dear lisa,
Dear Lisa,
When fear strikes, your body's alarm system activates before your thinking brain can catch up. That pounding heart, those racing thoughts, the tightness in your chest—they're all your body trying to protect you. But right now, you're safe.
Fear is not the enemy. It's just information, and sometimes, it's information your brain has gotten wrong. You don't need to fight it or make it disappear instantly. You just need to move through it, one breath at a time.
These aren't about eliminating fear—they're about moving through it with compassion for yourself.
Say out loud or write it down
Why this works: Labeling emotions reduces activity in your amygdala—your brain's fear center—and helps you regain control.
Question what your fear is telling you
Why this works: Often, our fears are predictions, not facts. Examining them logically can dissolve their power.
Use your breath to calm your nervous system
Why this works: Regulated breathing activates your parasympathetic nervous system—your body's natural calming mechanism.
This is your nervous system's reset button. Do it once, or do it ten times. Whatever you need.
Two tiny inhales, one slow exhale. It gently convinces your nervous system to soften.
Repeat 4-5 times or until you feel steadier
Read these slowly. Let them sink in.
Say these out loud or in your head. As many times as you need.
"I am safe in this moment."
"My body is reacting to a perceived threat, not an actual one."
"I've survived every scary moment before this one."
"Fear cannot hurt me—it's just information."
"I can feel scared and still be okay."
The fact that you opened this letter means you're choosing to face your fear instead of being swallowed by it. That takes courage. Even if it doesn't feel like courage—even if it just feels like desperation—it still counts.
You are safe. You are here. You are breathing. And that's enough for right now.
Chris 💙