Overcoming Fear

Fear is an important human emotion that helps us detect threats, and is focused on something immediate and of the present. Anxiety differs from fear, as anxiety is more future oriented - more focused in diffusing a potential threat. Though their definitions are different, they are used interchangeably in our daily communication.

Both feelings of fear and anxiety are intense and real, but can cripple us and become a barrier to peace, purpose and personal growth when we are not able to figure out how to overcome these situations and problems that we go through. So let us look at how we can overcome our fears and worry, and also learn how to draw strength from God to overcome our challenges.

When we are worrying about the future and what our future holds, we are encouraged to seek peace through prayer and God’s presence. Jesus specifically taught not to worry about tomorrow, emphasizing trust in God’s provision.

Matthew 6:34 (NIV):“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

The Bible consistently teaches that God is sovereign and already knows what the future holds, which should bring comfort. Jeremiah 29:11 (NIV): “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you a hope and a future.” Proverbs 3:5–6 (NIV):“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.”

Change can seem overwhelming, especially if the change is not under our control, and will cause us to get anxious. One source of fear during change is uncertainty, but the Bible reassures us that God remains the same. Malachi 3:6 (ESV): “For I the Lord do not change; therefore you, O children of Jacob, are not consumed.” While circumstances may change, God's character and promises remain steady. Biblical stories often show that God uses change to refine, lead, or bless His people. Romans 8:28 (NIV):“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” Hebrews 11:8 (NIV): “By faith Abraham, when called to go to a place he would later receive as his inheritance, obeyed and went, even though he did not know where he was going.”

Other practical things we can do are - Ground ourselves. Catastrophizing is something that will come naturally once we start spiralling into worry especially through our ‘what-if’ statements. Therefore grounding ourselves to be in the present moment will help guide us back into the present rather than focusing on the worries of the future. A simple technique is the 5-4-3-2-1 technique (name 5 things you see, 4 you feel, etc.); and we can change them based on our convenience.

Our thoughts shape our feelings. Anxiety about the future often stems from irrational beliefs. Identifying our irrational beliefs, challenging them, and then replacing them with balanced thoughts will help us combat these irrational thoughts and beliefs.

Setting controllable goals is a powerful way to manage fear, which often arises from feeling powerless. By focusing on small, actionable steps—like developing a skill or creating a savings plan—you concentrate on what you can influence. This builds self-efficacy, the belief that you can handle challenges, which in turn reduces anxiety and increases your sense of control.

Fear of rejection can be very overwhelming and may make us avoid certain situations and people, and may limit us into doing what we need to do. Jesus, the Son of God, experienced rejection deeply. Isaiah 53:3 "He was despised and rejected by mankind, a man of suffering..."

There are certain things we can do inorder to overcome this fear. Challenge the automatic negative thoughts that you have, and combat those with other balanced thoughts. For eg: "They'll hate me," "I’ll embarrass myself," "I know they won’t like me." Replace it with balanced thoughts:"Even if they say no, I’ll be okay," "I can’t control their response, only my actions."

Strengthen your self worth internally - Many people with fear of rejection tie self-worth to external approval. Start developing self-compassion practices: Acknowledge that rejection is painful, but doesn’t define your value, choose actions based on your values, not fear, and affirm yourself realistically - Not “I’m amazing and everyone loves me,” but “I am enough, even when others don’t approve.”

Practice Emotional Regulation Skills - Become aware of your fear without reacting impulsively. Try grounding techniques during anxiety spikes, labeling emotions helps the brain regulate them ("I’m feeling anxious because I fear rejection"), practice slow, deep breathing to calm the nervous system.

At the heart of biblical teaching is the idea that God accepts you, even when others don’t. Romans 8:38–39 "For I am convinced that neither death nor life... nor anything else in all creation will be able to separate us from the love of God that is in Christ Jesus our Lord."

Seeking approval from people can trap you—but living for God's approval brings freedom. Galatians 1:10 "Am I now trying to win the approval of human beings, or of God?... If I were still trying to please people, I would not be a servant of Christ." Your true identity is secure—rejection by people doesn't change your status before God.

Death is the one certainty every human shares—yet for many, the very thought of it triggers deep anxiety, sleepless nights, or a looming sense of dread. Fortunately, there are effective ways to loosen death's grip on the mind.

The Bible consistently reassures believers that death is not the end, but a transition to eternal life with God. John 14:1-3 – “Do not let your hearts be troubled... I go to prepare a place for you.” Focus on living meaningfully rather than fearing the end. Ask God to help you live each day fully in His purpose, so live Purposefully Today - Ecclesiastes 3:1-2 – There is “a time to be born and a time to die.”

Challenge irrational thoughts and replace them with balanced thoughts. The thoughts may come in the form of catastrophizing and black and white thinking; for eg: I might die tomorrow. A rational way to combat this thought would be: I have been taking care of myself well all these years, and God is also watching over me. Nothing can come against me or harm me. Learning how to combat these thoughts would take practice but it is not impossible to overcome them.

Meeting with a mental health professional will also help you identify the irrational thoughts and ideas, and help you come up with ways to resolve these thoughts. Fear of death also comes from a point of being afraid of what the future holds, and is directed towards the future. Teaching yourself how to focus more on the present will help you ground yourself to this present moment, and there are ways of doing that too. When the thoughts start to spiral and get too much, take a moment to pause, close your eyes and feel your heartbeat. Understand that at that moment you are alive, safe and secure.

Another activity that we can do is a thought exercise:

Face the Fear with Faith

• Scripture: "Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me." – Psalm 23:4
• Thought Record: Write down one fear about death, evidence for and against it, and a rational or spiritual reframe.
• Journal Prompt: What specifically about death scares me? Where did this fear come from? Goal: Acknowledge your fear honestly and invite God into that space.

Fear of failure is often tied to social perceptions, and it’s often very subtle, making it hard to detect, and also closely tied to fear of making mistakes. It may manifest as self doubt, setting low expectations/goals to avoid disappointment, or excessive concerns over how one’s failure may negatively impact others. This pattern of behaviour can hinder personal development and suppress performance. Perfectionism, self-sabotaging behaviour and avoidance may also be manifested through such individuals, and may view failing as something that others will use to view them as unworthy or incompetent - creating more anxiety and stress.

Identifying and challenging irrational thoughts can reduce the emotional hold that the thoughts have. Words like must, have to, cannot, can be avoided to prevent these strong statements from taking a toll, for eg - “I must always succeed”, to “Let me try my best and see how things work out”. Developing a growth mindset where we see mistakes as opportunities to grow and improve, and developing self compassion - to be kind to one self in difficult situations, can make it easier for one to tolerate mistakes and failure. Being in an environment that encourages one to take risks in order to grow, learn and experiment will also greatly help one learn how to work through failure and mistakes, and if the fears are chronic, it is always best to meet a mental health expert to help deal with them.

One of the central messages of Scripture is that human weakness, mistakes, and even failure are not obstacles to God—they are opportunities for Him to work through us. “But he said to me, ‘My grace is sufficient for you, for my power is made perfect in weakness.’ Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.”- 2 Corinthians 12:9 (NIV). This verse teaches that our limitations and failures don’t disqualify us—they invite God's grace.

Fear—whether of failing, making mistakes, or being judged—is rooted in insecurity. But God’s love gives assurance and peace.“There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.” — 1 John 4:18 (NIV). This verse reminds believers that God’s love removes the fear of judgment, both from others and from ourselves.

Conflict is something most people tend to avoid and stay clear off, but if not checked well, it may lead to people pleasing behaviours. Learning how to overcome the fear can be addressed through different areas. The first being Cognitive Restructuring, where it involves identifying distorted thought patterns that contribute to anxiety that comes towards conflict - for eg: conflict will always lead to negative outcomes, or always expecting rejection when there is conflict. A more balanced perspective could be - recognizing that confrontation can be an opportunity for growth and stronger relationships can reduce anxiety and build confidence in handling difficult conversations.

The uncertainty of the result of the conflict may also motivate an individual to avoid conflicts, and resort to avoidance. By actively seeking information and clarifying misunderstandings, individuals can reduce anxiety and approach confrontations with greater confidence. In some cases, an individual may also evaluate the severity of the potential conflict, and may avoid it based on their evaluation of their self-efficacy to handle it. Therefore developing healthy ways of confrontation, coping strategies and enhancing self-efficacy can encourage an individual to engage in confrontations constructively rather than avoid them due to fear.

Fear of Missing Out (FoMO) mainly stems from anxiety, and that is what can be tackled. The distorted thoughts that one has that leads to the fear of missing out needs to rationalize accurately, and to build resilience towards not always having to be a part of, or follow a group or a trend, and to learn how to appropriately use social media to manage the digital overconsumption.

Compulsive behaviors like constantly checking the phone for messages or the need to open instagram every 30 mins can be regulated through distractions - going for a walk, talking to a friend, or engaging in a hobby, and reappraisal - which is changing the way you think about a situation to alter its emotional impact. For eg: “Everyone’s out having fun without me. I’m missing out and I need to check my phone constantly.” With reappraisal: “Social media shows only the highlights. People post curated moments, and it doesn't reflect real life. I’m fine where I am, and I can enjoy the present.” Generally, a trained mental health professional will implement cognitive appraisal in CBT to help the individual through this process. Reappraisal helps in reducing stress and weakens the urge to act on compulsions, enhances self- awareness, challenges unrealistic beliefs and encourages long term behavioral changes.

FoMO is often fueled by comparing our lives to others—especially on social media. The Bible warns about this kind of comparison. James 3:16 (NIV) “For where you have envy and selfish ambition, there you find disorder and every evil practice.” Scripture urges us to focus on our own calling, not someone else’s highlight reel. FoMO often focuses on missing out on temporary, worldly pleasures, but the Bible shifts our perspective to eternal priorities. 1 John 2:17 (NIV) “The world and its desires pass away, but whoever does the will of God lives forever.” We’re reminded to prioritize what truly lasts and not be overwhelmed by fleeting trends or events.

Fear is a natural part of life, and often arises when we feel out of control, but it doesn't have to control us. Psychologically, we can manage fear through tools like reframing thoughts, mindfulness, and gradual exposure. Spiritually, Scripture reminds us that we are not alone—"Do not be afraid, for I am with you" (Isaiah 41:10). Faith in God's presence and love (1 John 4:18) offers deep reassurance. By combining practical strategies with biblical truth, we can face fear with peace and courage. Trust God’s unchanging nature, lean on His presence and strength, believe that He uses all things for good, and walk by faith into the unknown.

(All information in this article is Public Domain)

References:

• Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond. Guilford Press.
• Dweck, C. S. (2006). Mindset: The New Psychology of Success. Random House.
• Ellis, A. (2007). Overcoming Destructive Beliefs, Feelings, and Behaviors. Prometheus Books.
• Sutton, S. (2015). Protection Motivation Theory - an overview | ScienceDirect Topics.