FEAR - How to Face?

How to overcome fear - Part 3

8. Don't avoid the object of your fear

If we don't take a plane because we're afraid of flying, or if we don't try something new because we're afraid of failure, we bind ourselves to a life of mediocrity. Let us restrain ourselves unnecessarily. Simply thinking about what suffering you are approaching can cause you a powerful sense of unease. Avoidance may satisfy you in the short term, but it only perpetuates these reactions. It is important to face your fears.

9. Try relaxation techniques

When this emotion paralyzes us and we feel an overwhelming urge to flee, we can use techniques to stay calm, such as breathing exercises or counting slowly until we feel better. By doing this, we reduce the symptoms of fear and distract ourselves from negative thoughts.

10. Set small challenges

Overcoming fear takes time and progressive effort. Let's start by imagining the associations that scare us. For example, if playing sports scares you, you might start by imagining bouncing a ball. Visualizing yourself a behavior that creates tension will allow you to gain confidence.

It may be difficult at first, but with practice you will increasingly see yourself doing the action. This is the basis of exposure therapy, which gradually presents the patient with stimuli that trigger fear reactions so that they can learn to control their emotions. For example, someone who has a problem with snakes might start by looking at a picture of a small snake that they see next to a king cobra.

11. Don't face your worst fear head on

It's admirable that you decide to go through the tough slug of overcoming fear, but it's not a good idea to do it suddenly. Exposure to fear requires a progressive approach and is often professionally guided. In situations like touching a tarantula or singing on stage in front of a thousand people, a sudden confrontation with fear can trigger negative reactions.

12. Stay motivated

Focus on the rewards that overcoming fear brings you. For example, if you're afraid of cars, think about how nice it would be to take a long trip without depending on someone else, and how wonderful it would be to take that vacation you've always wanted. It's not easy to pay attention while sitting in a car. But if we think about the prize, we won't imagine disasters or get distracted by other negative thoughts.

13. Reward progression

Imagine you are plunged deep by an elevator, you don't want the thought that you might get stuck or the elevator might fall while you are inside. The day you get someone without regrets, you deserve to treat yourself. You choose whether you want to buy a bag of jelly beans or go to the movies. The important thing is that you recognize your merits and have the desire to keep moving forward.

14. Registration Progress

Keeping a record of your progress will allow you to refer to your notebook whenever you feel low, whether it's because of a situation that caused you fear or because of any situation. This will allow you to be proud of your progress and boost your self-efficacy. Progress in overcoming fear is not always linear; There may be relapses. However, with persistence and determination, progress can be made. Also, writing about your emotions can help you express yourself.

15. Lean on loved ones

Maybe your friends or family aren't as scared as you are. Talking about how driving in the fog makes you feel or talking to people you rely on for support can make it easier to overcome fear. Likewise, your friends and family may have had similar experiences and can give you valuable recommendations. With their affection and time, however simple, you will feel your resources increase to face any adversity.

Part 4 - to be continued...