Everyone has fear’s and anxiety in their life. The best way to deal with them is train your mind to defeat it.
Here are a few ways to face these challenges:
- Take Time Out
It’s impossible to think clear when you are flood with fear and anxiety. The first thing you have to do is to take time out so you can physically calm down.
Take the time to go for a short walk, or listen to music that calms you down.
- Breathe Through Panic
If you start to get a faster heartbeat or sweating palms, the first thing is not to fight it.
Stay where you are and simply feel the panic without trying to distract yourself. Place you hand on your stomach and breathe slowly and deeply. You should be able to feel the breaths in the stomach.
The goal here is to help your mind get used to coping with panic, which takes the fear away.
I used to think breathing techniques were rubbish. I was surprised it works. When you breath through you stomach count 5 seconds and then hold your breath for 5 seconds. I do this 5 times. You can repeat if you have to.
- Face Your Fears
When you avoid your fears it only makes them scarier. Whatever your fear, if you face it, it should start to fade. For example if you have panic attacks around large group of people and leave, the best thing to do is to go into a large crowd the next day.
- Imagine The Worst
Try imagining the worst thing that can happen – perhaps it’s panicking and having a heart attack. Then try to think yourself in to having a heart attack. It’s just not possible. The fear will run away the most you chase it. More times than not everything will turn out okay.
I used to have a horrible fear of speaking to people. I would go places at night just because there was less of a chance I would have to speak to anyone. When I chose to say “hello” to people all my worst fears never happened.
- Look At The Evidence
It sometimes helps to challenge your fearful thoughts. If your scared of getting trapped in a elevator, ask yourself if you have ever heard of this happening to someone. Ask yourself what you would say to a friend who had a similar fear.
- Don’t Try To Be Perfect
Life is full of stresses, yet many of us feel that our lives have to be perfect. Bad days and setbacks will always happen, and it’s important to remember that everyone’s life gets messy from time to time.
- Visualize Your Happy Place
Take a minute to close your eyes and imagine your happy place of safety and calm. It may be a beautiful beach that your walking, or snuggled up in your bed with a cat or dog next to you, or a memory from your childhood. Let the positive feeling soothe you until you feel more relaxed,
- Talk About It
Sharing fears takes away a lot of their scariness. If you can’t talk to a partner, talk to a friend or family member. If your fears aren’t going away talk to your doctor.
- Get Back To Basics
A lot of people turn to alcohol or drugs to self-treat anxiety. But this will only make it worse. Simple every day things like a good night sleep, or a healthy meal, are often the best curses for anxiety.
- Reward Yourself
Give yourself a reward. When you’ve made a call you’ve been dreading, reinforce your success by treating yourself to an ice cream, a peaceful walk, a book, a DVD, or a little gift them makes you happy.
From Pity to Praise 