Fear management:

The management of fears, anxieties or fears, no matter under what name you know these deep states of anxiety, it is necessary to acquire it from the beginning. Before you can overcome your fear, you need to know that we have all gone through various fears, at least once in our lives. An important exam, a new relationship with a partner, an interview, a new job, an important decision that can affect the trajectory of life, etc., can all lead to uncontrollable disorders.

Why is this happening? Because this is the body's way of dealing with a real or imaginary danger.

What is fear?

Basically, fear is a primary emotion that has a protective role in cases related to reality or not, being different from the state of anxiety . Fear can also be translated for some people as a lack of courage, thus appearing the vulnerability in situations that happen outside the comfort zone.

Each of us feels these fears differently:

they can easily take the form of empty sensations in the stomach or even pain

your heart rate may change,

may suddenly rise or fall in body temperature,

the palms may sweat uncontrollably, or even reach an advanced state of paralysis, such as loss of the ability to speak or move for short periods of time, strictly in those situations.

What happens to your body when you are afraid?

It should be noted that fear acts primarily and mentally, specifically in the area of ​​the brain. Here a center of reaction to emotion, called the cerebral amygdala, is an important pawn in this story.

The name amygdala (Greek-amygdala) comes from the word almond , because it is close to the size of an almond. This is essential in deciphering emotions, especially external stimuli that can be a threat to us. The amygdala controls the autonomic reactions associated with fear, and has the important task of preparing us for a potential danger. At the same time, it helps us decide what is the best way to respond to and respond to these threats.

The same brain center that responds to emotions has the power to influence human behavior, playing an important role in creating new experiences related to fear. Specifically, these behaviors can result in loss of appetite or a lack of interest in trying new things.

How do we approach the situation? 9 techniques by which you can overcome the fear of everyday life

Fear is indispensable in some situations because it can be an excellent survival mechanism for the body. Unfortunately, most of the time, it is also destructive. The ability to control it and to be in control of the situation depends solely on the person concerned. What can you do to get a degree in fear management?

Here are at least 9 ways you can try to control them yourself, but a psychotherapist will always be a real help in fighting these fears. He will be able to help you discover new angles to approach these states of anxiety or to distinguish between common phobia or fear .

1. Give yourself the time you need

It is impossible to have a clear judgment when you are flooded with fear or anxiety. The first and foremost thing you can do is to give yourself a few minutes in these situations to think clearly about the next steps. You can take a short walk, yoga , or why not, have a cup of your favorite tea.

2. Breathe

It is easy for all of us to breathe. But only in theory because in practice we are not so good in this regard. When we breathe properly , the brain becomes vascularized and the states of fatigue or even stress can be alleviated by daily breathing exercises. After you learn the correct breathing technique (for example, by placing your palm on your stomach and inhaling / exhaling deeply), your heart rate may calm down and your sweaty palms may return to their original state.

The goal is to help your mind cope with panic through the power of habit.

3. Face your fears

If you constantly avoid the fears, they will become deeper and more frightening. Regardless of the situation, try not to run away from it and face it. Whatever your fear, if you face it, it should begin to subside.

4. Imagine the worst possible scenario

Think about the worst things that can happen in this situation. Maybe you panic or even have a heart attack. A fictitious one, of course, because it is not possible for it to occur at that very moment. Fear will run away faster than you run on it.

5. Ask around

If you have a fear, such as the fear of getting stuck in an elevator that would result in suffocation, ask around if something like this can happen. Or think about what advice you would give to a friend if this happened to you.

6. Don't try to be perfect

Life is not perfect, why would you try to be yourself? There will always be good days and bad days, try to enjoy every moment.

7. Imagine a place for a story

Take a break from all the daily activities, close your eyes and imagine a place where you could be safe and truly happy. It can be a beach, on the mountain, or even in your own bed.

8. Talk about your fears

Sharing is caring :). Being able to discuss your fears with someone may be the most important thing. Whether we are talking about a family member or a friend, we are talking about a licensed psychotherapy specialist. However, the latter may be the best option, especially if the relationships with your loved ones are not the best.

9. Reward yourself

Last but not least, give yourself a gift. When you notice that you have taken another step to your advantage, it is time to celebrate your success with a small gift. It can be a dinner in the city, a good book, a 2-day trip to the mountains, etc. The important thing is to recognize your merit and try to be better and better at managing your fears.

You can also watch Karen Thompson Walker at the TEDx events, which talks about "What Fear Can Teach Us." Maybe you can draw some conclusions to help you in the future. Good luck and overcome your fear !