At the beginning of each new year, many people consider making resolutions to change for the better. Of those who succeed in making resolutions many fail. But many fail before they give success a chance because of fear. Some are afraid of failure, others are afraid of success. Regardless of the source of the fear, it immobilizes too many and prevents them from achieving what they desire and are capable of. There is no more sure way to fail than to never try. These tips are for people who are coping with everyday fears. Whatever it is that scares you- here are 10 ways to help you cope with your day-to-day fears and anxieties.
1. Take Time Out
It’s impossible to think clearly when you’re flooded with fear or anxiety. The first thing to do is take time out so you can physically calm down. We tend to admire people who are quick to action, but being deliberate, creating a plan, and pacing yourself are also actions. Many successful undertaking has been threatened or ruined by haste alone. When fear strikes consider whether the correct action might be to analyze the options and make a wise, well thought out choice rather than jumping to what seems right in the heat of the moment.
Distract yourself from the worry for 15 minutes by walking around the block, making a cup of tea, or having a bath.
2. Breathe Through Panic
If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it. Stay where you are and simply feel the panic without trying to distract yourself. Place the palm of your hand on your stomach and breathe slowly and deeply.
The goal is to help the mind get used to coping with panic, which takes the fear of fear away.
3. Face Your Fears
Fear exists to keep us safe. It is not inherently bad or good but a tool we can use to make better decisions. Fear isn’t designed to keep us inactive, but to help us act in ways that generate the results we need and want. Embrace fear as instruction and let it inform your actions, but not control them.
Avoiding fears only makes them scarier. Whatever your fear, if you face it, it should start to fade. If you panic one day getting into a lift, for example, it’s best to get back into a lift the next day.
4. Imagine the Worst
Try imagining the worst thing that can happen – perhaps it’s panicking and having a heart attack. Then try to think yourself into having a heart attack. It’s just not possible. The fear will run away the more you chase it. Sometimes merely stating what your fear is giving you the strength to deal with it. Say your fear out loud, write it down, or focus your mind on it.
5. Look at the Evidence
It sometimes helps to challenge fearful thoughts. For example, if you’re scared of getting trapped in a lift and suffocating, ask yourself if you have ever heard of this happening to someone. Ask yourself what you would say to a friend who had a similar fear. We are afraid of nothing so much as the unknown. If your fear is based on a lack of information, then get the information or knowledge you need to examine the situation based on facts rather than speculation.
6. Don’t Try to be Perfect
Life is full of stress, yet many of us feel that our lives must be perfect. Bad days and setbacks will always happen, and it’s important to remember that life is messy. Are you doing something that has never been done, or can you follow in the footsteps of someone else who has accomplished it before? Is there a formula for success? Has someone written a book on the topic, or can you tweak a formula from another field to meet your needs?
7. Visualise a Happy Place
Take a moment to close your eyes and imagine a place of safety and calm. It could be a picture of you walking on a beautiful beach, or snuggled up in bed with the cat next to you, or a happy memory from childhood. Let the positive feelings soothe you until you feel more relaxed.
Athletes may imagine the successful completion of physical task thousands of times before achieving it. This mental mapping ensures that when the body moves, it’s more likely to follow its pre-ordained path. The same practice will prepare you to succeed at whatever you’re trying to achieve.
8. Talk About it.
Sharing fears takes away a lot of their scariness. Whatever you’re afraid of, is it something you have to do alone? Can you find a mentor or support group to help you through it? Athletes have coaches. Students have teachers. Sometimes friends, even if they have no expertise in the area you’re struggling with, can provide the needed support to face your fear
9. Go Back to Basics
Lots of people turn to alcohol or drugs to self-treat anxiety, but this will only make matters worse. Simple, everyday things like a good night’s sleep, a wholesome meal, and a walk are often the best cures for anxiety. “What would you do differently if you were absolutely guaranteed of success in any undertaking?” Would you try more things? Would you keep working long after others would have given up? People who have positive attitudes are successful because they keep trying after others give up.
10. Reward Yourself
Finally, give yourself a treat. When you’ve made that call you’ve been dreading, for example, reinforce your success by treating yourself to a massage, a country walk, a meal out, a book, a DVD, or whatever little gift makes you happy.
What methods have you used successfully for overcoming fear? Tell us in the comments below.
Article Credit: https://www.forbes.com/sites/joshsteimle/2016/01/04/14-ways-to-conquer-fear/?sh=c46c3c51c481 https://www.nhsinform.scot/healthy-living/mental-wellbeing/fears-and-phobias/ten-ways-to-fight-your-fears