If you are anxious and fearful that you will become a victim of crime or even be killed, there are certain things you can do. Are you overprotective and so worried about your safety that you feel mentally exhausted? If the answer is yes, learn how to manage stress by letting go of your fears, seeking professional help, and building a safer and healthier future.
Step
Method 1 of 3: Letting Go of Fear
Step 1. Take steps to ensure physical safety
Regardless of fear, you should always ensure the safety of yourself and those around you. There are things you can do to help control the safety of your surroundings.
- Lock doors and windows.
- Turn on the lights at night or use special night lights.
- Bring a cell phone.
- Install an alarm system at home.
Step 2. Be prepared if you live in a hazardous environment
Certain areas may be more prone to violence. You must be diligent in developing a sense of self-security. In addition to the things listed above, there are a few other things you can do just in case:
- Always walk with other people. Never walk alone.
- Avoid dark areas, alleys, and bushes. If you are forced to walk on the highway, avoid the passing cars; the drivers may not see you.
- Wear clothes that reflect light at night to make yourself visible.
- Join environmental safety groups (siskamling) to make sure your area is safe. You may also be able to meet new friends and enjoy the experience of fighting crime.
- If you approach your car, stick the keys between your fingers, like a cat's claw. Face it outside to use as a weapon for self-defense.
- Bring a loud alarm that can sound when someone approaches and threatens your safety.
Step 3. Learn to defend yourself
Feeling physically vulnerable and powerless can lead to nervousness. Learning self-defense techniques can help you feel stronger and able to protect yourself from potential harm.
Consider taking kickboxing or self-defense classes. Physical activity like this will also help with stress and develop self-confidence
Step 4. Change your mind
When you're constantly thinking about your fears, look for other ways of thinking about other things. Obsessive thoughts will only get worse if left unchecked. Distracting yourself can help break the cycle of anxiety that usually occurs as a result of overthinking.
Take a walk or chat with a friend to help you focus on something more enjoyable
Step 5. Educate yourself
Read statistics about crime in the area where you live. You may notice that the homicide rate is very low compared to the size of the population. The goal here is to study reality so that your mind is healthier.
Research shows that factors that contribute to fear of crime include: gender, age, race, lack of attachment to the neighborhood, lack of trust in the police, crime rate, experience of being a victim, perception of risk, and thoughts about seriousness of a violation
Step 6. Face the fear
Determine what scares you and face it. Identifying your specific fear will help you focus on finding solutions. Sit down and make a list of things that trigger the fear of being killed. For example, have you ever witnessed someone being attacked or killed as a child? If so, you might as well become afraid of murder.
Confront your fears by writing down the solutions. For example, if you are afraid to take a shower in the shower because of the possibility of being attacked, lock the bathroom door and have a friend wait in front of him to warn you when something is about to happen. It's a small step and not a long-term solution, but it's still a good start
Step 7. Create an action plan
Most fears are managed by setting a plan of action, as is the fear of being killed. Identify your main goals and determine the steps to be taken. Then, follow the plan.
- Make a list of things you believe will contribute to your killing. What fear is there about neighbors you've never met?
- Approach the dilemmas one by one. You may be able to ask a trusted neighbor to tell you certain things about your neighborhood. For example, ask, “What do you think about that neighbor across the street? Are they good?”
- Trying to find a solution will help in suppressing the fear. Creating an action plan helps you feel like you can do something to improve a situation. For example, try visiting your neighbors to introduce yourself.
Step 8. Practice being fearless
In order to overcome the fear of being killed, you must work your way through the process gradually. Research shows that overcoming fear is helpful when a person confronts it in imaginary situations or direct experience. Developing positive habits is the goal we should aim for here.
- If you're afraid to go into the garage at night, exercise courage by opening the door and standing still for a minute. The next day, put one foot in the garage and be quiet for a minute. Work your way up gradually until you can be in the garage for a few minutes.
- Body language, especially posture, can help you feel strong and courageous. Stand in the garage in an authoritarian strong pose. For example, put your hands on your hips like a superhero. Stand for a few minutes until the rush of adrenaline makes you feel strong.
Step 9. Face your emotions openly
You have to allow yourself to feel vulnerable when you try to change. Face some truths that are hard to admit, even if they make you feel uncomfortable. Make sure you want to feel, talk, and act instead of resisting.
- Addressing emotions openly involves talking about how you feel in various situations. Do you feel tightness in your throat? Do you feel uncomfortable and scared and will immediately panic? Do you want to run away from certain situations, and feel so insecure that you can't get into the car at night? Holding back your emotions and pretending you're not reacting will only make things worse.
- Always remember that lightening your mood will help you feel free. For example, be cheerful, silly, and laugh at yourself. It will set you at ease.
Step 10. Realize when a fear escalates into a phobia
Fear and phobia are not the same thing. When the fear escalates to an extreme and irrational level, for example to the point where you stop going out of the house for fear of being killed, that fear can be considered a phobia. Once you are trained, you will feel able to control yourself and your fear. This means that you are on the right track to be healed.
- The physical symptoms of a phobia include: sweating, shaking, feeling dizzy, having trouble breathing, having panic attacks, crying, complaining, constantly being unsettled and never relaxing, avoiding certain situations, and displaying protective behaviors, such as refusing to leave the house at home. at night, put in place protective precautions (eg guard dogs, electric fences, camcorders and alarms).
- Emotional signs that suggest a phobia include: excessive anxiety or panic, fear of losing your dick or going crazy, or realizing that you are overreacting but not being able to stop it.
- If you have been a victim in the past, you will certainly feel scared. However, if your thoughts, feelings, and actions worsen to match the above characteristics, you may be experiencing post-traumatic stress disorder. Contact a mental health professional for an accurate diagnosis.
Method 2 of 3: Seek Professional Help
Step 1. Find a therapist
If you avoid social contact or feel extremely anxious and panicky, consider seeking help from a professional therapist. There will be times when the fear grows into a phobia and must be overcome. Consider choosing a therapist who practices treatment methods such as:
- Systematic loss of sensitivity: this is a classic adjustment state that removes the fear response and replaces it with a relaxation response.
- Hypnotherapy: a form of communication in a hypnosis session, which facilitates a person's imagination to adjust patterns of thoughts, feelings, and sensations.
- Neuro linguistic programming (NLP): an approach that explores the patterns of play between the mind, language, and how these patterns affect the body and behavior.
- Cognitive behavioral therapy: an approach that allows you to examine your thoughts and behavior to determine ways to deal with imbalances. This therapy has been shown to be effective in treating anxiety and depression associated with phobias.
Step 2. Learn relaxation techniques
Relaxation helps reduce stress and fear. If fear takes over before or when you're alone, in social or work situations, pause and take a breath, then practice the relaxation techniques you've learned. Some examples include:
- Guided imagery: this technique involves the use of calming images and can be done alone or with the help of a therapist.
- Biofeedback: is a technique that trains you to lower your heart rate and blood pressure. Both of these have to do with fear.
- Breathing exercises: These exercises can help calm the nervous system associated with the “fight or flight” response, which is triggered when you are afraid.
Step 3. Determine the root cause of the problem
True change will not occur without identifying the emotional causes of the behavior you exhibit. Are you having trouble dealing with anxiety, stress, or depression? Work with a counselor to unravel the layers of events and emotions for which you are struggling.
- Your fear may stem from a trauma experienced as a child or as an adult. Talking to a counselor and processing it will help to reframe and deal with the fear.
- Fear of being killed may be associated with certain identifiable and treatable disorders, such as obsessive compulsive disorder (OCD) and schizophrenia, or post-traumatic stress disorder (PTSD). A counselor or psychiatrist can help identify these related problems and help you resolve them. A psychiatrist can also suggest medication to deal with these disorders and help you let go of your fears.
Step 4. Be aware of the things that trigger emotional responses in yourself
When something triggers an emotion and reminds you of a particular situation that made you feel bad, it is a trigger. Identifying situations like these, which trigger fear, requires personal introspection (ie the process of trying to access internal thinking within).
- You can deal with these feelings by refraining from reacting when the trigger is active. Once successful, determine whether the threat you are facing is real or not.
- For example, you are very anxious and afraid that you will _. Confront this thought by saying, “Hey, me, you can't predict the future, and you've never _ before. You can handle this.”
- Speak to yourself in a positive tone. This is important for calming the mind as well as the nerves. For example, if you feel that your fear, anxiety, or stress is increasing, tell yourself, “I'm fine and safe. The chances of me getting killed are slim. I have to relax and catch my breath and have fun.”
Step 5. Set therapeutic goals
Commit to changing behavior. In both psychotherapy and physical therapy, you will benefit from these goals. For example, you can establish that you want to increase the pleasure in life by suppressing the fear of being killed. You might want to be able to go out at night instead of being afraid to do it because it's getting dark.
Get fully involved in the process. Keep moving forward, even when things get tough. Your hard work will pay off and give you a healthy sense of satisfaction at having accomplished something
Step 6. Change what you believe about worries
To change this belief, you must analyze and determine whether the concern is actually causing what you fear. If not, it's time to change. Face what you believe by asking:
- Do you really feel safer worrying about getting killed?
- Is worry really worth the time and energy you spend thinking about it?
- Does being worried make you take action, or do you just think about it and stay inactive?
- Once you realize that worrying is an ineffective way to handle the situation, look for other ways to achieve the same result.
Method 3 of 3: Creating a Safer and Healthier Future
Step 1. Learn to increase tolerance for uncertainty
A person who is often afraid will indeed be anxious about uncertain results. This is a struggle, because no situation promises 100% confidence. So you have to learn to get used to it. Uncertainty is an unavoidable part of everyday life. It's how you respond to it that determines change.
- One method is to pretend you are comfortable with uncertainty. First, analyze the things you do to avoid uncertainty, just to feel more confident. Write down answers to some of these questions:
- Do you double or triple check everything you do?
- Do you often avoid events or procrastinate?
- Do you need to be strongly convinced by others?
- Do you need extra information before making even small decisions?
- Next, identify situations that make you feel anxious about uncertainty, and what you did to resolve them. Rank on a scale of 1-10, with 10 indicating the highest level of anxiety, and 1 being the lowest level of anxiety.
- Next, start with the least anxious activity. Think of it as if you were capable of being tolerant of it. For example, you can easily go to the movies without checking the crime rate in the local area.
- After that, record your results. Ask yourself what you were doing, whether the action was more difficult or easier than you imagined, whether it all ended well, and how you adapt if things don't go according to plan. Writing them all down will help you see improvements and determine ways to change your behavior.
Step 2. Continue to develop adaptability
You are stronger than you think. Continue to improve your adaptability skills as you go through all the challenges. For example, think about how you can effectively deal with other types of fear, and then use the same technique. Also observe how people you admire cope with difficult situations. Ask for their suggestions that you can run.
- Following a problem-solving model will help you structure change. You have identified fear and other associated emotions. Now, set a clear goal, execute it, and make the necessary adjustments and observe your own progress.
- An example of a goal might be setting a schedule and recording the time you spend worrying about a safe trip to school, work, or the store. This self-control will bring about real change. Analyze your own behavior and develop ways to change it.
Step 3. Keep perspective in life
You must retain all the information you hear from other people and the media, and view it in a healthy perspective. If you surround yourself with negative thoughts and information, your perception of reality will be shattered.
- Stop for a moment and think clearly so that you realize that the chances of the same crime happening again are very small.
- When you're tempted to believe that your chances of getting killed are increasing, stop and ask yourself a question: Really? Why do I think like that? What are the credible facts? Taking the time to question your own thoughts can break the cycle of obsession with them.
Step 4. Accept yourself as you are
Personal struggles can make you feel bad about yourself. Unfortunately, because fear involves worrying, you may also worry that you are worrying too much. Anxiety and worry are a natural part of life. You can learn how to deal with them instead of trying to get rid of them or feeling bad about yourself because of these thoughts.
The cognitive behavioral therapy you may be taking will help analyze your thoughts and develop new, more effective ways of looking at yourself, in addition to helping you deal with anxiety and worry
Step 5. Let go of what's holding you back
Restriction is a feeling that makes you aware of yourself and your inability to act in a relaxed and natural manner. In order to let go of what is limiting you, you must feel safe about yourself, your surroundings, and the people around you.
- Release by recalling the cheerful side of yourself. As the saying goes: laughter is the best medicine. When you laugh and play, you will feel more free, so you are less anxious and worried. Laughing and playing will also help you to stay positive and optimistic through difficult situations. In addition, these two actions can also help the healing process.
- Schedule regular play sessions on the calendar: meet up with friends; playing with children; host events you love; go golfing with friends, or bowling, or sing at karaoke. Most importantly, surround yourself with happy people.
Tips
- The human tendency is to exacerbate predictions of bad outcomes before experiencing them, as well as underestimating one's ability to adapt to a situation. These thoughts produce an imbalance and must be dealt with.
- Don't give anyone a reason to hurt you. If someone threatens, seek the protection of the authorities.
Warning
- If you become aware of a real and definite risk of harm, contact law enforcement for assistance.
- Avoid watching movies or reading scary stories. Both are made to cause fear. You don't need it!
- Be careful about arming yourself as a method of cover. Carrying a weapon that you are not good at can be dangerous – far more dangerous than thoughts that develop fear. Don't let yourself or others hurt you.
