Welcome all feelings and thoughts, including dread, as if they are guests at a party in your mind, allowing them to be present without judgment or trying to control them, as fighting them only makes them stronger.
Shift your cognitive approach to dread from aversion to seeing it as a protective mechanism, acknowledging its underlying positive intention (e.g., trying to protect you) to temporarily disarm its intensity.
Journal or draw your thoughts and feelings to get them out of your head, as this can stop looping anxieties, allow for objective analysis, and help you gain new perspectives.
View dread as useful information, alerting you to something important to wrestle with, deal with, think about, or prepare for, rather than trying to make it disappear, and use it as a signal to take immediate action.
Gradually approach and engage with the things you fear, including death, as this direct confrontation can normalize the experience and reduce the intensity of your fear over time.
Actively surround yourself with memento mori (symbolic or visual reminders of death, like skulls or mirrors) to keep mortality at the forefront of your mind and motivate intentional living.
Seek deeper connection, beyond just information, with the things you dread, as this can lead to feeling more human, less scared, and help overcome paralysis.
Connect with and observe local nature, noticing details like hills, rocks, and trees, to counteract negative information, foster well-being, and move towards environmental action.
Practice empathy by understanding and respecting the hurt experienced by all parties involved in a conflict or tragedy, as everyone feels hurt regardless of their role.
Be lenient with your journaling practice, using any available materials like a scrap of paper and a pen, without needing fancy supplies or aiming for perfection.
Try using a ‘most dangerous writing prompt’ app or website to force continuous writing for a set time (e.g., 15 minutes), helping you get thoughts out without self-censorship.
Observe sunsets daily to find natural beauty and re-center yourself, especially when feeling disconnected or fearful about nature, as beauty is almost always available.
Research the Indigenous history of the land you live on to foster a deeper connection and understanding of your local environment and its past stewards.
Be open to experimenting with various tools and practices that have helped others manage emotions, even if you use them intermittently or imperfectly, as learning from others’ experiences can be beneficial.
Sign up for the 5-day Dread Project email challenge at dreadproject.com to receive daily prompts and activities for working with dread.
Download and use the ‘10% with Dan Harris’ app for a library of guided meditations to help with stress, anxiety, sleep, focus, and self-compassion, and access weekly live Zoom community sessions.