Do you often find yourself worrying, feeling tense or anxious, even when there’s no clear reason?
This is a common experience. Many of us live with a continuous undercurrent of fear, shaped by the way our nervous system has evolved. As neuropsychologist Rick Hanson explains, humans evolved to avoid the second mistake (not fearing the tiger when one is near) at all costs, which has led us to overestimate threats and overlook opportunities—or our own resources. This is why so many of us experience unnecessary anxiety.
A Growing Wave of Anxiety
In recent years, I’ve noticed a significant rise in clients struggling with anxiety and panic attacks. It seems that the collective uncertainty of our times—climate change, global conflicts, economic instability, and social disconnection—has intensified this widespread unease.
I understand this deeply. Many years ago, I went through a severe burnout. A constant stream of worries dominated my thoughts—not major concerns, but an endless cycle of small to medium-sized anxieties that kept my mind spinning.
At first, I wasn’t fully aware of it. But my overactive mind wouldn’t switch off, even at night. Negative thoughts created tensions in my body, reinforcing my anxiety. This cycle kept me in a near-constant state of alarm, making relaxation—and even sleep—nearly impossible. Eventually, I started waking up with panic attacks. I couldn’t sleep for months, and even doctors struggled to help me, and sleeping pills weren’t effective.
It was only when I started practising mindfulness that I gradually began to break free. Over time, I learned how to see my thoughts more clearly, calm my body, and let go of unnecessary fear.
Real Threat or False Alarm?
Fear serves an important function when it is based on real threats. It enables us to respond quickly and activate the fight-flight-freeze reaction in life-threatening situations. However, for most of us, these moments are rare. And yet, we often find ourselves flooded with unnecessary fear or living with a low-grade, persistent anxiety.
The key is to find a healthy balance—neither underestimating real dangers nor overreacting to minor worries. This is where mindfulness plays a crucial role. It helps us discern what is truly a problem and when it is just our mind giving a false alarm.
Strategies for Letting Go of Unnecessary Fear
So, what can you do to loosen the grip of needless worry? Here are some insights from my own mindfulness practice over the years:
1. Recognise False Alarms
Mindfulness helps us become less reactive. By pausing and taking a few breaths, we can step back and observe our thoughts, noticing whether we are responding to a real threat or an imagined one.
Here is a guided STOP practice to help you see more clearly.
2. Question Your Thoughts
Worrying is the mind’s attempt to “fix” an emotional problem by thinking it through. But overthinking often makes anxiety worse. When I realised that thoughts are just thoughts—not necessarily facts—I was able to stop believing every worry my mind generated.
To put things in perspective, try asking yourself:
- How likely is this to happen?
- What’s the worst-case scenario?
- How would I cope? What resources could I draw upon?
- What would I tell a friend who is having this worry?
3. Soothe Your Body
Anxiety doesn’t just affect our minds; it often shows up in our bodies as well. Self-compassion techniques, such as soothing touch (placing a hand on your heart or belly) or the body scan meditation, can help you reconnect with your body and release tension.
Here are a guided boydscan practice and a soothing touch practice to try this out.
4. Take in Moments of Peace and Ease
While anxiety primes the brain to focus on threats, we can actively train ourselves to notice and absorb positive experiences. Notice moments of ease, safety, or well-being—even small ones. Deepen and intensify this sense of calm so it can become part of your inner resources.
This process of positive neuroplasticity rewires the brain for resilience. As neuroscientist Rick Hanson says, “Neurons that fire together, wire together.” If we repeatedly absorb moments of calm and safety, we strengthen our ability to feel at ease, even in difficult times.
Here is a practice on cultivating inner calm, joy and love.
5. Ask Yourself: What Is Within My Reach?
he world can feel overwhelming, and we cannot control everything. But we can focus on what is within our reach. What small actions can you take—whether for yourself or others—to bring more kindness, connection, or stability into your life? Sometimes, even small mindful actions—like taking a break or connecting with a friend in need—can create a positive shift.
6. Seek Professional Support if Needed
If your anxiety or panic attacks feel overwhelming, seeking professional support can provide tailored guidance and relief. A skilled therapist or coach can help you develop strategies to cope more effectively.
A Final Thought
Letting go of unnecessary fear is not about ignoring challenges—it’s about finding clarity, cultivating inner strength, and responding with awareness rather than reactivity.
While the world’s uncertainty is real, so is your capacity to navigate it with courage and care. By offering yourself kindness, balancing your perspective, and strengthening your inner resources, you can meet life’s challenges with greater ease.
