Best Tips that You can use to Overcome Fear and Anxiety on Your
Ralph Waldo Emerson Says:
“When a brave young person confronts the great bully, the world, and courageously takes him by the beard, he is frequently shocked to discover that it falls off in his hand and that it was merely tied on to frighten away the timid adventurers.”
It’s quite simple to get caught up in it. Allowing it to hold you back.
Many times in my life, I’ve been there.
For example, fear has prevented me from:
- Trial of new stuff. It prevented me from trying for lunch or a new pastime since I was afraid I would have a horrible experience or fail. And so my normal routine and decisions have remained unchanged.
- For a date to ask somebody out. Because in other people’s views I didn’t want to risk being refused or like a fool.
- Like I wanted to live my life deeply. The fear took me under its grip and quietly explained to me that staying in the place I am and doing nothing new would be best and comfortable for me. And I truly trusted fear many times and became locked in a place where honestly I did not want to be.
Our concerns stem from the way we think about things. Destructive thought patterns can generate a great deal of worry, which is both unneeded and harmful.
There are, however, ways to deal with unhealthy behaviors when they arise and, over time, to replace them with better ones.
So, today, I’d want to discuss six harmful and fear-inducing thinking habits, as well as what you can do instead of allowing them to run amok in your mind.
1. Learn more about your fear
This first step can be the toughest, but it is crucial as well. In the dusty areas of your mind, you cannot overcome the dread that is hidden.
You’re going to have to confront it. You view this individual and learn how he appears and acts if you turn your face to a person.
You notice aspects about your fear that you did not know before when you turn (rather than away from it). It assists you to surmount this awareness.
Try to keep a journal for two or three weeks to help you face your worries and anxieties. Record any noticeable patterns.
When you hear the doorbell, do your hands crumble and your stomach clasp? Do you have greater anxiety in the morning or at night? When your fears arise, what do you prefer to do?
Take a look at anything that appears important. It may assist to demystify you to write your fear patterns and symptoms. They’re not so enormous and overwhelming anymore.
More importantly, you get a sense of how to counter it by learning all about your fear.
Also Read: Daily Habits That Affect on Brain’s Productivity
2. You keep the fear foggy and undefined.
Your fear of doing something will hold you back as long as it is vague and undefined, floating around in your thoughts, and it will often become stronger over time.
Rather, What to do instead:
Ask yourself this question: what is the worst possible?
And don’t take one or two seconds to reply.
Sit down with a stylus and paper. Take time to contemplate and write down the realistic worst-case scenario.
This will:
- Bring a great deal of clarity to your true fears.
- Several vague anxieties or disaster scenarios that may have been swirling around in your head will be dispelled.
- Assist you in realising that even if the worst-case situation occurs, you can usually bounce back rather quickly.
3. You focus on aspects that will keep you stuck
It will be difficult to begin moving forward if you just focus on the negative consequences of facing your fear.
Rather, What to do instead:
There needs to be a change of perspective.
You can do this by speaking with your friend or family member and by discussing the chances of moving forward.
You do it by concentrating on what is positive and why you want to advance to what you are afraid of.
Some of the questions that helped me to discover a more constructive and positive outlook when I was afraid:
- By performing these measures, what are the possible upsides I want and can have?
- In one year what are the potential improvements if I begin this journey? Five years from now?
- When I keep on the terrible route I am in now, how shall my life be in five years?
Talk to somebody about these questions. Or take a piece of paper and write the replies. Or do both of them.
4. Focus on your breathing
It’s more crucial than you believe to breathe. Anxiety usually starts with short breaths. The brief breaths lead to several unpleasant reactions in your body that are an anxiety attack soon.
Your breathing control is essential to overcome these quick breakouts of worry.
Luckily it is not difficult to breathe deeply. After you know you’re afraid, pause and concentrate on your respiration. Introduce your breath, and let it out gently.
Ensure that your exhalation is longer than the inhalation. This is not just a psychological ploy; deep breathing forces your body to settle down physically.
Also Read: Make Your Life Successful and Improved
5. You make it harder than it needs to be to take action
If you think you have to take action to overcome your fear in a large heroic and daring jump, then often it could lead to more fear and no action.
Rather, What to do instead:
A better approach to do things is not to dive into everything at once. To dip your toes, however. To make a little progress, but to make it today or as quickly as possible.
And to carefully take that initial step.
The main thing is that you begin to move. That you begin to create momentum to make smaller and perhaps slower steps forward.
Doing things like that not only will create momentum but will also increase your confidence and broaden your comfort zone. And everything will make it much easier if you prefer to take a little bigger step afterward.
6. You misinterpret the often little information you have
It is very easy – perhaps only one – to take very few events and begin to view them as evidence of something permanent and scary in your life.
Rather, What to do instead:
Ask what your anxieties are and on which they are founded.
Sit back and see a piece of paper with that style. Consider what proof for dread and belief you have in your recollections.
Try to see the circumstances with fresh eyes today that produced your fear. You can generally view them instead. Instead.
This helped me minimize my fear of social refusal, for example.
I looked back on some of my earlier situations that developed and fostered fear.
And I understood:
- In some of these circumstances, I could honestly have just mistaken myself as rejected.
- I have often not been rejected because what I did was bad, but simply because we didn’t fit each other in realis. Or whether the other person had a poor day or just because he or she wanted me to feel better at that point.
This has also helped me to learn that it’s not all about myself and what I do. It has been a great experience. And, if not reviewed afterward, our memories are typically very wrong and helpless.
And our minds love to build patterns and conclusions based on very little or no evidence.
7. You keep the fear to yourself
When you maintain your fear to yourself, it may easily take over your imagination and create a terrifying and paralyzing nightmare in your head, in my experience.
It’s easy to lose the will to live when you’re alone with your fears.
Rather, What to do instead:
It can absolutely assist if you write it out as indicated above. You can also share your worry with another person.
When a friend or family member shares and receives a level-headed input, the caution frequently can swiftly be flattened and shown what it actually is.
And simply chatting to someone who really listens will remove many of your inner anxieties.
8. Use your imagination in positive ways
A fantasy is something amazing. It provides you with the ability to think and power and creativity. Sadly, an active imagination can be a tool to make you think about terrible things.
Your mind can exaggerate your anxieties and make things look far worse than it is.
You should use it purposefully to overcome dread instead of allowing your mind to lead you down the dark hallways of terror.
How are you? How are you doing? Choose a relaxing and not nervous moment. Close your eyes and be afraid in an ordinary circumstance.
For example, in a crowded building, you are terrified of losing yourself in an occupied airport.
Now think about how you can deal peacefully with the circumstance. You don’t start to cry and freeze. Instead, you are looking for a desk to find information or a sign to retrieve your feeling of guidance.
You can envision reaching the right parking lot, opening your car door, and driving home safely without negative mishaps.
You can indeed pass through this actual calamity in more tranquility by the peace you experienced in your imagined situation.
9. You try to push the fear away
When in your life you attempt to ignore fear, when you try or don’t believe, it often gets stronger.
Rather, What to do instead:
In recent years, I have realized that removing the fear can undoubtedly be helpful and not immobilized. But I’ve also found that accepting fear can sometimes be more helpful.
To take it, instead of striving, for instance, to concentrate on the positive like a laser beam.
So here is how I do it, maybe it sounds a bit ambiguous.
- Respire. Take a few breaths and simply concentrate on the air that goes in and out to quiet down and centre.
- Speak something to yourself like: “Yes, here’s fear. It’s just about that time.”
- Take this fearful feeling into your body and thoughts and allow it to be there. It’s going to be awkward. For a short time, however.
Because if after a time – frequently just after a couple of minutes in my experience – you let it in, then dread begins to lose momentum. It gets much smaller or just looks like it floats away.
Thinking clearly and constructively again is much easier.