We all know the story of Batman, a fictional hero who stands up for truth and justice and lives with integrity. What's the reason for being Batman? He wanted to deal with his fear of bats by turning his intense fear into an astonishing source of power. Even the bravest people have fears to overcome. Are you afraid of something tangible, like spiders or heights? Or maybe you're afraid of failure, change, or something more difficult to pinpoint? Whatever scares you, you must learn to recognize, face, and acknowledge that fear so that nothing will stand in your way in life.
Step
Part 1 of 4: Understanding Fear
Step 1. Know when your fears are overblown
Fear is normal. You may feel scared when you ride a bicycle for the first time or when you start a new job. However, when fear begins to take over your life and affect your activities, that's already a problem. If the fear begins to feel overwhelming, the resulting difficulty may interfere with your ability to function and you may experience intense anxiety or nervousness. Reflect on that fear and notice how far it has affected your life. Is that fear holding you back from achieving what you want in life? Here are some things to consider:
- Fear causes intense anxiety or panic.
- You admit that fear is irrational.
- You avoid a specific place or situation.
- Trying to avoid fear causes difficulty and interference with your activities.
- The fear persists for 6 months or more.
Step 2. Understand the symptoms of fear
Fear often takes the form of a phobia, which includes situations (fear of speaking in public or raising your hand), animals (fear of snakes or spiders), blood, injections, and so on. When you feel afraid, there are psychological, mental, and emotional reactions, which include:
- Heart beating fast
- Difficult to breathe
- Dizzy
- Sweating
- Feeling excessive anxiety and panic
- Want to run
- Feeling isolated
- Feeling as if you are going to faint or die
- Feeling helpless in the face of fear, even though you know it's irrational
Step 3. Reflect on a traumatic event that you have experienced
If you've ever been in a car crash, driving a car may be a scary experience or even avoid it altogether. Or maybe you've been robbed on your way home, and the thought of walking home will cause you to panic. There are many ways in which fear can develop, and it's only natural that you avoid dangerous experiences.
While fear is a natural response to events like these, some are unavoidable. Accept that fear is real, but it must also be overcome
Step 4. Consider that the root of your fear may begin as a child
You may be very afraid of snakes but don't know why. Some evidence suggests that fear is passed on from parents to children in a biological way. Other evidence suggests that children in particular describe what they observe from the environment and develop fear based on what they find threatening. By witnessing an adult's interaction with an object or situation, children learn to create associations such as "fear" or "potential danger" regardless of the actual risk.
Step 5. Realize that having fear is not wrong
Fear is an adaptive function that saves our lives. Have you ever walked on the side of a cliff and suddenly felt scared? This is an adaptive fear and contains warnings such as, “This chasm is dangerous and may be life threatening. Careful. Fear triggers a “fight or flight” response, which prepares our bodies to take action in an attempt to protect itself.
Realize that fear is sometimes good, and accept the protective and positive role it carries
Part 2 of 4: Interacting with Fear
Step 1. Accept exactly what your fear is
Sometimes fear is easier to ignore or deny, even to yourself. But courage cannot arise if you do not accept the fear that must be overcome. By acknowledging that fear exists, you have taken the first step to taking control of the situation.
- Give your fear a name. Sometimes fear can be recognized immediately and clearly, but other times the feeling of anxiety that creeps in the back of your head is hard to name. Let your fear surface and give it a name. Maybe you're afraid of something tangible (like a cat) or a situation (like being called to the front of the class).
- Don't judge fear. Accept the feelings that arise without judging them as “good” or “bad”.
Step 2. Understand your fear triggers
Was your fear triggered by something obvious, like seeing a snake on a trail? Perhaps walking through the door of a career counselor's office at school sends fear into your mind. Find out all the things that trigger fear. The more you understand it, the better.
Step 3. Question the power of fear that is holding you back
Does fear keep you from getting out of bed and going to school for fear of failure? Are you reluctant to visit family outside the island because you don't want to get on a plane? Find out exactly what power fear has over your thoughts and behavior.
Step 4. Imagine the result you want
Now that you have a better understanding of what scares you, think about exactly what you want to change. Imagine your life without being overshadowed by fear. How do you feel? For example:
- If you're afraid of commitment, imagine yourself living happily with your partner.
- If you are afraid of heights, imagine yourself climbing all the way to the top of a mountain. Imagine the satisfaction of achieving that goal.
- If you are afraid of spiders, imagine yourself looking at a spider and feeling nothing.
Part 3 of 4: Facing Fear
Step 1. Identify any false beliefs
Many fears stem from erroneous beliefs or thoughts that tend toward disaster. When you see a spider, you may immediately have the belief that the spider will harm you and you will die. Identify this mindset, and start questioning it. Do some research on the internet and understand the actual risk compared to the risk you imagine. Know that the worst case scenario is unlikely. Start rearranging your thoughts so you don't imagine disaster, and start fighting those thoughts.
When fear arises, take a pause and reflect on the actual risk. Counter your negative thoughts or beliefs and say, “I admit that some dogs are fierce, but most dogs are docile. It is unlikely that I will be bitten.”
Step 2. Try gradual exposure
After confronting your erroneous beliefs, start exposing yourself to fear. Often we are afraid of something because we are not often exposed to it. "Fear of the unknown" is a common phrase used to describe feelings of disliking something out of the ordinary.
- If you're afraid of dogs, start looking at pictures of ugly dogs in silly colors. Keep watching until you no longer feel the fear response.
- Then, look at photos of dogs, then videos of dogs. Keep watching until no more fear response remains.
- Go to a park where one or more dogs are tied up and watch them until you are no longer afraid.
- Go to a friend's house who has a dog and watch your friend interact with their dog until there is no more fear response.
- Ask your friend to let you touch or pet the dog while it's still being held until you feel nothing.
- Finally, approach a dog and play with it for a while.
Step 3. Practice facing fear head-on
The ability to label emotions will be beneficial in self-understanding and emotional intelligence. Challenging fears and naming them has been shown to evoke extraordinary powers to help overcome fears and regulate emotions. In one study, people who were afraid of spiders were exposed to spiders, and participants who labeled their fear ("I'm so scared of this spider") experienced a lower fear response the following week when they were exposed again. on different spiders.
Running away from fear will never fix how you feel. The next time you feel afraid, deal with it verbally using words that describe your fear and anxiety
Step 4. Learn relaxation techniques
When your body experiences fear, many triggers prepare your body for a “fight or flight” response. Learn how to deal with these responses with relaxation techniques. Relaxation tells the body that there is no danger and that you are safe. Relaxation can also help you deal with stress and other anxieties in life.
- Try deep breathing exercises. Focus on your breathing, and start counting your breaths, inhaling for four seconds then exhaling for four seconds. Once you feel comfortable, extend it to six seconds.
- If the muscles feel tense, relax consciously. One way is to tighten all the muscles in your body for three seconds, then relax. Do it two or three times to relieve tension throughout your body.
Part 4 of 4: Harnessing Fear
Step 1. Turn your fear into a source of excitement
Something we fear can also evoke feelings of joy and even passion. That's why there are people who enjoy extreme sports, horror movies, and swimming with sharks on vacation. Try to reframe your fear in a positive light and accept the excitement it offers. When you begin to view fear as a source of energy, you may be able to acknowledge its role in your life.
Step 2. Control the power of fear
Fear has amazing power in critical situations. Many report the sensation of time slowing down, their senses becoming very sharp, and their being able to tell what to do on instinct. While other communication systems in our bodies take about half a second to reach alertness, the fear system works much faster. Fear also dulls sensitivity to pain.
- You can capitalize on fear by understanding the positive side. For example, many people have stage fright, but the fear of being on stage can help you become aware of the moment and focus intensely on what you're about to do. Learn to accept your fear and then direct it to be useful.
- Most people feel fear before an event, but feel no fear in the midst of the situation. Remember that fear enhances your senses so that you have the ability to perform efficiently and boldly.
Step 3. Begin to view fear as an opportunity
Fear can be used as a tool to help identify problems and solve them effectively. Fear is a guide, as well as a warning that reminds us that something needs attention. After the discomfort of the first wave of fear has passed, think carefully about what you can learn.
- When you feel afraid of something unfamiliar, take it as a sign that you need to get to know a situation or get to know someone better.
- If you're experiencing a spark of fear about a deadline or an upcoming event, use it as an opportunity to make a plan so you can fully prepare, whether that means starting paperwork, dress rehearsal or speech practice.
Tips
- Consider seeing a counselor if fear seems to be taking over your life. A trained specialist can help locate the source of your fear and determine how to overcome it.
- Don't let the momentum die down. It takes a certain amount of momentum to face fear. When you are faced with an obstacle, you may be tempted to give up. Maintain your resolve even in seemingly impossible situations.
- Use your imagination to calm down, not to scare yourself.
