You understand what it’s like to be terrified of something, whether it’s thunderstorms, a dentist appointment, a stranger at your door, or losing someone close to you. Fear is a natural response that alerts our bodies to be cautious. But on the other hand, anxiety is a form of fear that is concerned with worry and the future rather than the present.
Fear and worry become an issue when they become a trend in our life. Do you ignore your clogged kitchen sink drain if it’s a problem? Obviously not. You can hire a plumber or attempt to repair it yourself. Don’t dismiss your fearfulness if it’s causing you physical and mental suffering or if you’re avoiding situations that can trigger greater anxiety. Don’t try to push the anxiety away when it becomes a crippling condition that leaves you scared and sick.
The following six steps could be the key to overcoming your fear and anxiety disorders.
1. Learn More About Your Fear
This is the most challenging phase, but it is also the most important. You can’t overcome a phobia buried deep into your mind. You must confront it. When you turn your face toward someone, you see them and learn about their appearance and behaviour. You see aspects of your fear that you didn’t know before when you turn toward it (rather than away from it). This awareness will assist you in overcoming it.
Try keeping a journal for two or three weeks to help you confront your anxieties and anxiety. Keep track of any patterns you find. For example, when you hear the doorbell, do your palms become clammy, and your stomach clenches? Do you have greater anxiety symptoms in the morning or in the evening? What do you usually do when you’re afraid? Make a note of anything that stands out. Assignment help writing down your fear patterns and symptoms can assist in clarifying them. They aren’t as large and overwhelming as they once were.
Most importantly, understanding your fear provides you insight into how to deal with it.
2. Use Your Imagination in Positive Ways
The ability to imagine is a great thing. It provides you with power, creativity, and the ability to think creatively. Unfortunately, it can be a dangerous instrument when your active imagination encourages you to think about unpleasant things. Your anxieties might be exaggerated by your imagination, making your situation appear much worse than it is.
Rather than allowing your mind to take you down the dark hallways of fear, utilise it to overcome it.
How to go about doing that? First, choose a time when you are comfortable and not worried. Next, close your eyes and visualise yourself in a circumstance that would typically make you fearful. For instance, imagine yourself in a crowded airport if you’re worried about getting lost in a crowded building. Now visualise yourself calmly managing the problem. You don’t go into shock and start crying. Instead, you look for an information desk or a sign that will assist you in regaining your bearings. Finally, you envision yourself pulling into the proper parking spot, unlocking your car door, and driving safely home without any mishaps.
The tranquilly you felt in your imagined scenario may help you cope with the real-life situation more peacefully.
3. Use Your Brain in a Different Way Than Usual
Fear and anxiety develop from a specific portion of your brain, allowing emotion to take precedence over rational cognition. Try to engage a different area of your brain when you feel your scared feelings coming on. Consider the subject of numbers. A clinic nurse may ask a patient to rate his pain on a scale of 1 to 10. For anxiousness, use this scale. How nervous are you when one is absolutely peaceful, and ten is your worst symptom? Stop and think. Do you have a fear level of 7? Good. You can try to get it down to a 4 or a 3. To reduce your fear level, try the next step.
4. Focus on Your Building
Breathing is more vital than you may realise. Short breaths are usually the first sign of nervousness. Short breaths trigger a cascade of adverse physiological reactions that quickly escalate into an anxiety attack. Controlling your breathing is essential for combating anxiety attacks.
Deep breathing, fortunately, is not difficult. First, stop and concentrate on your breathing after you’ve realised you’re becoming fearful. Then, take a deep breath in and gently exhale. Ensure that your exhalation is longer than your inhalation. Deep breathing isn’t just a psychological trick; it forces your body to physically calm down.
5. Practice Mindfulness
You’ve probably heard of Mindfulness, but what exactly does it entail? Mindfulness is a type of meditation that helps you become more conscious of your fears. As you learned in Step 1, awareness aids in the reduction of anxiety and dread.
Use these mindfulness techniques during less severe bouts of dread and anxiety. Sit down and consider what is occurring to you as you notice your fear symptoms. This is similar to keeping a mental journal. Keep an eye on the symptoms as they appear. Nothing should be done about it. Simply sit and observe yourself as the moment unfolds. Being passive increases self-awareness and keeps you from doing the things you usually do when you’re afraid. It can help you get out of a rut.
6. Use Nature as your Therapist
Undeniably, speaking with a therapist might help you work through your concerns and anxieties. However, you may not always be able to visit your therapist. Instead, go for a stroll outside! Natural beauty, such as that found in parks, backyards, or anywhere green is growing, can assist in alleviating fear and anxiety feelings. People are calmed by nature, which lowers stress levels and shifts moods from nervous to relaxed. Furthermore, walking or jogging outside forces us to utilise our brains in new ways, which can lead to a shift from irrational scared ideas to more reasonable thinking that can help us conquer anxiety.
Everyone makes mistakes. Successful entrepreneurs. Global leaders. Chefs of renown. Artists, scientists, and physicians. Our society avoids discussing failure in favour of celebrating accomplishments, giving the mistaken idea that to be truly successful, one must never fail. Recognise that everyone on the earth, including those you know and like, have made their way to greatness by overcoming fear. The sooner you recognise that your fear of failure is blocking you from pursuing your goals, the sooner you’ll be able to embrace the risk of failure and go forward. Here’s wishing you luck!
Alex Washington is a psychologist and a regular columnist for Psychology Today. He is associated with MyAssignmenthelp.com, through which he offers assignment help to students worldwide. In addition, Alex loves to read non-fiction in his spare time.