Overcome Anxiety and Fear on Your Own.

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. Allow it to hold you back.

Many times in my life, I’ve been there.

For example, fear has prevented me from:

  • New things are being tested. It kept me from trying something new for lunch or a new hobby since I was terrified of having a bad experience or failing. As a result, my usual routine and judgments have not changed.
  • To ask someone out on a date. Because I didn’t want to chance being rejected or looking foolish in the eyes of others.
  • I felt as if I wanted to savour every moment of my life. Fear engulfed me and gently suggested to me that staying put and doing nothing new would be the greatest and most comfortable option for me. And I’ve fallen prey to fear on numerous occasions, resulting in me being trapped in a place I didn’t want to be.

Our worries are a result of the way we think about things. Worry can be generated by destructive thought processes, which are both unnecessary and damaging.

However, there are strategies to cope with unhealthy behaviors when they occur and, over time, to replace them with healthier ones.

So, today, I’d want to talk about six dangerous and fear-inducing thinking habits, as well as what you can do to stop them from running amok in your head.

Related: Techniques for Dealing with Evening Anxiety

1. Learn more about your fear.

This is the most difficult phase, but it is also the most important. You can’t get rid of the fear that lurks in the corners of your thoughts.

It’s something you’ll have to face. If you turn your face to a person, you may see him and learn how he looks and acts.

When you turn, you notice facets of your fear that you weren’t aware of before (rather than away from it). It aids you in overcoming this awareness.

For two or three weeks, try keeping a journal to help you deal with your fears and anxiety. Make a note of any patterns you notice.

Do your hands tremble and your tummy clench when the doorbell rings? Is your anxiety more in the morning or at night? What do you prefer to do when your fears arise?

Examine anything that looks to be significant. It may help you de-mystify your fear patterns and symptoms by writing them down. They’re no longer as massive and intimidating.

More importantly, by understanding everything there is to know about your fear, you gain insight into how to deal with it.

Also Read: Daily Habits That Affect the 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 lot of clarity to your deepest anxieties.
  • Several vague fears or disaster scenarios that may have been circulating in your mind will be removed.
  • Assist you in understanding that, even in the worst-case scenario, you can generally recover swiftly.

Related: How to Overcome Your Fear of Speaking in Public (A Step-by-Step Guide)

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.

This can be accomplished by speaking with a friend or family member and discussing your options for moving forward.

You do it by focusing on the positive aspects of yourself and why you want to move on from your fears.

When I was terrified, I used the following questions to help me establish a more productive and positive outlook:

  • What are the potential benefits I want and can get from taking these steps?
  • What are the potential improvements in a year if I start this journey? What will it be like in five years?
  • How would my life be in five years if I continue on this dreadful path?

Discuss these concerns with someone. Alternatively, write the responses on a piece of paper. Alternatively, you could do both.

4. Focus on your breathing.

Breathing is more important than you might think. Short breaths are a common symptom of anxiety. The short breaths cause various unpleasant reactions in your body, which could lead to an anxiety attack.

To combat these rapid bursts of stress, you’ll need to keep your breathing under control.
Fortunately, deep breathing is not difficult. When you’ve realized you’re afraid, take a moment to focus on your breathing. Introduce your breath and softly exhale. 

Exhale for a longer period of time than you inhale. This isn’t just a psychological trick; deep breathing literally causes your body to relax.

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 of a large, heroic, and daring jump, then it could often lead to more fear and no action.

Rather, what to do instead:

Not diving into everything at once is a better way to go about things. However, you can dip your toes in the water. To make a small step forward, but to do so today or as soon as feasible.
And to take that first step with caution.

The important thing is that you start moving. That you begin to build momentum so that you can take smaller, more gradual moves forward.

Doing so will not only build momentum but will also boost your confidence and expand your comfort zone. Everything will be a lot easier if you prefer to take a somewhat larger step after that.

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:

Inquire as to what your anxieties are and what they are based on.

Take a seat and look for a piece of paper in that style. Consider what evidence you have for your fears and beliefs in your memories.

Try to look at the situation that caused your dread with fresh eyes today. Instead, you can have a look at them in general. Instead.

This, for example, enabled me to overcome my fear of social rejection.

I reflected on some of my prior experiences that had resulted in and bred fear.

And this is what I got:

  • In several of these situations, I might have easily mistook myself for someone who had been rejected.
  • I’ve been rejected a lot of times not because of anything I did wrong, but because we didn’t fit each other in reality. Whether it was because the other person was having a bad day or just because he or she wanted me to feel better at the time.

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 will undoubtedly help if you write it out as suggested above. You can also confide in someone else about your worries.
When a friend or family member shares and receives objective feedback, the caution can often be quickly flattened and revealed for what it is.

Many of your inner fears will be alleviated simply by conversing with someone who truly listens.

8. Use your imagination in positive ways.

Fantasy is a wonderful thing. It gives you the ability to think, as well as strength and creativity. Unfortunately, an active imagination can be used to trick you into thinking about horrible things.

Your mind can magnify your worries and make them appear much worse than they are.

Instead of letting your mind take you down the dark corridors of despair, you should utilize it actively to overcome dread.

How are you doing? What’s new with you? Choose a calm, not a tense, moment. In a normal situation, close your eyes and be terrified.

For example, you are afraid of losing yourself in a crowded building or an occupied airport.

Consider how you can deal with the situation in a peaceful manner. You don’t start crying and then stop. Instead, you’re looking for a desk where you can gather information or a sign where you can reclaim your sense of direction.

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’ve understood that removing fear can be both beneficial and immobilizing. Accepting fear, on the other hand, has proven to be more beneficial in some cases.

To take it instead of, say, attempting to focus on the positive like a laser beam.

So, here’s how I do it; it may sound a little unclear.

  • Respire. To calm down and centre yourself, take a few deep breaths and simply focus on the air that enters and leaves your body.
  • “Yes, here’s fear,” you would say to yourself. It’s getting close to that time.”
  • Allow this terrified feeling to take up residence in your body and mind. It’s going to be a stumbling block. But only for a short period.

Because if you allow it in after a period of time – often just a few minutes in my experience – dread begins to lose momentum.

It gets much smaller or just looks like it floats away. Thinking clearly and constructively again is much easier.

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