Most of the exercises I suggested in the blog entry about for dealing with anger will calm you down when you're feeling scared as well. However, there are some specific exercises that can help you manage fear, which I will share here. You might want to practice the exercises in this blog entry several times before trying them out while you're feeling scared. Again, there are others that you might be able to find for yourself.

One exercise you can do is focusing on a part of your body which feels tense. For example, while you're afraid, your chest might feel tight. After noticing this tension, switch your focus to a part of your body which feels neutral or pleasant, such as the stability of your feet on the ground. Alternate your focus several times between these 2 specific body parts for about 15 seconds each. Pay attention to the difference between the sensations as you shift focus from 1 to the other. Finish the exercise by focusing on a neutral or pleasant area. In a similar way, you can ground yourself in the present moment: Notice how your feet feel on the grand. Shift from one part of your feet to another, and notice the change in texture and pressure while doing so. You can also notice other sensory data around you, such as any nearby sounds. Then, scan your body, moving upwards. Notice any sensations in your feet, noting how they feel in the present moment. Then move up your legs, again noticing how that part of your body feels. Continue scanning your body like this, until you have noticed how every part of your body feels. You can also use body scanning on its own, to get yourself out of your head.

A technique I like a lot is to hug yourself. Cross your arms over your chest and place your hands under your upper arms, so that your hands touch your sides, as if someone is hugging you from behind. Gently squeeze your body. You can also run one hand up and down your body gently, under your upper arm. This is particularly effective when dealing with fear. Slowly breath in and out, and gradually lower your arms. This can work in many situations when you have difficult feelings apart from fear, like sadness.

Another techniques you can use recalling a pleasant place and time in your mind, where you felt calm and happy. My Grandmar's living room works for me for example. It's better to do this when you're not scared, so that you can use it later, when you are. Remember all of the sights, sounds, colours and textures in the place in question. Stay focused on how calm and pleasant your sensations are for a minute or 2. Now, when you feel anxious or frightened, return to the memory of that place in your mind, including the sensation of happiness and calmness you felt.

You can try noticing which parts of your body feel tense or agitated. Now, sway your torso, shake your hands, or tap your feet to mimic your body's natural release of tension. Co-ordinate this with slow, deep breaths. Afterwards, notice how your body feels.