What can I do right now?
“I’m scared of something”
I’m scared of something? A fear that makes you want to avoid a place, a task or a person. Check whether the danger is here now or predicted.
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A fear that makes you want to avoid a place, a task or a person.
Try one of these now
- Best, worst, most likely — (5 min · Practical evidence)
- 5-4-3-2-1 grounding — (2–5 min · Practical evidence)
- Slow breathing — (2–5 min · Moderate evidence)
Why this can help
Check whether the danger is here now or predicted. If it is predicted, the smallest safe step toward it — not away — is what helps fear shrink over time.
When it is more than a rough moment
If you are afraid because someone is threatening or hurting you, your safety comes first — contact local emergency services or a support line. If a fear is taking over your life, a professional can guide you through it step by step.
Understand it better
- Fear and anxiety: what is the difference? — Fear answers a danger in front of you; anxiety answers one that might come. Each needs a different response. (6 min · Beginner)
- Why avoidance keeps fear going — Avoiding what scares you brings relief now and keeps the fear alive. The idea behind gradual facing. (8 min · Intermediate)
- Behavioural experiments — Testing a fearful prediction with a small, safe experiment instead of arguing with it. (7 min · Intermediate)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.