Imagine feeling afraid of something—whether it’s thunderstorms, a
dental visit, a stranger at your door, or the fear of losing a loved
one. Fear is a natural response that signals caution, while anxiety
involves worry about the future rather than a present threat.
When fear and anxiety become recurring issues, they can negatively
impact our lives. If you wouldn’t ignore a clogged kitchen sink, why
ignore persistent fear or anxiety affecting your well-being? Just as
you’d call a plumber for the sink, it’s crucial to address these
emotional challenges.
Here are six steps to help you overcome fear and anxiety:
Step 1: Understand Your Fear
Facing your fear head-on might seem daunting, but it’s essential. You
can’t conquer a fear hidden in your subconscious. Turning towards your
fear allows you to observe and understand it. Much like when you face a
person, observing your fear helps you gain insights into its nature.
To confront your fears and anxieties, consider keeping a journal for a
few weeks. Note any patterns you observe. For instance, do you get
clammy hands and a tight stomach when the doorbell rings? Are your
anxiety symptoms more pronounced in the morning or evening?
Understanding your reactions helps demystify them, making them feel less
overwhelming.
Most importantly, learning about your fear provides valuable insights into how to counter it.
Step 2: Harness the Power of Positive Imagination
Your imagination is a remarkable tool that can empower you with
creativity and out-of-the-box thinking. However, it can become a
double-edged sword when it dwells on negative thoughts, magnifying your
fears and making situations seem worse than they are.
Instead of letting your imagination take you into the realms of fear, intentionally use it as a tool to conquer your fears.
How? Find a calm moment when you’re relaxed. Close your eyes and
picture yourself in a situation that typically triggers fear. For
example, if you fear getting lost in a crowd, envision yourself in a
bustling airport. Imagine navigating the situation calmly—no freezing or
tears. See yourself finding an information desk, locating the correct
parking lot, unlocking your car, and safely driving home without any
issues.
Experiencing peace in your imagined scenario can help you face the actual situation more calmly.
Step 3: Engage Your Brain Differently
Fear and anxiety often stem from a specific part of your brain,
allowing emotions to override rational thought. When you sense fearful
symptoms emerging, try to activate a different part of your brain.
Consider focusing on numbers.
Like a nurse asking a patient to rate pain on a scale of 1-10, use a
similar scale for your anxiety. If you rate your fear at a 7, aim to
bring it down to a 4 or 3. The next step can help further lower your
fear rating.
Step 4: Concentrate on Your Breathing
Breathing plays a more significant role than you might think. Anxiety
often starts with shallow breaths, triggering negative reactions in
your body that escalate into anxiety attacks. The key to combating these
outbreaks is to control your breathing.
Thankfully, deep breathing is straightforward. When you sense fear
creeping in, pause and focus on your breath. Inhale slowly, then exhale
even more slowly. This isn’t just a mental trick—deep breathing prompts
your body to physically calm itself down.
Step 5: Embrace Mindfulness
You might have heard about mindfulness, but what does it really mean?
Mindfulness is a way of calmly observing your thoughts and feelings,
promoting greater awareness of your fears. Remember, awareness is key in
overcoming fear and anxiety, as we discussed in Step 1.
Try incorporating these mindfulness techniques during moments of
milder fear and anxiety. When you notice your fear symptoms surfacing,
take a moment to sit down and reflect on what’s happening to you. It’s
like creating a mental journal entry.
Simply observe the symptoms without taking any immediate action. This
passive approach heightens your self-awareness and prevents you from
resorting to your typical fear responses. It’s a way to break free from
the usual patterns and gain a fresh perspective.
Step 6: Connect with Nature for Therapeutic Relief
While talking to a therapist is valuable, you can’t always be in
their office. Consider taking a walk outside instead! The natural beauty
of parks, gardens, or any green space can effectively alleviate
symptoms of fear and anxiety.
Nature has a calming effect, reducing stress and transforming moods
from anxious to relaxed. Engaging in physical activities like walking or
jogging outdoors also prompts your brain to work differently, shifting
from irrational fearful thoughts to clearer thinking that aids in
overcoming fear.
Nature can be your therapist, available whenever you need a refreshing break from fear and anxiety.