Overcoming Fear: Tips From Counselors

 

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When anxiety and fear become frequent in one’s life, these turn into a problem. If your bathroom sink won’t drain, do you neglect it? No, you don’t. You quickly contact your regular plumber or attempt to repair it yourself. When fear leads to mental and physical instability, and you begin evading things that could increase your fear, do not ever ignore it. Anxiety can often progress to become something disabling and make you tremble and feel sick, but do not ever set it aside.

Below are some beneficial tips collected from experienced counselors on how to overcome your fear naturally.

Know More About Your Fear

This initial step may be the toughest and probably the most necessary. You cannot win over your fear if it remains concealed in the dark areas of your subconscious. You should confront it. When you face a person, you see him, and you learn more about his features and how he behaves. Similarly, as you face your fear, you notice things about it that you possibly didn’t notice before. This knowledge will help you win over it.

To reinforce this step, you can start writing a journal for a span of two to three weeks. Document any patterns that you observe. Do you have cold sweats, or does your stomach tighten when somebody rings the doorbell? Do you suddenly have indications of anxiety during the mornings or evenings? Write down anything that you believe is relevant. Transmitting your fear symptoms and patterns into your journal can help discredit them. They become smaller and less fearful. Finally, getting to know more about your fear provides you with clues on how to defeat it.

Let Your Brain Work In A Different Way

Fears and anxieties emerge from certain areas of your brain, and they permit feelings to overpower rational thoughts. If you feel that your fears are slowly creeping out, try to use the various areas of your brain differently. Take numbers, for example. A nurse often uses a scale of 1 to 10 when asking a patient to rate his pain. You can use this scale to rate your fear or anxiety. How scared do you feel – 1 being very relaxed and 10 being extremely scared? Contemplate and analyze. Is it a 6? That’s fine. You can try pushing it down to a 5 or 4.

Concentrate On Breathing Properly

Proper breathing is more beneficial and vital than you could ever imagine. Typically, anxiety starts with short breaths. These short breaths trigger several negative responses in the body, which then rapidly becomes an anxiety attack. An important factor in overcoming these bouts of anxiety attacks is to learn how to control your breathing.

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Don’t worry – deep breathing is easy to learn. When you have learned to identify signs that you become anxious or your fearfulness arises, stop what you’re doing and concentrate on breathing. Take deep, controlled inhales, then let out slow exhales. Be sure your expiration is longer than your inspiration. This is not something that tricks your brain. Breathing deeply pushes your body to calm itself physically.

Imagine Positively

Imagining beautiful things is truly a gift that we can freely do. It fosters creativity, power, and the capacity to think out of the ordinary. Sadly, imagining can sometimes be a dangerous tool when it leads you to ponder negative thoughts. When used adversely, it can increase your fears and makes your situation seem problematic than it really is.

Rather than allowing your imagination to turn you towards the dark corners, deliberately use it to win your fears. How? Choose a calm instance when you are not anxious. Shut your eyes and imagine that you are in a situation that makes you feel scared. For example, if you dread the thought of getting lost in an unfamiliar place, imagine that you are in a bustling airport. Now, picture yourself dealing with the situation calmly. You don’t tremble and cry. Rather, you look for a customer service desk or someone who can help you reclaim that sense of direction. Picture yourself successfully reaching the precise parking area, heading towards your car, and then finally driving home safely without having to meet any unpleasant incidents.

That peace you felt in your pictured scenario does help you surpass the real challenge more calmly.

Utilize Nature As Your Counselor Or Therapist

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Speaking with a counselor is a great way of working through your anxiety and fear. But you don’t stay in your counselor’s office all the time. Why don’t you try going for a breezy walk instead? The beauty seen in gardens, beaches, and parks does help decrease fear and anxiety symptoms. Nature pacifies people, lowering stress levels and altering moods from anxious to calm.

Additionally, physical activities like jogging or walking outdoors require us to use our body and brain, which then triggers a switch from illogical terrifying thoughts to clear and peaceful thinking that can definitely help us forget and finally win over fear.