Fear and anxiety become a problem in our lives when they become a pattern.
For example, if your fearfulness is causing you physical and mental instability, and you find yourself avoiding situations that might cause you more fear, don’t ignore it. Likewise, when anxiety becomes a crippling condition that causes you to cringe and become ill, don’t try to ignore it.
1. Mindfulness Training
Use these mindfulness techniques during your less severe bouts of fear and anxiety. When you notice your fear symptoms arising, take a moment to reflect on what is happening to you. Keep an eye out for signs as they appear.
During this time, you should observe yourself and keep track of yourself. Passiveness enhances self-awareness and prevents people from doing what they usually do when they’re scared. You can use passiveness to break out of a slump.
2. Plan things ahead
When you plan your day, week, and month ahead of time, you will feel more in control of your day-to-day life—no more dashing around, unsure of where to turn!
And in terms of money, planning will allow you to feel secure and prepared for the unforeseen costs that will inevitably occur in your life.
Planning will make you more productive daily. Having a clear action plan will allow you to accomplish more in less time.
3. Spend more time in nature
In the digital world, taking the time to unplug and go outside can do wonders for stress reduction. But, even if we spend just a few minutes outdoors each day, nature has the power to calm our brains. Outdoor exercise also gets the blood flowing and the heart pumping, which is another way to reduce stress.
The first large-scale study of this type of nature therapy was carried out in 1995. Researchers discovered that walking among cedar trees for 40 minutes lowers cortisol levels (a key marker for stress) than walking in an indoor environment with the same temperature and humidity.
A step toward overcoming fears is to replace our negative and fear-based thoughts with positive ones through mindful daily focus. For example, some people use post-it notes, while others read or meditate every day. Recognize that refocusing your thoughts is a cumulative process in which you are training your brain to focus on what you are repeating.
Breathing is a true lifesaver in many situations. In your mind, take a deep breath to the count of seven, and then exhale to the count of eleven. If you practice this for a minute, you will be amazed at how quickly you can calm down and think positively in a frightening situation.
5. Face your fear
You can’t overcome a fear buried deep within your subconscious. You must confront it.
You become aware of aspects of your fear that you were previously unaware of when you turn toward it instead of running away. This awareness will assist you in overcoming it.
Overcoming fear is an active process requiring learning and retraining the brain. In essence, you are training higher-level brain areas to overcome signals from regions such as the amygdala, allowing you to place threats in a more realistic context.