Human beings experience a variety of emotions on a daily basis, and fear is one of them, an emotion like any other.
But in these times, it is more common to feel it. We have all felt fear at some point, and it is even necessary to feel it for our survival. However, If we let fear dominate us and let it grow, it becomes one of the most crippling emotions., blocking our way of thinking and reacting.
When faced with fear, in human and animal nature, there are three response options: flight, paralysis or aggression. These are all innate reactions, therefore, We don’t know how we’ll react until we face what we fear. What we do know is that if this fear is very intense, it can lead to a loss of absolute control.
This is why in many societies, inoculating fear is a weapon of population control, because in the face of this emotion, the population does not think clearly and defensive responses and mistrust are generated between people, producing a division. social.
How to best manage fear?
There are personalities more vulnerable to this emotion, who are afraid of everything on a daily basis, continually fantasize about catastrophic events, causing great suffering of not being able to enjoy life because they fear that something bad will happen to them.
These people are in a continuous state of hypervigilance and, as a result, suffer from extremely high stress, affecting their mood, sleep and life in general.
These types of personalities usually end up going into psychotherapy, and often this feeling of insecurity originates in childhood as a result of everyone’s experiences in their family of origin and in their early life experiences.
What to do? The way to deal with fear is based on the following key ideas and guidelines to follow.
1. Face up with courage
Unfortunately, fear cannot be avoided or stopped, it must be faced. There is no magic formula and you have to have the courage to face these experiences. That is why If your fear creates too many limitations in your life, it is advisable to call a professional..
2. Streamline what you fear
Don’t let your fear grow in your mind because in most cases our fears are much higher and far from reality than we think. To do this, keep these options in mind:
- Write down your worst fears and see what you could do to face them; we usually always have creative solutions for that.
- By observing how real your fears are and how likely it is that what you fear will happen, you would be surprised at how unrealistic they tend to be.
- Ask yourself to what extent your fears limit your life and to what extent they perform a function in your life. Sometimes behind a fear there is a wish that we are afraid to make.
- Regarding outwardly unfounded fears, keep an objective and critical look.
3. Practice diaphragmatic breathing daily
As long as you know how to control your breathing, you will be able to calm your fear and control your body and head; you will feel that you have control over yourself.
It is advisable to find someone to teach you how to breathe properly. Breathing is essential for sleeping and resting, preventing anxiety attacks, as well as maintaining mental and emotional balance. If you focus on breathing, you can alleviate these fears.
4. Make a list of fears to face
Do it gradually, less and more intensity. Go face them one by one in the order of the list and try not to have too much time between streak and streak, on average two to three per week. In this way, you will gain confidence in yourself, you will see your goal approaching, and your fear will decrease.
For example, if you are afraid of busy places in closed places, start with places like going to a bakery, pharmacy, patio, later supermarket, etc., focusing on your breathing. It is advisable to seek professional help if you are feeling very limited.
5. Reinforce yourself positively
Every achievement, no matter how small, is a breakthrough; be compassionate to yourself. Realize the changes you make, these often happen little by little.
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