Fear in small doses is pretty normal and helpful. For example, without fears, your instinct will not tell you to take cover when a lion appears on the street. In other words, it is a vital element of protection that keeps humans from danger and harm.
One, however, might be fearful of things that are not deadly. For instance, your fear of facing a crowd might prevent you from moving forward in your career or even expanding your social circle. Also, your fear of traveling by air might prevent you from going to another branch of your company to take up a new position.
Fear holds many people down and stops them from fulfilling their dream. For this set of people, learning positive steps to face and conquer the fear is the best call. Here are six practical and effective tips for conquering fear:
Know More About the Fear
The first step often is the hardest one but is the foundation for your success in overcoming fears. It is impossible to overcome your fear if it is neatly tucked away in your subconscious – you have to face it. Turning towards your fear makes you learn things about it, which can help overcome it.
This is where a journal comes in to help record patterns you notice. How do you feel when afraid? What do you do when the fears arises? Record anything that seems necessary. When you learn about it, it will not feel so scary and impossible. Above all, you will be able to overcome it.
Talk to a Therapist
There are times your fears could have gotten out of hand that facing them on your own might seem like a futile effort. Also, some people have concerns that are related to a health condition like PTSD, social anxiety disorder, or panic attacks. Such people are better off talking to a mental health expert. For people with specific phobias that are persistent, facing it on their own might appear like an arduous task. However, reaching for help might be the best call of action.
Cognitive Behavioral Therapy aims to challenge negative thoughts, feelings, and sensations that can trap victims in a vicious cycle.
Mindfulness is a thinking pattern that gives you more awareness of fears. It brings you into the present so that you are not carried away thinking of every possible scenario that can go wrong.
You can practice mindfulness when fear comes knocking, and you feel the symptoms coming up. It is like making a mental journal because you will sit down and think about what is happening. It is not about fighting the thought but being a passive observer, watching yourself as the moment progresses.
When you are a passive observer, it improves your self-awareness and can prevent you from reacting the way you will when fear arises. It is advisable to look out for sabbatical retreat centers near you to get a break from the monotonous life routine and rejuvenate.
Take Control of your Breath
Breathing is a powerful weapon that can help combat fear and anxiety. When you are afraid, or during times of anxiety and panic attacks, there will be short breaths. Short breath is responsible for many negative body reactions that can trigger a panic or anxiety attack. However, you can control this burst of anxiety by taking charge of your breath.
Breathing deep is not rocket science. As soon as you know that you are descending into a fearful situation, pause and get your focus on your breath. Breath in and gradually releases it. The process of breathing out should be longer than the sucking process. The process will make the body calm itself automatically.
Consider Fear as a Call to Action
There are some times that your fear will be entirely out of your control. For instance, a crash in the stock market or an investment not yielding might trigger fear. This step involves having a plan of action you will take when what you dread eventually happens. Once you have an action plan, put it aside and try to forget it.
For people with a fear of public speaking, for example, have a set of plans with which you will address it when you eventually get on stage and start speaking. It can involve selecting a few familiar faces to focus on.
Focus on More Positive Thoughts
Negative thoughts fly around, and your fear arises when it comes bombarding you with full force. Our mind is not configured to be empty, meaning you cannot simply send negative thoughts away. It would help if you replaced the negative thoughts with something positive. As a result, when negative and fear-producing thought comes at you, find something positive to focus on.
With this, rather than entertaining the thought of your airplane crashing, focus on other things. Think about the friend you can make in the cabin, the idea of visiting a new place. Remind yourself that pilots are trained to take care of all possible things that can go wrong; hence, you are in safe hands.
Fear is real, but you can live your life without being a victim of fear. This article has discussed six essential tips to overcome fear and take hold of your life.