| Anger | Autism | Confusion | Depression |
| Exercise | Fear | Mental Health | Physical Health |
| Shame | Sleep | Stress | Supporting A Loved One |
Fear is a natural response to uncertainty. Letters arrive without warning, plans change at short notice, and important decisions seem out of your hands. Your body reacts before your mind catches up. Heart rate climbs, thoughts race, sleep gets lighter and you jump at every notification. You cannot switch fear off, but you can bring it down to a level where you can think clearly and act sensibly.
Start with your body. Slow your breathing so the out-breath is longer than the in-breath. Feel your feet on the floor, notice three things you can see, two you can touch and one you can hear. A cold glass of water, a window open for fresh air, and a short walk can settle the system enough to make the next choice. If fear spikes during an appointment or a visit, say so and ask for a brief pause before continuing.
Contain the flow of information. Fear grows when news, opinions and speculation arrive all day and all night. Set a short daily window for case admin and stick to it. Outside that time, put updates in your notebook and come back later. Ask professionals to confirm key points in writing so you are not trying to remember fast conversations after the fact.
Prepare for the moments that trigger you. If phone calls make your stomach drop, write a short script for what you want to say and the questions you need answered, then read it during the call. If meetings in busy offices set you on edge, arrive ten minutes early, take a loop outside, and ask for a quieter space or written questions. For probation or unpaid work, ask for clear instructions, predictable breaks and a quick recap at the end so nothing is missed. If fines or enforcement worry you, request a straightforward payment plan with dates and amounts set out in plain English.
Keep decisions small and grounded in facts. Write down what you actually know, what you do not know yet, and the next sensible action. If your mind runs to worst-case scenarios, answer yourself with one or two realistic alternatives and return to the action you can take today. After a hearing, a prison visit or a difficult appointment, do nothing complicated for half an hour. Eat, walk, breathe, then note the next step once your heart rate has come down.
Look after your foundations. Regular meals, water, and a set bedtime make fear easier to manage. Keep caffeine low after lunch. Reduce late-night scrolling and switch screens off earlier on tense days. If you take medication, follow the plan and speak to your GP if side effects or sleep problems appear. Gentle exercise helps your body process adrenaline; even a ten-minute walk counts.
Use your support. Tell one trusted person when you expect difficult news and what you need from them, whether that is a check-in message, company on a visit, or help taking notes. If you are supporting someone who is fearful, keep your own routine steady and agree a time of day to handle case admin so it does not consume every conversation.
Ask for professional help when fear won’t shift. Your GP can discuss options for talking therapies or other support. If fear is tipping into panic attacks, intrusive thoughts or urges to harm yourself, reach out now. You can call Samaritans on 116 123 for confidential emotional support, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.
Fear will come and go as the process moves on. Your job is not to eliminate it, but to bring it down enough to take the next step. Breathe slow, narrow your focus to what you can do today, and let others help you carry the rest.
If you have any questions then contact us using the link below.
This page gives general information only. It is not legal advice.