A Simple Way to Cope with Fear

Fear can feel painful, overwhelming, even paralyzing. Whether you’re facing a major life change like an illness or a break-up, or a more specific fear like giving a presentation to colleagues or standing in front a group and teaching a yoga class, I hope this post gives you some idea for navigating fear with more ease.

I’m not going to lie. I still have moments, hours, or even days when I’m consumed with fear about cancer. Despite the campaigns that have played out over the past 20 years, early detection does not guarantee a cure for breast cancer. (Laurie Becklund, a well-known reporter for the LA Times, faced this reality and wrote about it just before she died from metastatic breast cancer in March.)

I never used to be afraid to go to the doctor. But that’s different now. My fear arises with a vengeance when it’s time for a check-up. There are lots of them at this point. For all kinds of whacked out lady-related things that I won’t go into here. (You’re welcome.)

Last week, before one of these check-ups, I spent 24 hours moving through what I am now referring to as my Seven Stages of Coping with Fear. I am now intimately familiar with these stages because last fall they were on a repeat loop while I was constantly awaiting test results. This means that I:

1. Feel completely disconnected from my current reality and feign normal interactions with my loved ones while my mind works up as many worst-case scenarios as it can muster.

2. Google these worst case scenarios while pretending to watch The Amazing Race with my husband until my thumbs go numb.

3. Practice yoga. Moving the energy does make me feel better and it gets me out of my head. For a short period of time. But if the fear is great enough, it rears its ugly head again.

4. Feel nauseated. Which means that I either can’t eat or all I want to eat is chocolate and potatoes.

5. Blast Megan Trainor and dance around the living room. (This makes my poor husband feel nauseated.)

6. When all of those things don’t work….I cry. These days I try to cry when my husband is around because I know that nothing good comes from crying about cancer when I’m all by myself.

7. Finally, I do what my yoga teacher friend Deb Burkman (who also happens to be a breast cancer survivor) advised after I pleaded via email last year to share how she got through the diagnosis phase. Her answer was simple: She said she remembers what the Dalai Lama once said, which is that he tries to make friends with the fear. This sage bit of wisdom has helped me tremendously.

You see, most of the time when we feel fearful, we instinctively take some helpful action to mitigate the fear. But…what do you do when you can’t take action to make things better? When you can’t just take control of the situation? In my situation, the question is, how do I “sit” with the fear of facing my mortality head on?

It’s times like these when we’re really called upon to do yoga. We take all of those hours that we’ve logged on our mats—breathing and moving, watching and responding—and put them into practice. The technique of making friends with fear has served as a little bridge to help me do that.

Here’s the internal map of why it helps me so much: For starters, it puts me in the role of observer, or what’s known in yoga as witness consciousness. I can see the fear as a separate entity from me and observe it, just like I watch my body during asana practice. I can see that it has an energy just like all my other emotions have different energies and effects. And I can witness how it’s causing me some pain. But I don’t have to be sucked into the loud screaming drama of fear just like I don’t have to put all of my focus and attention on the most difficult aspect of a pose. I can stand back and watch myself move through the challenging experience, whether physical or mental.

From that place of witnessing, I can start making friends with fear by acknowledging that it exists. The simple act of acknowledgment immediately defuses some of fear’s power. Instead of bracing myself and pushing against fear with my full body weight, I can stand and greet it eye to eye.

From acknowledgment comes acceptance. I allow the fear to be there. I don’t have to feel guilty or weak for my vulnerabilities. I don’t have to “warrior up” and conquer my fear. Fear is allowed to have its place in my consciousness from time to time. It’s allowed a seat at the table. I may not like the way it feels, but I can allow it to be there. And once I do that, I realize that I can handle it. Fear is not going to suffocate or drown me.

At this point – and this is the best part — I’m able to soften – inside and out. When I see fear as a something that I can make friends with, the energy of the emotion subsides a bit. It loosens its noose-like grip around my neck. My shoulders relax. My breath deepens. The fear itself is not so scary and angry and strange. It’s no longer an adversary, a scary black cat skulking around behind me – it’s actually quite sweet and scared and timid and normal. And I can feel that it needs what I need as I’m going through all of this – some love, some attention. A hug. A deep breath. A pat on the back. It needs some comfort. It knows that it’s got a crappy role in life, but it’s just doing its job, right?

When I soften, I’m in the true yoga space again. I’m present with the current reality – which is that I’m well. I’m not living in a hospital. And none of us knows how long we will live.

Now, I’m armed with a technique for when fear visits me again. I can repeat the inner mantra, “witness, acknowledge, allow, soften.” And you can, too. I hope it helps you with whatever fear you’re facing right now.


  1. Thank you so much for sharing your experiences!

    • Thank you, Wendy! I’m glad it spoke to you 🙂

  2. Thanks a lot Andrea!! You are simply so great and faithful. Thanks for sharing!

    • Thank you for that kind compliment, Aline! I appreciate your support 🙂

  3. How eloquent and succinct. Shanti !

    • Thank you, Fran! Shanti back to you!

  4. Beautifully said Andrea. Keep writing. You do it so well and have so much to share. May you continue to be well and happy.

    • So nice to hear from you, Chris! And thank you — for reading and for the kind words. Much love.

  5. Such an honest post, thank you. Befriending fear takes so much courage. Saying yes to fear takes so much courage. By writing about it you have already begun a healing process. May you be happy, may you be save, may you be well.

    • Thank you so much! It is definitely an ongoing practice. Sending love and metta back to you, too 🙂

  6. Dear Andrea,
    Your essays are helping me tremendously. I was diagnosed 18 days ago with breast cancer and I’ve told my husband repeatedly that the fear and anxiety is going to kill me before the cancer even gets a chance to do me in! Thank you for this. And, your “Thank you note to my body” is absolutely wonderful. I’ve been thanking my kidneys, my eyes, everything else that is working in my body and pushing me to survive this nightmare. Keep writing, you are a wise and compassionate voice. -Elise

    • Hi Andrea,
      I’m sorry to hear of your diagnosis. It’s SUCH big ole’ drag, isn’t it? (I clearly also try to defuse stress with humor 🙂 You may have already heard this but it helped me to hear it: The diagnosis/testing/waiting phase is the worst. It is so, so, so hard to remain calm when you don’t know what the plan is. You will get there,though. And you WILL get through this! You are not alone. I have spent a lot of time on the breastcancer.org message boards and it has helped me to feel that support. Much love to you and keep me posted, Andrea

  7. Beautiful. I can not thank you enough for sharing your experiences… verbalizing the seemingly endless wave of emotions that I also have had in the past several years, without having the skill to put into words. Not fully understanding how to handle this fear and desperately trying to push aside. Your great wisdom and courage is so very inspiring. I am filled with tears of gratitude. Sending you much love.

    • You are so welcome. Your comment filled me with tears, too! It feels wonderful to feel like I am helping in some way. Sending big love back your way.

  8. Thank you for being brave and sharing this post. While I don’t have a fear of the magnitude you are facing I have fears that wake me up in the middle of the night. Instead of fighting with them, I’m going to try what you have done, and see if that can make them less threatening. I have a feeling I will be re-reading this post a lot to give me the courage to do this!

  9. Hi Holly! Isn’t it so interesting how fear can lurk and then pounce? I hope you find the technique helpful. Let me know! Warmly, Andrea

  10. Hi Andrea

    Your article really touched a chord with me in so many ways.. Without over embellishing you got to the essence of how fear affects us. The mood swings, sleepless nights imagining always the worse case scenarios… Thank you for sharing, so brave, so eloquent, thoughtful and supportive. In gratitude, Derval.

  11. Hi Andrea
    Thank you for sharing your experience and sage advice. I have completed a Yoga for People Living with Cancer Module with the wonderful Julie Friedeberger here in London and will be adding your post to my course notes – invaluable advice.
    With love
    Tim xx

    • Hi Tim — I’m so happy you found it helpful. Thank you for letting me know! Andrea

  12. Andrea – thank you so much for sharing. I often face fear and anxiety about different things in life and your story helps remind me to keep it all in perspective. I have a couple big events coming up in the next month which have been keeping me up at night and I have noticed how my yoga practice is here supporting me on the journey, I just have to surrender. Looking forward to your next post!

    • Thanks, Robyn! Can’t wait to connect with you more soon. I’m so happy to have you as a reader.

  13. Andrea, I am getting ready to teach a class tomorrow and reading this now. It’s so timely (during co-vid) and my students will love the message. Fear can sit at your table but you don’t have to like it. just witness it. Thank you thank you

    • You are so welcome. Glad it’s helpful.


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