Fear is something you know. Fear is a natural reaction to warn our bodies to be cautious. Anxiety, a type of anxiety, is more concerned with the future and worry than it is about what is in the present.
Fear and anxiety can become a problem when they become a regular part of our lives. Do you ignore a clogged drain in your kitchen sink? You should not ignore it. Call a plumber, or fix it yourself. If fear causes damage to your mental and physical stability and you find yourself trying to avoid things that could increase fear, don’t ignore them. Don’t let anxiety become a crippling condition that makes you feel sick and afraid.
These 6 steps could be the key to overcoming anxiety and fear in your life.
Step 1: Find Out More About Your Fear
Although this is the most difficult step, it’s absolutely essential. A fear that is hidden in your subconscious can be difficult to overcome. It is up to you to face it. You can see the person you are facing by turning your face towards them. You will discover things about your fear when you look at it instead of away. This awareness will help you overcome your fear.
Keep a journal for two to three weeks to help you face your fears and anxiety. Keep a record of any patterns that you observe. Are your hands clammy or does your stomach clench when you hear the doorbell ring? Are you more anxious in the morning than the evening? What are your thoughts when you feel anxious? Note anything you find significant. Writing down your fears and symptoms can help you to understand them. They don’t have to be so overwhelming.
Most importantly, understanding your fear will give you an idea on how to combat it.
Step 2: Make Positive Use Of Your Imagination
The power of imagination is amazing. It can give you creativity and power. If you think of negative things, your active imagination can prove to be dangerous. Your fears can be magnified by your imagination, making it seem worse than it really is.
Instead of letting fear and its dark corridors lead you, use your imagination to overcome fear.
How can you do this? Choose a moment of calm when you’re relaxed but not anxious. Close your eyes, and picture yourself in a situation that would normally cause fear. Imagine yourself in a busy airport if you fear being lost in a crowd. Imagine yourself handling the situation calmly. You don’t have to freeze or start crying. Instead, you look for an information desk or sign to help you regain your senses of direction. Imagine yourself safely driving home, locking your car doors, and parking in the right spot.
You can find peace in the imagined scenario that you create, which will help you to get through the actual experience more peacefully.
Step 3: Think Differently About Your Brain
Fear and anxiety are caused by a part of your brain that allows emotion to override rational thought. Try a different part if you are experiencing fearful feelings. For example, think about numbers. A nurse might ask patients to rate their pain on a scale from 1-10. This scale can be used to gauge your anxiety. What is your anxiety level? Take a moment to think about it. What is your fear rating at 7? That’s very good. It is possible to lower that number to a 4, or 3. To lower your fear rating, you can use the next step.
Step 4: Concentrate On Your Breathing
Breathing is far more important than you might think. Anxiety is often triggered by short breaths. An anxiety attack quickly develops when you take in too little air. Controlling your breathing is the key to managing anxiety attacks quickly.
Deep breathing is easy. After you recognize that you are feeling fearful, you can stop worrying and just focus on your breathing. Slowly let your breath out and take a deep inhale. Your exhale should be longer than your inhale. Deep breathing is not a psychological trick. It forces your body to calm down.
Step 5: Practice Mindfulness
What is mindfulness? Mindfulness is an activity that encourages you to be more aware of your fears. As you have learned in Step 1, awareness can help you overcome fear and anxiety.
These mindfulness tips can be used during less severe periods of anxiety and fear. Recognize your fear symptoms and sit down to reflect on what is going on. This is similar to keeping a mental diary. Pay attention to the symptoms as they appear. Do not do anything. As the moment unfolds, just sit back and watch. Passiveness increases self-awareness and prevents you doing things that you would do if you were experiencing fear. It can help you get out of a rut.
Step 6: Make Nature Your Therapist
Talking to a therapist can help you overcome your anxiety and fears. You may not be able to visit your therapist every day. Instead, go for a walk outdoors! The natural beauty of nature, whether in the backyard or elsewhere, can help to reduce anxiety and fear. Nature can calm people and reduce stress levels. Walking or running outdoors can change how our brains work, which can lead to a shift from fearful, irrational thoughts to more rational thinking that can help us overcome fear.