Each person in his life at least once experienced a sense of fear or anxiety. Psychologists say that this is normal, but only if fear and anxiety do not occur daily and for minor reasons (going to work, an unprepared lunch, fear of transport, etc.). A sense of anxiety disrupts the normal rhythm of a person’s life, and negative emotions prevent you from enjoying life.
Why are we afraid?
Anxiety and fear are the natural emotions of a person. In a difficult life situation, anxiety and fear help to use their physical and mental resources to the maximum, and in case of danger they can save a life.
However, in some people, negative emotions appear for no good reason. According to psychologists, the reason for fear lies deep in the human subconscious. For example, people who have experienced severe upheavals or difficulties begin to fear that such a situation could happen again in the future.
Some people are endowed with a weak nervous system. In any unforeseen situation, they begin to worry and worry. Pessimists are also characterized by constant anxiety and anxiety. They assert themselves in the correctness of their thinking. Thus, the frequency of occurrence of negative experiences increases.
Psychologist's advice on how to overcome your fears
Psychologists say that every person is able to overcome negative emotions, fears and experiences. The main thing is to set a goal and go towards it, applying in practice the advice of specialists.
You can overcome fear and self-doubt with the help of:
- Meditations
- Renderings;
- Positive thinking.
Psychologists advise writing on paper all their experiences. Take a blank sheet of paper and a pen. Write down thoughts and describe everything that you are afraid of. This method makes it possible to understand the causes of a feeling of fear and anxiety.
Effective methods of psychologists to combat fears:
- Explore the cause of the experience. Want to get rid of feelings of anxiety and fear? Find the reason for their appearance. Think about the situation in which you start to overcome these negative emotions. Perhaps you are afraid to speak in front of an audience, heights, large crowds or talking with strangers;
- Do not hide from anxiety and fear. Do not be afraid to admit to yourself that they really exist. Awareness will help you quickly deal with negative emotions and thoughts;
- Relax. Anxiety takes a lot of strength and energy. If you are afraid or worried about something, it is important to be able to relax. To do this, you can do:
- Breathing exercises;
- Evening or morning jogging;
- Do yoga;
- Listen to your favorite music.
- Talk with your loved one about your fears and emotions. If you have someone you trust, talk to him. For example, with a close relative or friend. Tell him what is bothering you and listen to a third-party opinion.Often, after a frank conversation, a person begins to relate to his fears calmly and feel confident.
Another effective way to overcome yourself is to be busy. If a person is not busy with anything, negative feelings come on his heels. He cannot relax. When negative emotions conquer you try:
- Cook a delicious dish;
- Clean the apartment;
- Pay attention to your soulmate;
- Go to the shop;
- Play with the baby.
Allocate time for fears and anxieties. Surely you will not be able to constantly control your own fears. Therefore, give them time: 20-30 minutes a day is enough. During this time, give your fears all imagination. Draw the scariest pictures possible. Just experience your own emotions. At the end of the allotted time, return to your own activities. If during the day the anxiety begins to prevail, just write down these thoughts on paper, and in the allotted time begin to worry.
How to overcome fear with meditation
To be afraid of something is natural. But negative emotions can and should be fought. To overcome panic fear, two types of meditation are used:
- Affirmation;
- Work with the body and the subconscious.
Meditation Method - Affirmation
The emerging beliefs in thoughts can be overcome with the help of affirmations. They allow you to replace standard anxious thinking with self-hypnosis. Through this method, it is possible to completely replace the feeling of fear and anxiety with a feeling of confidence.
Remember that affirmations only work with regular repetition.
Thus, the standard paradigms of brain perception are replaced by others. For them to work effectively, you need to repeat them in the first person:
- I'm not scared;
- I'm not afraid of anything;
- You will not overcome me;
- My mind is stronger than fears and anxieties.
In order for affirmations to work effectively, fear must be fully felt with every part of the body, with every hair. When you plunge into such a state, start repeating one of the above affirmations or come up with your own. The duration of one procedure is until you believe it. If fear comes again, plunge into this state again.
The method of meditation is working with the body and the subconscious.
The method of meditation "work with the body and subconscious mind" works effectively in the fight against fear and negative emotions with regular execution. Over time, you will achieve incredible results. Such meditation is used by professional UFC fighters. It allows you to see your fear, overcome yourself and enter the ring.
To complete the exercise:
- Sit down. Straighten your back. Close your eyes. Feel the warmth of your body;
- Feel the number of fingers and toes. You do not need to move them, just feel their presence;
- Stop your thoughts. Do not think about anything. Do not open your eyes;
- Imagine you are near a cave. The space of the cave is your fear. Come into it;
- On a distant wall you notice an inscription. The reason for your fear is described there. Get closer to the wall to get a better look at it;
- Heat appears inside your body. It spreads throughout the body to the palms and feet. Feel it warm. Now it is turning into fire. The body burns, saying that fear has prevailed over you;
- Anxiety and negative thoughts try to overcome you, but you resist. You turn your head to the side and notice another wall with the inscription. It lists the strengths of your character;
- Open your eyes. Now you know that your fear is the strongest weapon. Now you are free and open to new beginnings and acquaintances. You are not afraid of anything and can cope with any fear.
At the time of reading, fear is transformed into energy, and the body is filled with strength. Such power makes you a warrior who is able to destroy everything in its path.
How to overcome fear with visualization
Visualization - one of the relaxation methods in which you can imagine pleasant scenes and dreams.Two effective methods of visualization in the fight against anxiety and fear:
- Imagine overcoming fear. Transfer the gained experience into real life and achieve success.
- Provide soothing scenarios and pictures in disturbing situations.
Visualization is a powerful weapon against anxiety and fear. The brain often compares the imagination with real life. Want to overcome fear? Think of success and imagine it. But imagine real pictures, as if this is all happening in real life.
Example fight fear with visualization: you are afraid to speak to a large audience with a report. Do not try to think that your speech will cause delight and numerous applause. Surely you will get a good report, but it is unlikely to cause a strong audience sympathy. Imagine that everything is going right for you. Imagine calm, your self-discipline in front of numerous people. You are calm, and your pulse is not rapid. You answer confidently to questions and speak without hesitation.
Such visualization of a frightening situation will help you overcome fears and negative emotions, transforming them in your imagination.
Positive Thinking Against Fear
Thoughts are part of reality. What is our thinking, in what colors we represent it, such is the picture of our world. We are artists capable of painting our lives. To overcome the fear of life, change your thoughts.
Finding out positive thinking will help you find the good in every life situation. Whatever happens in your life, always ask the question: “What good can be in this?”, Repeat until you can answer it.
Smile and laugh. Negative feelings and anxiety are perfectly treated with humor. Watch humorous programs, comedies, read jokes, find funny videos on the Internet. Laugh, relieve stress and forget about alarms for at least a short time.
How to overcome fear in an emergency?
Any threat creates a psychological center of tension. The main thing in an emergency is to maintain calm and a certain calm, which allows you to think rationally.
In emergency situations, human behavior is divided into two categories:
- Rational. With full control of the mental state and control of your own emotions. Such behavior consists in following exact instructions and instructions;
- Irrational. People with this behavior become dangerous to society. Because of such people, the number of victims is increasing. In an emergency, people become shocked. The main reason for shock inhibition is panic, which is expressed in involuntary flight. In this case, people are led by a consciousness that was characteristic of primitive people.
To overcome fear in an emergency, you need to know what to do. To do this, you need to train. Today's exercises, which show how to act in an emergency, are useful not only to professionals, but also to ordinary people. For example, in Japan, children are taught how to behave during an earthquake. Such skills can save many lives.
Key tips emergency actions that can save a life:
- Do not panic;
- Carefully evaluate the surroundings;
- Control yourself;
- Be decisive and firm, losing heart now is not the best time;
- Make a decision and look for a way out. The attempt is unsuccessful? Repeat it again;
- Do not give up until the last breath;
- Remember, help is already there.
Based on the foregoing, we can conclude that fear in an emergency is unacceptable. In most cases, it is precisely his absence that allows you to save your own life. Be more attentive to yourself and to the world around you.
