How To Manage Your Persistent Fears
By: Stanley Popovich
Are you looking for the answers on how to reduce your persistent fears and anxieties?
Fear and anxiety can ruin your life if you do not know how to overcome it.
What Is Fear
Fear is an unpleasant emotion that’s triggered by the anticipation or awareness of danger. It can be caused by a real or imagined threat. A rational fear is a fear based on a real and imminent threat. An irrational fear is fear that doesn’t make logical sense and can vary from person to person.
Some fear-related conditions can include panic attacks which are sudden, intense feelings of fear that can cause physical symptoms like a racing heart, fast breathing, and sweating. Generalized anxiety disorder is excessive and persistent worry about daily activities or events. A specific phobia is an intense and persistent fear of a specific object or situation.
How To Manage Fear
1. Take your fears apart: When facing a current or upcoming task that overwhelms you with anxiety, divide the task into a series of smaller steps and then complete the smaller tasks one step at a time. Completing these smaller activities will make the stress manageable and increases your chances of success.
2. Take a break: Sometimes we get anxious when everything happens all at once. When this happens, take a deep breath and try to find something to do for a few minutes to get your mind off the problem. A person can get some fresh air, listen to some music, or do an activity that will give them a fresh perspective on things.
3. Get the facts: Gathering the facts of a certain event can prevent us from relying on exaggerated and fearful assumptions. By focusing on the facts, a person can rely on what is reality. This is a great way to take control of your mental health.
4. Use Self-Visualization: Sometimes, we can get anxious over a task that we will have to perform in the future. When this happens, visualize yourself doing the task in your mind. For instance, you have to play in the championship volleyball game in front of a large group of people in the next few days. Before the big day comes, imagine yourself playing the game in your mind. By doing this, you will be better prepared when the time comes.
5. Focus on your breathing: Once you have recognized that you are becoming fearful, stop and focus on your breathing. Take a breath and slowly let it out. Deep breathing forces your body to physically calm itself.
6. You can’t predict the future: While the consequences of a particular fear may seem real, there are other factors that cannot be anticipated and can affect the results of any situation. We may be ninety-nine percent correct in predicting the future, but all it takes is for that one percent to make a world of difference.
7. Face your fears: Avoiding situations that scare you can stop you from doing things you want or need to do. Exposing yourself to your fears can be an effective way of overcoming your anxieties. You can try setting yourself small, achievable goals for facing your fears.
8. Get some help: Sometimes, it helps to talk to someone about your stressful situations. Talking to a trusted friend, counselor, or clergyman can give you additional advice and insights on how to deal with your current problem. Overcoming fear and anxiety takes practice. In time, you will be able to deal with your stressful problems.
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