This article discusses self-help strategies for coping with fear and anxiety. When working with professional psychologists or other providers, we do not cover all the excellent approaches and treatments available. These are essential for persons who have been traumatized or experiencing intense fear or anxiety.
How Do I Stop Living In Fear?
The only method to overcome fear is to face it. Avoiding our fears keeps us from progressing—it gives us anxious feelings. If you begin to feel more panicked, take a moment and look for anything nice or comforting to observe or do. If it seems safe afterward, you may explore your fear, taking breaks as required.
If you find it hard to handle chronic fears or anxieties on your own, keep in mind that therapists may be quite helpful in working through avoidance strategies. Working with a therapist to provide a secure setting where you may confront your anxiety and recreate your memories is particularly vital if you have suffered trauma. You may try mindfulness meditation if your fear or anxiety is milder.
Fear encourages us to notice and recall the worst-case scenario, reinforcing our perception that the world is a terrible place and giving us negative thoughts.
We may work to change that by consciously observing what is positive—the happiness we feel when we see someone we care about, the pleasure of a bright day, the beauty in nature, the fun of an adventure, the comedy in a scenario.
The good news is that you may reduce the impact of slowly sneaking indirect fear into your mind and body by intentionally choosing not to dwell on negative pre-existing ideas and thoughts for longer periods.
Fear has the power to disrupt our understanding of the world. Those who have experienced trauma and negative events may have also suffered significant losses, leading them to question the purpose of their existence.
Trauma survivors often feel guilty about what happened, as if they could have somehow averted it. An 80-year study of variables influencing lifespan found that those who return to healthy habits after trauma are the ones who can find meaning in the terrible event and rebuild a feeling of security in the world.
Fear might sometimes make us feel isolated from others. The longevity project also discovered that the quality of social interactions was a crucial predictor of lifespan among persons who had experienced trauma in their lives.
This is due to a variety of factors. Friends and relatives may help us make an accurate evaluation of the threat. When we have the support of others, we are more confident in our abilities to deal with problems. And having a loved one around relaxes us and decreases our fight or flight reaction.
Go For A Walk In Nature
Being in nature decreases fear and anxiety while increasing pleasant feelings, as evidenced by the emerging area of nature-based therapies. People express their feelings when they see a scene of natural beauty using terms like peace, beauty, happiness, hope, and aliveness. So, if you feel fear or anxiety, go for a walk or run in a park or greenspace.
Physical activity will improve your mood and as will the healing power of nature. For us to live life free, we must conquer our anxiety fear. Just believe in yourself. If you think you’re bad at public speaking, try to practice at least once a week. Enhance your self-confidence and let people hear what you want to say.
Hang Out With Positive People
Nothing is more discouraging than someone who is indifferent and lets everyone know it or is constantly angry or depressed no matter what you try to help them. These people can pull us down.
Limit your contact with these folks. You should spend a lot of your time with joyful individuals who get things done. People that discover creative solutions to problems are the ones who feed you positive energy.
Is It Normal To Live In Fear?
Fear is a natural response, but if you notice that you always get scared and anxious, you might need to seek help. All human beings get anxious sometimes, but if your fears and anxieties are so persistent that they impair your ability to work and relax, you may have a generalised anxiety disorder (GAD).
Your anxious thoughts will not go away. They keep playing over and over in your brain. However, no matter how overwhelming things seem right now, you can break free from chronic worrying, learn to calm your anxious mind, and regain your feeling of hope.
Physical feelings of fear may be frightening in and of themselves, particularly if you don’t know why you’re experiencing them or if they seem out of proportion to the situation. Instead of warning you to danger and preparing you to react to that too, fear or anxiety might kick in for any perceived threat, no matter how minor.
How To Stop Panic Attacks?
1. Remember That It Will Pass
While it may seem frightening at the moment, it might be helpful to remember that a panic attack won’t last forever and won’t injure you. Try to remind yourself that this intense phase of anxiety is just temporary and will pass shortly. Within 10 minutes of the attack’s onset, the symptoms usually reach their peak intensity before starting to lessen.
2. Take Deep Breaths
A panic attack may be controlled by deep breathing. Rapid breathing and shallow breathing are also symptoms of panic attacks. Using this breathing technique might increase tension and anxiety levels.
Instead, breathe deeply and slowly while focusing on each breath. Count to four on both the inhale and then exhale as you inhale deeply from the abdomen and fill your lungs gradually and steadily. If you don’t calm down and continue rapid breathing, that can cause immediate danger.
3. Find A Peaceful Spot
Frequently, noises and sights may make a panic attack worse. Try to find a more peaceful area if at all possible. It could include leaving a crowded space or moving to lean against a nearby wall. Concentrating on breathing and other coping mechanisms will be simpler if you are seated in a calm environment.
Face your fears and anxieties so that they do not become debilitating. Determine how you may gain a feeling of personal control or mastery in your life. Finally, even if you are tormented with fear, don’t ignore other aspects of life. Even when working towards security, finding happiness in relationships and a sense of purpose is possible.