You’ve experienced what it’s like to be scared of things, be it the threat of thunderstorms, going for a dentist visit, or a stranger knocking on your door, or the loss of someone close to you.
Fear is a normal response that tells our bodies to be cautious. Anxiety is one type of fear, which is more concerned with anxiety and worry about the future, instead of being concerned about something happening now.
If anxiety and fear become the norm throughout our life, it can are an issue. If your drain is blocked at the kitchen sink is an issue is it something you can ignore?
Absolutely it is not. Call a plumber, or attempt to solve it yourself. If fear causes damage to your mental and physical well-being, and you notice yourself staying away from things that could increase your fear Don’t let it go unnoticed. If anxiety is a crippling condition that causes you to feel scared and ill, don’t attempt to get rid of it.
The steps listed below could be the key to rid yourself of the anxiety and fear-related disorders in your life.
Table Of Contents
Step 1: Learn More About Your Fear
This is the most difficult, but it’s absolutely essential. It is impossible to overcome the fear that is hidden in the dark corners of your mind. It’s time to confront it.
If you look towards someone who is in front of you, you look into that person and discover the way he appears and the way he acts.
When you face your fear (rather rather than towards it) you discover things about your fear that you did not have prior to. This awareness can help you overcome it.
For help in overcoming your anxiety and fears Try keeping a journal over 2 or 3 weeks. Keep track of any patterns you see.
Do your hands become into a tense clammy state and your stomach tightens at the sound of the doorbell? Do you notice more signs of anxiety during the morning or evening?
What are you prone to do when you are faced with anxiety? Note down any thing that you think is important. Writing your fears’ patterns and symptoms to paper will help you understand them. They’re no longer overwhelming and unsolvable.
The most important thing is that knowing all about your fears will give you a better idea of what you can do to combat it.
Step 2: Apply Your Imagination To Create Positive Outcomes
A creative mind is a great thing. It can give you strength to think creatively, as well as capacity to look out of the box. Unfortunately, an active mind can be a negative tool that causes you to imagine negative aspects.
Your imagination may magnify the anxiety you feel which can make the situation appear more dire than it is.
Don’t let the imagination take you down the dark alleys of fear, make use of it to overcome anxiety. How do you accomplish this?
Choose a time that you’re calm and not stressed. Relax your eyes, and picture yourself in a scenario that typically triggers anxiety.
For example, if you fear being lost in a busy building imagine yourself in an airport that is crowded. Now, imagine you are taking care of the situation calmly.
Don’t get tense and start to cry. Instead, you look for the information counter or sign that can assist you in finding that sense of direction.
Imagine yourself arriving at the right parking area before unlocking your car’s door, and driving to your destination without any hiccups.
The tranquility you felt in your imagination could actually assist you in navigating the real ordeal with more ease.
Step 3: Train Your Brain In An Unlike Way Than The Way You Normally Do
Your anxiety and fear result from a particular part of your brain and allow emotions to take over rational thought.
If you are experiencing fearful symptoms manifesting attempt to utilize another area that your brain. Concentrate on numbers, for example.
The nurse at the clinic could have a patient assess his pain on an scale from 1 to 10. This scale can be used to gauge your anxiety.
What is your level of anxiety even if you’re calm or 10 would be your the most distressing sign? Take a moment to think about it.
Do you put the level of your anxiety at seven? It’s very good. You can work to lower your fear rating to a 4 or 3. Consider using the next method to decrease your fear level.
Step 4: Focus On Your Breathing
Breathing is more crucial than you imagine. Most often, anxiety starts with a short breath. Short breaths can trigger several negative body reactions that quickly turn into anxious attacks. The most effective way to overcome the anxiety attacks that are quick to erupt is to regulate your breathing.
The good news is that breathing deeply isn’t too difficult. When you realize that you’re feeling fearful put your attention upon your breath. Inhale deeply and then slowly release it.
Be sure that your exhale is longer than the length of your inhale. This isn’t a mere psychological trick. Deep breathing helps your body relax physically.
Step 5: Practice Mindfulness
You’ve heard of mindfulness but what is it exactly? Mindfulness is a non-conscious practice that helps you be more aware of your fears. In Step 1, awareness will help to overcome fear and anxiety.
Use these tips to help you stay calm for less intense moments of anxiety and fear. If you notice your anxiety symptoms are surfacing, get comfortable and reflect on what’s occurring to you.
It’s like writing an imaginary journal entry. Pay attention to the symptoms that arise. Do nothing to address it. Simply sit and take note of yourself as the situation goes on.
By being passive, you can increase your awareness of yourself and stops people from performing the usual behaviors you perform when you are feeling fearful. It will help you break out of your rut.
Step 6: Use Nature As Your Therapist
Therapy sessions with a therapist are the best method of overcoming your anxiety and fears. But, you don’t have to be in the office of your therapist. Consider taking an outdoor walk instead!
Natural beauty in backyards, parks or any other place where the plants are growing will aid in reducing anxiety and fears. Nature helps calm people, decreasing the stress level and altering moods from anxious to calm.
Additionally, the physical exercise of jogging or walking demands us to utilize our brains in a different way and can trigger the brain to switch from fearful and irrational thoughts to more clear thinking, which can help us to overcome anxiety.