Many people tend to create thoughts about life around fear. You can actually hear your inner monologue going from one worst outcome to another. Fear prevents us from accepting life’s experiences as they are. We refrain from venturing into uncharted waters in life simply because of the so-called “fear of the unknown.” We fear any situation that triggers the slightest feeling of fear in us. It’s not something we’re born with. Remember, when we were kids, we were always excited and excited to experience everything life had to offer us. As we grew up and went through our share of ups and downs, we developed a fear of certain things. In reality, our will is greater than the fear of anything, because everything is in our mind that creates images of terrible scenarios and prevents us from giving our all to the present moment. The good news is that we can all overcome fear with a few techniques, tips and tricks.
Health Shots contacted Dr. Annie Singh, an educator, relationship counselor and writer in Dehradun to understand how to overcome fear.
How to overcome fear?
Fear is a natural response to perceived threats, real or imagined. It triggers a cascade of physiological and psychological reactions, such as increased heart rate, shallow breathing and increased alertness. Fear is an essential survival mechanism that has evolved over millions of years to help us respond to danger, says Dr. Singh.
Phobias are different. This is a specific subset of fear – more intense, irrational fears about specific situations, objects, or activities. Unlike ordinary fears which can serve a protective purpose, phobias are characterized by being disproportionate and often uncontrollable. Common phobias include fear of heights (acrophobia), spiders (arachnophobia), flying (aviophobia), and public speaking (glossophobia).”
Here are some simple ways to manage fear on a daily basis:
1. Challenge your thoughts
“Recognize times when irrational or negative thoughts fuel your fears. Challenge these thoughts by asking whether they are based on evidence or assumptions. Follow a fact-based thought process and only believe what is real,” says Dr. Singh.
Facing your fears is the boldest move you can make. However, it is extremely rewarding in the long run. When you go out to face your fears, it can trigger some stress in your body and you might feel intimidated by facing your fears, but it’s the only way to get to the other side of the fears. This will make you realize the triviality of your fears and the strength of your mind.
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2. Cultivate mindfulness
Practice mindfulness techniques to create a gap between your thoughts and your emotional reactions. This allows you to respond to fear in a more calm and rational way.
3. Seek help
“Don’t hesitate to reach out to friends, family, or mental health professionals for advice and emotional support. Talking about your fears can open up new perspectives,” suggests the expert.
4. Learn from failure
Accept failure as a springboard to personal growth. Understand that setbacks are part of the journey and do not reflect your worth.
Also read: Overcome your fear of public toilets using these toilet hacks!
5. Practice self-compassion
Be kind to yourself as you work to overcome fear. Self-compassion can help you approach your challenges with more resilience and self-confidence. Talk to yourself as you would your dear friend who is going through the same challenges.
6. Stay persistent
Understand that overcoming fear is a journey. You might fumble during your first few days to overcome fear, but never let that discourage your spirit. Stay committed and persistent in your efforts, knowing that progress takes time.