How to Cope When You Fear Something Bad Might Happen
This page explains why unwanted fears can trigger crying and panic, even when nothing has happened. It also covers ways to calm your body and thoughts, and when to seek professional help.
How can I stop crying out of fear for something I don't even want to happen, but I'm terrified it might anyway?
That does not mean you want it to happen. It means your mind has caught a possibility and your body is sounding an alarm; crying is the overflow. Don’t fight the tears—settle your body first.
- Plant both feet on the floor and unclench your jaw and hands.
- Take slow breaths, making each out-breath longer than each in-breath.
- Name five things you can see and remind yourself where you are right now.
- Say to yourself: This is a feared possibility, not something happening now.
- Ask whether there is one useful action you can take in the next ten minutes; if not, gently return to the present.
Stay with the next minute, not the whole imagined future. If you can, sit near someone you trust and say, “I’m scared and I need company.” If you might hurt yourself or someone else, or cannot keep yourself safe, get to a trusted person now and ask them to arrange emergency help.
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