Finding Calm in Chaos: A Guide to Managing Fear

“He who is afraid of a thing gives it power over him.” ~Ancient proverb

Are you a little freaked out by the news these days? Me too. It’s hard not to be fearful during these scary political and economic times. A quick glimpse of the headlines at any major news site, or a peek at the stock market on any given day, is enough to get your head spinning and your heart sinking.

But there’s something you can do about it, at least as far as your emotional and spiritual well-being are concerned. In times of crisis, I often turn to the advice of the late businessman and life philosopher John Templeton. He was prescient for our current times when he wrote:

Fear is one of the greatest challenges we face today, as individuals and as a society. Unreasoning, irrational fear can lock us in an invisible prison.

How bad has the fear gotten? I have a friend who, during a private conversation in her home, realized she had been bashing the President—in ear shot of her Amazon Alexa. She began wondering: Is Alexa listening and recording my conversation? Will this somehow come back to haunt me? It’s the type of irrational fear that Templeton was talking about.

Of course, today many types of fear are justified. Fear about the future of our country and our society, including the well-being of our family and friends, the poor, the elderly, the LGBQ community, the migrant population, the arts, Ukraine—and the list goes on and on!

But, in the words of author and motivational speaker Zig Ziglar, “you can look at F.E.A.R. two ways: Forget Everything and Run. Or Face Everything and Rise.” The choice is up to each of us whether we let fear overwhelm us or face it head-on.

In most every case, our fear does not help us.

Templeton once said, “Worry is like a rocking chair that gives you something to do but doesn’t get you anywhere.” Substitute “fear” for “worry” and you could come to the same conclusion: Fear is like a rocking chair that doesn’t get us anywhere!

What’s more, research shows that prolonged periods of fear can actually weaken our immune system. It reduces our ability to keep dormant viruses in check, makes us more susceptible to infections and illnesses, and can increase our heart rate and blood pressure. Not good things for anybody.

The good news is you can do something about your fear.

While the news can be a nonstop litany of doom and gloom, I once saw the author Tony Schwartz on a talk show, and he had valuable, practical guidance to offer. Schwartz is often on TV to discuss politics and the mercurial thought process of the president—but this time he was giving advice. He said what was hurting the country most today was fear. He then offered four ways to deal with it. The words in bold are his ideas and I then expand on them.

1. Get enough sleep. Seven or eight hours a day. I know some of you may say you can get by on five hours a night. I’m calling BS. A plethora of studies study show that we operate better with at least seven hours of sleep. Occasional trouble sleeping like me? Ease you way into sleep with a nighttime routine. Use breathwork to quiet the mind. Add to your sleep total by taking a mid-day nap.
2. Rest during the day. If you work at home, you know it can be easy to get attached to your computer for hours on end. Or if you’re not working, you might be glued to your smart phone. Take periodic breaks away from a screen.
3. Get some exercise. It may be the best way to work off excess stress. If you’re not a fan of the gym, develop an at-home exercise routine. Participate in an exercise class via your phone Head outside to walk, jog or run.
4. Connect with others. Rely on loved ones, co-workers, neighbors and extended family and friends for the camaraderie and support they can provide. If you’ve been blessed with “broader shoulders,” lend a compassionate ear to those who need it. Talking and listening are often the best medicine for what ails us.

Here’s a fifth way to combat fear that I’ve added:

• Turn off the news. You may be a news junkie like me, but at a certain point the continuous feedback loop of negative news can crush anyone’s spirit. Turn the TV off. You know things are chaotic out there. You don’t need hour after hour of breaking news to reinforce this fact. Can’t stay away from the tube? Change your mindset by watching a comedy or love story.

And here’s one more point inspired by John Templeton, who I quoted earlier. Templeton believed in man’s better nature and that we are all capable of more than we might imagine. This includes the ability to move away from feelings of fear and pessimism to bravery and optimism, by realizing that we are not alone is this world.

• Have faith. If you believe in God or a Supreme Being, now’s the time to reacquaint yourself with your faith. If reading the Bible does this for you, go for it. For others like me, it may involve re-reading your favorite spirituality books, engaging in contemplative prayer or meditating. These simple acts can both comfort and guide us.

A parting thought on faith, also from Templeton:

Fear may be a lack of awareness of the presence of God as a real force in our lives. With the realization of God’s active presence, many aspects of fear may disappear into the mists of the unreal. Like a snowball dropped into a pail of hot water, fear dissolves, and its energy is transmuted into positive faith.

Keep the faith and fight the fear! We’re going to get through this. Brighter days are ahead.