What should I do if I'm scared by something

Being scared by something can be alleviated through deep breathing regulation, shifting attention, talking and communicating, moderate exercise, and seeking professional help. The startle response is usually caused by sudden stimuli, psychological sensitivity, accumulated stress, traumatic experiences, or anxiety tendencies.

1. Deep breathing regulation

Slow abdominal breathing can quickly calm the physiological arousal state. Inhale deeply through the nose for 4 seconds, hold your breath for 2 seconds, then exhale slowly through the mouth for 6 seconds, repeating 5-10 cycles. This method activates the parasympathetic nervous system to lower heart rate and reduce stress hormone secretion, making it suitable for immediate regulation after sudden fright. Keep the environment quiet and close your eyes for better results.

2. Shifting Attention

Immediately turning attention to specific sensory experiences can interrupt the cycle of fearful thinking. You can observe the color and texture of surrounding objects, listen to environmental white noise, and touch physical objects such as plush toys. It is recommended to choose activities that require mild cognitive involvement, such as Sudoku games, puzzles, or simple handicrafts, with a recommended duration of more than 20 minutes to form new neural excitation foci.

3. Expressing and communicating

Describing the details of an event to a trusted partner can help reconstruct cognition. When expressing, it should include three elements: the process of the event, physical reactions, and emotional changes, and the listener should maintain a non judgmental attitude. Social support can promote oxytocin secretion and alleviate excessive activation of the amygdala. If there is no one to confide in temporarily, using written records has a similar effect, but it is necessary to avoid repeatedly recalling terrifying details. Moderate exercise can metabolize excess adrenaline through aerobic exercise. Moderate intensity exercises such as brisk walking, swimming, or dancing should last for 15-30 minutes, with a heart rate maintained at around 60% of maximum heart rate during exercise. The warmth and slight fatigue of the body after exercise are effective signals of stress release, but vigorous exercise within 3 hours before bedtime should be avoided to affect sleep repair.

5. Professional assistance

Psychological intervention is required for palpitations, flashbacks, or avoidance behaviors that persist for more than one month. Cognitive behavioral therapy has a significant effect on specific fears, while systematic desensitization can gradually reduce sensitivity. If accompanied by insomnia or depression, doctors may recommend short-term use of anti anxiety drugs such as paroxetine and sertraline, but the course of treatment must be strictly controlled according to medical advice.

Daily mindfulness meditation training can enhance emotional regulation ability. Three times a week for 10 minutes each time can enhance the regulation of the prefrontal cortex on the limbic system. Maintaining a regular daily routine and intake of magnesium and vitamin B can help stabilize the nervous system. It is recommended to establish an emergency plan, such as setting up an emergency contact list and a soothing music playlist, which can quickly activate the response mechanism when encountering sudden fright again. Individuals who have been in a high-pressure environment for a long time should undergo regular psychological resilience assessments.