger to physical effects of fear especially after my most recent event (which I share on my post titled: โ€œThe night I had to save our livesโ€ on my blog). Fear is what prevents us from getting better โค๏ธโ€๐Ÿฉน, itโ€™s what keeps us from succeeding when weโ€™re overcome with a fear of failure, and itโ€™s what keeps me routed in comfort instead of growing. This post was beautifully accurate!

    1. Thank you for your very thoughtful and transparent comment. I canโ€™t wait to read the post you referenced and others on your blog!

      1. Sorry in advance if that posted multiple times! I live in the middle of nowhere and itโ€™s hard to get service out here.

        1. Nope. It only showed up once. Youโ€™re good!

          1. Woohoo!

  6. I love this post and so informative. Another tool to add to my toolbox in my mental health recovery, and I thank you!

    1. Thank you so much. Your comment is very encouraging.

  7. This is an awesome and inspiring post! And such great tips at the end. Like you, fear hits me hardest in the physical arena- I get stomach issues, headaches, and the jitters! I use mind over matter to quell my fear and it works for me. This is an outstanding post and Iโ€™d love to reblog this I the next few days. With your permission of course!

    1. I would be honored. Thank you.

      1. You’re very welcome. ๐Ÿ’– I’ll put it on the schedule and it should post by the end of the week.

  8. This is an awesome and inspiring post! And such great tips at the end. Like you, fear hits me hardestbin the physical arena- I get stomach issues, headaches, and the jitters! I use mind over matter to quell my fear and it works for me. This is an outstanding post and I’d love to reblog this I the next few days. With your permission of course!

  9. You are such an Encouragement and Inspiration. I look forward to your weekly Blog. So much Wisdom and Wise Input. Keep it coming please. Its HELPFUL!!!

    GOD’S FAVOR ON YOU๐Ÿ™๐Ÿพ๐Ÿ™๐Ÿพ๐Ÿ™๐Ÿพ
    Aunt Deborah ๐Ÿ’ž๐Ÿ’ž๐Ÿ’ž

  10. This is awesome! Thank you so much โค๏ธ

  11. This advice is so much needed now. My life have been turned upside down. Very encouraging and this is what I needed to hear now.

    1. Sending you love and light as you adjust to your new normal. ๐Ÿ™๐Ÿพ๐Ÿ™๐Ÿพ๐Ÿ™๐Ÿพ๐Ÿ™๐Ÿพ

  12. This is all great advice and I can tell that you’ve walked the walk. Best of luck on your continuing journey and thanks so much for the follow!

    1. Thank you so much for your feedback. It helps me keep going!!!!

  13. Love love love โค Operating from a place of fear causes us to rethink what we already know we can do. We become so afraid of failing, that we quit before we even try. Thank you for sharing your journey, it is truly inspiring and very motivating. Looking forward to reading more.

    1. Beautifully said. You sound like a writer yourself!!!

      1. @Monica, that portion resonates with me as well. For years, there have been so many things that I have thought myself out ofโ€ฆ Thanks Cassandra; a very timely blog!!!

        1. Thanks Jeff for your feedback. It means the world.

  14. Very relatable! Very encouraging!

    1. Thank you for your feedback. It means more than you know!

  15. Very well summarized boss!
    Look at you, Sun salutation?? ๐Ÿ™‚
    Yoga increases flexibility and itโ€™s a way to increasing longevity! I hope itโ€™s improving your mood and lifestyle boss!
    Meditation in the other hand helps you control you mind, helps you escape/avoid from panic situations.
    I love the evolving you! โ™ฅ๏ธ

  16. Love โค๏ธ love โค๏ธ

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