In a world dominated by uncertainty, media-driven panic, and a never-ending stream of bad news, it’s no surprise that fear and anxiety are at an all-time high. But what many people don’t realize is that living in a constant state of stress isn’t just a mental burden—it’s a physical one, with real consequences that can quietly unravel your health.
Science has now caught up to what many of us have observed for decades: chronic fear weakens the body, disrupts our ability to heal, and accelerates aging. If left unaddressed, it will destroy your peace, your performance, and ultimately your purpose.
Let’s dig into what this really means—and what you can do about it.
The Real Cost of Living in Fear
Fear and anxiety activate the body’s stress response system—namely the hypothalamic-pituitary-adrenal (HPA) axis. This constant activation causes a cascade of negative effects:
- Weakened Immune Function (Cohen et al., 2012)
- Increased inflammation (Slavich & Irwing, 2014)
- Increased risk of heart disease – (Kubzansky et al.,1997)
- Cancer progression – (Glaser & Kiecolt-Glaser, 2005)
- Increased Risk of Alzheimer’s and other dementia – (Wilson et al., 2003)
- Panic Attacks, Depression, and PTSD
This isn’t theoretical. It’s physiological. And for those of us in high-stress roles—coaching, parenting, leading, or recovering—we simply cannot afford to ignore it.
Solution #1: Control What You Can Control
I once asked Howie Long—NFL Hall of Famer and one of the toughest men to ever play the game—how he managed to stay healthy and effective over such a long career in one of the most violent sports on earth. We were in Green Bay in the mid-90s, where I was coaching, and Howie was in town for a broadcast.
He said something I never forgot:
“Kent, I learned early that I needed to focus on the things I could control and not worry about the things I couldn’t. I could always control what kind of shape I stayed in, how hard I worked, and my mental attitude. I couldn’t control getting hurt, or the decisions coaches made—so I didn’t waste energy on it.”
That’s wisdom. And it’s applicable to far more than football.
You can control:
- What you eat
- How you train
- Who you spend time with
- How much sleep you get
- What you allow into your mind
You can’t control:
- Global politics
- The economy
- Other people’s opinions
- Tomorrow’s headlines
Anxiety festers when we spend too much time obsessing over what we can’t influence. That’s not responsibility. That’s bondage. And it’s killing people from the inside out.
So start with this: Do what you can with what you’ve got, right now. As Scripture reminds us, “Do not be anxious about anything, but in everything, by prayer and petition, present your requests to God.” (Philippians 4:6)
Faith and action—not fear and paralysis.
Solution #2: Train Your Nervous System
Fear doesn’t just live in your mind. It lives in your nervous system. And like most systems, it can be trained.
Here’s how:
- Breathe deeply and intentionally. Nasal, diaphragmatic breathing can shift your state from fight-or-flight to rest-and-recover.
- Move daily. Movement grounds your nervous system, restores brain chemistry, and builds resilience.
- Get outside. Sunlight and nature directly counter anxiety-related brain activity.
- Disconnect regularly. Social media and 24-hour news are engineered to keep you fearful. Cut it off.
At Aruka, we teach our clients to approach recovery and restoration just as intentionally as they approach training. Your mindset is a skill. And peace can be practiced.
🔁 Final Thought
Living in fear is not noble. It’s not wise. And it’s not what you were made for.
The path forward is not to ignore reality—but to engage it with a clear mind, steady hands, and an anchored heart. You don’t need to fear the future when you’ve been given wisdom, strength, and the ability to act.
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