Fear is a normal human reaction to something that we deem harmful to our wellbeing. It takes its root deep in our human condition and can elicit a “fight or flight” mechanism in ourselves that when unchecked can do untold damage, silently. Anxiety can be a normal reaction to a situation, or it can be a chronic ailment. Whatever the root of it, there are definite steps you can take to help during these emotionally difficult times so you can calm down and remain in control.
Take Charge of Your Imagination
Fear and anxiety multiply when the worst is imagined. Uncontrolled imaginings can be a ground for fear that spoils the best moments of our lives. There can be a chronic misuse of imagination, which can cause continual anxiety. Those who don’t think much about the future or who use their imaginations wisely suffer much less anxiety. Imagine yourself in the situation you are dreading. Find yourself composed, calm, and comfortable. This will start reconditioning your mind to be calmer and more upbeat when the situations arrive.
There’s another thing that might provide you with a tactile and mental distraction. Wearing a fidget ring can help reduce stress levels in an effective and accessible way. Constant spinning, twisting, or flipping of the ring can provide grounding during moments of intense fear. It’s more than just a physical stimulus but offers minuscule moments of self-reflection, giving the wearer control over the anxiety they experience.
Use Your Brain Rationally
When we are fearful, usually clear thinking is the first thing to go. If we train ourselves to use “the thinking brain,” this will lessen our emotions and help us to calm down. Numbers are the greatest aid for this. Try rating your anxiety on a scale. It will kick-start your thinking brain simply and automatically make you calmer. This “grading” of your fear puts a fence up and makes it more manageable, forcing you to think.
Breathe Deeply
Breathing is the best way to overcome anxiety. When we become fearful, quick, shallow breathing is the first symptom that catapults other anxious symptoms in our bodies. By controlling your breathing, you can control other symptoms as well. Breathing out longer than you breathe in forces the body to calm, no matter what your imagination is telling you. If you begin to feel fearful:
- Stop
- Focus on deep breathing
- Breathe in – count to 7
- Slowly breathe out – count to 11 or more
Doing this for a minute can quickly calm you down.
Face Your Fears
Avoiding things can actually make them worse and scarier. Whatever your fears, if you face up to it, it can actually start to fade. Sometimes facing our fears and doing what makes us most anxious helps us to realize that in fact the action or circumstance is benign and not harmful. If you fear elevators, as an example, take one instead of the stairs, while practicing the AWARE method if necessary, and realize that it is a faster way to get where you need to go. This can also be effective for thoughts. Challenging the fearful thought and looking it straight in the face can help you to overcome it. Ask yourself, have I ever heard of this thing happening of which I am so afraid?
Prepare in Peace
Sometimes upcoming events can be a source of great fear—sometimes just thinking about an interview, speech, or meeting will cause physical responses. Using the breathing technique just mentioned and imagining the upcoming event ahead of time can calm these associations down and will prime your mind to relax naturally and automatically during the actual situation.
Be AWARE
Fear and anxiety can come on so suddenly that they surprise us. We have much better ability to control ourselves than we realize. Being AWARE means:
Accept your anxiety and don’t fight it face on.
Watch the anxiety. Notice it disinterestedly and scale your level of fear. Then practice your breathing.
Act normally. Carry on your talking or interaction as if nothing is going on inside. This sends a very powerful signal to your mind that the dramatic “fight or flight” response is not needed because nothing abnormal is going on.
Repeat the steps above as necessary
Expect the best. One very fulfilling feeling is realizing you can control your fears more than you thought possible. Overcoming these fears gives you the capacity and time to focus on what you really want to focus on—it takes effort, but imagine the ultimate rewards!
Take Time for Yourself
When in the midst of panic, it is impossible to think clearly. Besides helping your brain to transfer to a more rational state, you can also help to physically calm yourself down. Distract yourself by a 15-minute walk, or make a cup of your favorite tea. Read a book or call a close friend, rather than remaining wrapped up inside of yourself and your anxieties.
Share Your Emotions with Others
Sometimes sharing our fears can help dissipate them and take aware their edge. Often those not in our shoes can help us to see clearly and rationally through the fears that are plaguing us. They can also help divert our attention to something else, or talk us through the difficulty, rather than letting our emotions and fears overwhelm us. Sometimes in extreme cases, they can actually help remind you of the steps to take to calm down, such as the AWARE method above.
Fear is a normal part of human existence and is designed to help us remain out of danger, or to escape from it if necessary. However, sometimes our imaginations can cause emotional responses that are exaggerated and cause cases of anxiety. There are many ways to treat and help overcome fears and anxiety. Besides those mentioned, simple, everyday things—a good sleep, a walk, a wholesome meal, are often the best cures for anxiety. Giving yourself a little “reward” after hard work or mental strain can help ease tensions also and allow you to regain the strength and balance to keep at the top of your game—in order to live a happy and satisfied life.
If living with fear and anxiety is beginning to be too much for you to handle alone, then click here for more information on how betterhelp.com can help you!