Combating Fear & Anxiety
Fear gets to the best of us, whether it is fear of failure, fear of success, or even fear of fear. All of us have experienced anxiety at some point in our lives, and it can be a challenging stumbling block that holds us back from being happy and fulfilled in our lives. Fear can’t hold you back if you don’t let it. Below are some ways to help you manage fear and anxiety:
1. SEPARATE REALITY FROM PERCEPTION
Ask yourself what is happening. Determine the facts (which are objective and measurable) and place them over your feelings (which are subjective and based on your emotions). Ask yourself where is the evidence to support " Fill in the blank" versus how you feel about it.
2. IDENTIFY THE TRIGGER
Figure out what seems to be the fear that triggers you. Learning to identify it and understand its source will help to resolve it.
3. KNOW WHERE FEAR LIVES IN YOUR BODY
Fear often involves both physical and emotional symptoms. Most of the time, fear takes over physically. The physical response is also known as the flight or fight response during which your body prepares itself to either enter combat or run away. Identify how fear affects you physically and do the work to take care of your body. Ex: if you hold stress in your back, you can learn stretches, foam rolling, etc., to avoid the pain.
4. PRACTICE GRATITUDE
Every day, list out 1-3 things you are thankful for. It doesn’t matter how big or small it is; gratitude helps shift the mind into a positive light, which over time, overcomes fear.
5. LISTEN TO YOUR INNER VOICE
Monitor your inner conversations. If you wouldn’t say it to a friend, don’t say it to yourself. Speak positively to yourself and remind yourself of your strengths.
6. CREATE A NEW ASSOCIATION
Remind yourself that the feeling and the moment will pass. Focus on the positive outcome of the situation rather than the scary in-between.
7. LOOK AT THE GLASS HALF FULL
Perception is a very powerful, and how you feel about your situation dictates how you respond. So think positively, and give yourself a much better chance of success. This won’t happen overnight; practice with just one thought. What is one recurring negative/fearful thought you have? Work on reversing this one thought. Over time, this will become a habit.
8. PRACTICE BREATHING EXERCISES
Breathing helps center your body; when you stop breathing, your heart stops beating. You can do a grounding exercise or even take five deep, long breaths at any point to calm and center yourself. It is best to start your day with this, but feel free to practice all day long.
9. CREATE A SAFE SPACE
When you feel safe and secure, there is no room for fear. This sense of comfort will soothe you and allow you to face your fear. Find somewhere safe you can retreat to when ill feelings begin- whether this is a real place such as your bedroom or a place in your mind such as the beach.
Please keep in mind that these are just nine strategies; not everything works for everyone. But this is a place to start. Start implementing these techniques into your life, and don’t let fear hold you back from reaching your goals and highest potential this year!