Therapy Resource

Understanding My Worry and Fear Responses

A guided exploration of what fear feels like in your mind and body

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Understanding My Worry and Fear Responses

A guided exploration of what fear feels like in your mind and body

Fear is a natural response that helps keep us safe. When we feel scared or nervous, our brain activates the fight-flight-freeze system, which causes changes in our thoughts, body, and behavior (Siegel, 2020). Learning to recognize these signals is the first step toward managing fear in healthy ways. Use the prompts below to explore what fear looks and feels like for you.

1
My Fear Triggers
Things, situations, or thoughts that make me feel nervous or scared.
2
My Worry Thoughts
What my mind says to me when I am feeling afraid. These are the thoughts that play on repeat.
3
My Body Signals
Where I feel fear in my body—such as a tight chest, stomach butterflies, sweaty hands, fast heartbeat, or tense muscles.
4
My Usual Reactions
What I typically do when I feel scared: avoid, freeze, cry, seek reassurance, or something else.
5
My Coping Strategies
Things I can do to help myself feel safer and calmer, such as deep breathing, talking to someone I trust, or using positive self-talk.
Fear is not dangerous—it is your brain's alarm system doing its job. The goal is not to eliminate fear, but to learn to respond to it wisely.
Everyone feels afraid sometimes. Naming your fear takes away some of its power.

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