In short: The Buddha gave three simple practices for fear and anxiety in the early texts: recollect what is steady, such as the qualities of the Buddha (SN 11.3); return to the breath (MN 118); and tame the restless mind gently (Dhammapada 35). His exact words are quoted below. These are practices for everyday worry, not a treatment for anxiety disorders; please see a professional if anxiety is severe.
The Buddha knew fear well. His monks lived alone in forests and empty huts, and he gave them simple, practical ways to meet fear: recollect what is steady, return to the breath, and tame the mind gently. Here are his words, quoted exactly from the early texts.
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The Buddha's words
In the wilderness, at a tree’s root, or an empty hut, O mendicants, recollect the Buddha, and no fear will come to you.
Araññe rukkhamūle vā, suññāgāreva bhikkhavo; Anussaretha sambuddhaṁ, bhayaṁ tumhāka no siyā.
SN 11.3 (SuttaCentral), translated by Bhikkhu Sujato.
Just mindful, they breathe in. Mindful, they breathe out.
So satova assasati satova passasati.
MN 118 (SuttaCentral), translated by Bhikkhu Sujato.
Hard to hold back, flighty, alighting where it will; it’s good to tame the mind; a tamed mind leads to bliss.
Dunniggahassa lahuno, yatthakāmanipātino; Cittassa damatho sādhu, cittaṁ dantaṁ sukhāvahaṁ.
Dhammapada 35 (SuttaCentral), translated by Bhikkhu Sujato.
How to use these when anxiety rises
- Feel your feet and name it: "Fear is here."
- Breathe out longer than you breathe in, three times.
- Recall one steady thing: the Buddha's calm, a teaching, a good friend.
- Choose one small, kind next step.
Read the whole chant against fear: the Dhajagga Paritta, and the breathing method: Ānāpānasati. These teachings can steady the heart; if anxiety is overwhelming or lasting, please also talk to a doctor or counselor.
Related: Buddhist teachings on fear.
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Questions people ask
What did the Buddha say about fear?
He told monks who felt afraid in lonely places to recollect the Buddha, the Dhamma or the Saṅgha: 'recollect the Buddha, and no fear will come to you' (SN 11.3).
Is Buddhist practice a treatment for anxiety?
It is not a medical treatment. Many people find mindful breathing and recollection calming; if anxiety is severe or lasting, please see a professional.