Fear or being gripped by panic can make you feel completely powerless. And it will make you desperate and make life joyless. But there are ways to overcome. When you work to overcome your fears, it means you are empowering yourself to live your life of dreams.
It is a truly horrible thing to live in fear. When a person has anxiety then living in fear is a way of life for him. Anxiety brings fear in life and never left the anxious person alone – not even for a minute. It would be there in the morning when you woke up and it would be there when you went back to bed at night.
Difference between Fear and Anxiety
Fear is defined as an emotional state triggered by real danger when you are facing it, while a person feels anxiety from an image of danger that is not present in that actual moment.
Fear is an instinctive emotion that helps to get you out of danger (the fight-flight-freeze mechanism). It activates the sympathetic nervous system. It is a powerful emotion that serves you loyally – it gets you out of danger. And it can be exciting _ think of your first dive or a parachute jump.
But sometimes it controlled the lives and may make you living in desperate situations. And stop you from living the life of dreams.
Anxiety is a feeling of fear, worry, nervousness, or apprehension with an uncertain outcome. It is our own production of our own images. And we have the power to change the projected images in our mind. Extreme anxiety may lead to body shaking. According to 2011 statistics of US Department State, Anxiety is a major contributing factor to heart disease. Duration of anxiety may be few minutes to the hours and days.
So, focus on your thoughts and overcoming threats that are more likely to harm you for your well being.
Tips To Help You Stop Living In Fear
Let’s start by naming your fear and fasten your seat belt to face it head-on without avoiding it or running away. If it is still difficult for you to break it, consider getting professional help.
Here are six insights and practices that may help you to overcome
Deal with Your Fear
This is the self-help strategy to overcome your fear that can be divided into further steps:
- Give a name to your fear and label it
- Accept feelings brought on by fear
- Consider about the absolute worst
- Reframe thoughts of fear into something more realistic
- Work gradually on your fear
- Combat your fear by doing something courageous
1. Give a Name to Your Fear and Label It
It is very important to clearly define your fear in simple terms. Otherwise vague fear seems larger in your head. This might be like, “I am afraid of appearing in the exam because I think I will not be able to get A grade”.
In this way, when you bring your fear to the surface and label it. Only then you can work on it. You can Plan to overcome it.
2. Accept feelings brought on by fear
When people feel fear, they usually avoid it. But it remains with you keeps you hostage to what you are afraid of. The only way out to set you free from this fear is to accept them and mindfully observe them.
- The time when you are feeling paralyzed with fear, sit with it. Take a deep breath, and let these sensations come and go without trying to push them away or avoid them.
- Stay mindful and steer your thoughts. Do not let your thoughts wander away.
3. Consider About the Absolute Worst
Reduce the power of your fear with the worst scenario. When you start thinking about the worst consequences then you are actually weakening your fear. For instance, public speaking fear, consider what would happen if you did.
|Fear/Situation||Worst Scenario||Self Suggestion|
|Public speaking||People might laugh or point||So what? Is that really bad? They will find a new thing to focus and forget. These all are chances. So I must try.|
4. Reframe Thoughts Of Fear Into Something More Realistic
Tell yourself about your fear. Give your thoughts of it, give it a label and do not let them free floating without any identification.
Raise a question about their existence. Ask yourself that is there any evidence to support your claim? Then reframe it by using the new information.
- They probably do not laugh at me
- They may admire me
5. Work Gradually On Your Fear
To overcome your fear, you must work on it gradually. In this way, when you will succeed then you will gain more confidence to face the next.
- For example, if you are afraid of public speaking then watch videos of a public speaker. Next, rehearse your presentation in front of your friends. Then, you might board the train.
6. Combat Your Fear by Doing Something Courageous
Make a list of the actions that give you feel of confidence and bravery. Compliment yourself that if you can do such and such task then you can do other things as well. This thinking pattern will empower you.
Try to give yourself a small and achievable task and gain more confidence in yourself.
If self-help strategies do not help you, then do not lose hope of living life with joy. Take the next step and make an appointment with your family doctor and ask for a referral to see a mental health provider. A psychiatrist or psychologist can help improve your chances of successful treatment.