Life can sometimes be filled with situations that trigger your fears and anxiety. It is normal to feel scared and distressed especially when these situations are starting to bother your everyday life. You need to know that once fear and anxiety become a constant thing, they will gradually snowball to become problems.
Overcoming such intense emotions is overwhelming and can be depressing. They are not easy to manage because your mind is wired to focus solely on the source of your fear and anxiety.
How to overcome fear and anxiety?
Your fear and anxiety keep you from experiencing wonderful adventures in life. If you utterly dislike flying, it will be difficult for you to go to beautiful places and create great memories with your family and friends.
1. Educate yourself about your fear and anxiety.
It is not merely being aware that you are scared of something like a snake or close space but it is also understanding why you have that kind of fear. You need to get to the bottom of why your fear and anxiety occur. You may have to take a trip down the memory lane and try to remember that instance where you connect that feeling.
Keep a record or a journal whenever you are feeling extremely scared and anxious. You must know what factors trigger those feelings. You can also write down other symptoms that manifest during a panic attack. This can give you an idea on how to divert your mind to a positive circumstance.
2. Face your fear.
It sounds cliché but this proves to be a helpful way to overcome fear and anxiety. This will physically, mentally and emotionally challenge you yet once you master this, you can live your life worry-free. It is not easy to do. This takes time and effort and requires patience and kindness towards yourself.
Bear in mind that if you always avoid your fear, you cannot move forward to achieve your dreams and goals. However, you must keep in mind that your safety is still the top priority. If you do not feel safe, do not force yourself into doing it. Treat your mind to a comforting and pleasant activity instead.
3. Live a healthy life.
Get enough exercise and sleep. Eat nutritious food and drink plenty of water. Having a healthy body reduces your anxiety level. Drink caffeinated and alcoholic beverages in moderation. Caffeine and alcohol can worsen the symptoms of those diagnosed with anxiety.
A healthy body trains your mind to center your attention to the positive side of things. You are more active and alert to do activities that will improve your strength and stamina.
4. Practice breathing exercises and relaxation techniques.
Whenever you feel your fear and anxiety escalate, you better start doing breathing and relaxation exercises. They do not have to be complicated and elaborate. You can learn these techniques and exercises even when you are sitting in your office or in your car.
Video tutorials on how to do proper breathing and relaxation techniques are found online. These exercises will calm and relax your body and mind. There are also mindfulness meditations that lower blood pressure, pulse, and respiration rate and increase alpha brain wave activity.
5. Ask for support.
Overcoming fear and anxiety can be easily handled when you have your family and close friends helping and supporting you. When you notice that you are frequently scared and worried, you must tell the people around you what is really going on.
Opening and discussing with them your fears and anxiety will also help them understand your side. They can offer help and refer treatments that are good for you.
6. Have a growth mindset.
Do not let fear and anxiety limit your opportunities to enjoy life. Never allow these to restrict you from achieving your dreams and goals. Do not ever use them as your excuse that keeps you from doing your hobbies and interests.
On top of all these, do not be afraid to fail. No one is perfect and it is okay to commit mistakes along the way. This is how you learn and grow. As long as you accept your mistakes, it will be easier for you to face all the challenges thrown at you.
7. Learn to appreciate your courage.
Overcoming fear and anxiety takes courage. But if you are defeated with these negative emotions once in a while, appreciate yourself for doing your best. Belittling yourself will never help you and this will only worsen your anxiety.
You must learn to recognize and celebrate the small steps you do to manage your fear and anxiety. Be proud of yourself and when you fail, remind yourself to try again and do better next time.
8. Get therapy.
Getting therapy near me or counseling sessions is an ideal and effective way to overcome fear and anxiety. In therapy, you become more aware of why you have such fear and anxiety. You will eventually learn how to cope up and react to it.
Some prefer to take medications if their fear and anxiety are more complex and are caused by other mental health issues such as depression, trauma or death.
Where to get therapy?
Mindshift Psychological Services is a convenient place for residents in Riverside, California, Corona, California and Los Angeles, California looking for therapy near me and counseling sessions. The group of medical professionals handling different therapies is highly trained and ensures professionalism and expertise.