4 Steps to Calm Your Fear
Fear is powerful. From mild anxiety to full-blown panic, it’s an emotion none of us wants, but one we all face. Fear signals that something we value is at risk, whether it’s a person, situation, or outcome. Simply, fear shows us what we care about most.
Take these three examples:
Dolores loses sleep worrying about her mother in a memory care facility, fearing for her health.
Breanna is packed with AP and dual-credit classes, terrified her friends will mock her for choosing a community college.
John fears losing his job and doesn’t know how he’d pay his rent if he’s laid off.
Fear can disrupt everything, but we don’t have to let it control us. So, how do we tackle it?
1. Identify your emotion as fear.
It’s not always obvious. Are you nervous, uneasy, overwhelmed? Is fear the right word?
If you’re unsure, notice if you want to pull away from people or cling to them—classic fear responses.
Example: A teen skipping church service because of fear of judgment or a guy texting his girlfriend repeatedly out of anxiety she might break up with him.
2. Examine your fear like a scientist.
Once you pinpoint fear, start asking questions:
Is it linked to a specific place or time?
Is there a person or activity that triggers it?
When I was attacked by a dog as a kid, I couldn’t even walk down the street where it happened without my heart racing.
3. Evaluate your fear.
Take a hard look at your reaction. Is it constructive or destructive? A good example of constructive concern is studying for a test. David in the Bible faced Goliath with courage, trusting God to defeat the giant. His boldness was a sharp contrast to the Israelites, who cowered in fear.
Use biblical truth to guide you. God can be trusted with whatever we fear, so let your fear drive you straight to prayer, obedience, and trust in Him.
Next, ask: How likely is it that this fear will come true? Is the medical exam going to show cancer? Statistically, probably not. Worrying about it is just a waste of energy (Matt. 6:34).
And finally: What’s the worst that could happen? When my fridge kept breaking down, the worst outcome was a few repairs or getting a replacement, thankfully, under warranty. It wasn’t the end of the world.
4. Act wisely in response to your emotions.
By now, you may realize your fear isn’t as big a deal as you thought. Or you might uncover a pattern: maybe you tend to worry too much or avoid situations that trigger panic.
Act wisely by responding to fear in a godly way:
Turn to Scripture: Read passages like Phil. 4:4-9, Matt. 6:25-34, Psalm 23, and Psalm 27 regularly.
Practice relaxation: Deep breathing, exercise, and good nutrition all help manage anxiety.
Face your fears: Do you fear asking for a raise? Or flying on an airplane? Evaluate your fear, make a plan, and seek support from friends or a counselor.
Hope for a Peace-Filled Life
Fear doesn’t have to control you. With this method, you’ll learn that fear reveals what you treasure. When you handle it biblically, you’ll grow in trust and peace.
As Paul said, “The things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you” (Phil. 4:9).