How to Stop Thinking About Scary Things

Co-authored by Samantha Fox, MS, LMFT

Last Updated: January 12, 2022 References Approved

Fear is your brain's pre-programmed response to something scary.^{[1]
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Research source} It is completely natural for a spooky thought or image to be imprinted in your head, and make it hard for you to sleep. Small amounts of fear are positive for your health, but when it takes over it can interfere with your peace and happiness. Whether you're afraid because of a movie, a natural disaster, or even spiders, there are ways of coping.

Method 1

Method 1 of 3:

Distracting Yourself

1
Listen to music. You can listen to anything that you enjoy. Classic rock or the latest pop song should get you going. For even better results, try dancing for fun to the music.
2
Watch a comedy movie. The human brain will remember recent images best. Having a good laugh can help by "overwriting" the memory of your scary thoughts.^{[2]
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- You could also watch a light-hearted television show.
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3
Do something relaxing. Paint your nails, give yourself a spa day, or just go and hang out with your friends. A large process of unwinding from feelings of fear is by relaxing your mind. Take a relaxing bath. This will soak your mind into a state of meditation. Try setting the mood with candles and bath soaps for better relaxation.^{[3]
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4
Read a light-hearted book. Focusing on the lighter subject material in the book, even for a little while, will help distract your thoughts from those that have been scaring you. You could even read a book that is meant for younger audiences.
5
Do something artistic. If you like coloring then you should draw! Make something you enjoy. Doing art can even help channel your scary thoughts into something expressive. The creative process is known to cause happiness.^{[4]
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- You could even write a poem if you enjoy writing.
6
Treat yourself. Go out and get some take-out food or have a pizza delivered to your house. Satisfying your palate releases serotonin into your brain. This is a chemical process that happens in your brain which causes happy feelings.
7
Think about something mundane. Think about what happened that was funny today. Think about how small you are in this world. Try zoom outside yourself up into space where you are simply a small dot on a series of larger dots. Your fear might feel irrelevant afterwards.
8
Picture a place you feel safe. Clear your mind of unwanted images by filling it with images you do want. Think about the last time you went to Disneyland. If you have access to photographs of one of these times, then look at them and put yourself back into that environment. Remember the sights, sounds, smells, and the warm feeling of being safe.
9
Be with someone. Sleep with a parent, brother or sister to help you feel not alone. It helps if there is someone you love and feel comfortable with around.
- Discuss your scary thoughts and concerns with someone you trust. They can provide an outside perspective on your thoughts. Also, sharing is a healthy way to express your thoughts, which helps you stop dwelling on them.^{[5]
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10
Be with a pet. Animals can help you forget the scary thoughts. Dogs especially have a therapeutic effect on the human brain.^{[6]
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Research source} Try playing with them. Their happiness will rub off on you.

Method 2

Method 2 of 3:

Doing Physical Activity

1
Practice a light exercise. A good way of cleansing your emotional state is by exerting yourself physically.^{[7]
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Research source} You don't need to go to the gym. Simply do a quick weightless exercise:
- 10 reps of push-ups
- 30 reps of crunches
- 20 jumping jacks
- Rest for five minutes and repeat
2
Go for a run. One of the most therapeutic activities you can do to yourself is to go out on a run. Getting your cardiovascular system going will help clear some of your scary thoughts.^{[8]
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- Run outside! Spending time in nature lowers your anxiety, as well as your tendency to dwell on your thoughts.^{[9]
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3
Play a sport with friends. This activity should help you twice as much. You are surrounding yourself with people and exerting yourself physically. Try whatever sport you like to play with your friends, whether it's football, soccer, basketball, or whatever.
4
Practice Yoga. Yoga requires you to control your breathing and send it to different parts of the body. Doing this as a way of coping with scary things, can be very therapeutic. Going to a yoga class will improve your technique and help center yourself into a peaceful environment.
- If you're unable to go to a yoga class, try doing some simple yoga moves at home.

Method 3

Method 3 of 3:

Managing Your Fear

1
Limit your intake of negative news. The news often features negative or scary stories because those are the ones that stand out. They're more remembered than positive events. Avoiding the news can help you shake off these fears.
2
Examine what's scaring you. Take some time to determine what it is that is scaring you. A lot of time people know exactly what is scaring them, but others are unclear what the root of their fear is. Try writing out a list of thoughts that are troubling you.
- Try to connect to the part of you that's constantly thinking about scary things. Then, see what it's trying to tell you—maybe it wants to protect you from being surprised or caught off guard if something upsetting or scary does happen.^{[10]
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  Expert Source
  
  Samantha Fox, MS, LMFT
  Marriage & Family Therapist
  Expert Interview. 19 January 2021.}
3
Take deep breaths. Relaxing your mood is an important step into reaching a more peaceful state. Hysterical moods are not healthy and can even further your state of fear. A good way to calm yourself is to take deep breaths. You'll want to be calm in order to better face what is scaring you.
4
Ask yourself questions. Write out a few questions, reflect on them, and try to fill in a response. Try these questions:
- What am I afraid of?
- Is this realistic?
- What is the worst that could happen?
- Where do I feel fear in my body?^{[11]
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5
Draw what's scaring you. If you have a tangible fear like a character from a horror movie, a spider, or whatnot, try drawing it. You can print out an image from the internet and try to draw it. Spending a prolonged period of time with your phobia will help you get past feeling afraid of it.
6
Expose yourself. Avoiding what is scaring you can take on a worse outcome than your initial feelings of fear. Before seeking outside help, stand up to your fear and welcome it. It will be challenging, but doing this could help you place things into perspective.^{[12]
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Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}
7
Be patient. Dealing with your fear can take a long time to truly overcome, but with persistent work, you can overcome it. Rely on a simple set of exercises to solve your issue: patience, persistence, education, and being committed.^{[13]
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8
Seek professional help. If you find these thoughts to persist you may need extra help from a professional. Some fears aren't caused by a scary movie, but rather caused from an unknown source about something irrational. This type of fear is better treated with medicine or support from a therapist.

Expert Q&A
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Question

What if I can't expose myself to my fears, or see anyone (therapist, friends, family, etc.)?

Paul Chernyak, LPC
Licensed Professional Counselor
Paul Chernyak is a Licensed Professional Counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.

Paul Chernyak, LPC

Licensed Professional Counselor

Expert Answer

Support wikiHow by unlocking this expert answer.

Try challenging your fears by yourself first. Get a self help book from your library or online. You could also try doing therapy online anonymously through a site like Talkspace or Betterhelp.
Question

What do I do when I am scared of a real event?

Paul Chernyak, LPC
Licensed Professional Counselor
Paul Chernyak is a Licensed Professional Counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.

Paul Chernyak, LPC

Licensed Professional Counselor

Expert Answer

Support wikiHow by unlocking this expert answer.

Try to figure out what specifically scares you about the event and address it directly. Sometimes we make mountains out of molehills. It's possible that you're blowing the consequences of the event out of proportion. Rarely does a single event have major consequences. When you think of the worst-case scenario, ask yourself "So what?"
Question

Why do I have scary thoughts?

Samantha Fox, MS, LMFT
Licensed Therapist
Samantha Fox is a Marriage & Family Therapist in private practice in New York, New York. With over a decade of experience, Samantha specializes in relationship, sexuality, identity, and family conflicts. She also advises on life transitions for individuals, couples, and families. She holds both a Master’s degree and a Marriage and Family Therapy License. Samantha is trained in Internal Family Systems (IFS), Accelerated Experiential Dynamic Psychotherapy (AEDP), Emotion Focused Couples Therapy (EFT), and Narrative Therapy.

Samantha Fox, MS, LMFT

Licensed Therapist

Expert Answer

Support wikiHow by unlocking this expert answer.

Connect to the part of you that's constantly thinking about scary things. Find it in or around your body. Then, see what this part of you wants to tell you. It's likely that a part of you feels you need these thoughts to protect you from being surprised or caught off guard when something scary happens, so it's keeping you in a hyper-vigilant and aware state to keep you ready.

Warnings

If you experience this problem repeatedly after watching scary movies, horror films may not be the right kind of genre for you.

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