It is normal and even helpful to experience fear in dangerous situations. However, our fear for failures and criticisms can hold us back from reaching our goals. There are some effective ways to cope with fear and help you take the leap to your dream.
1. REFOCUSING FROM YOUR FEELINGS TO WHAT YOU CAN REALISTICALLY DO.
Our attention can be easily hijacked by our fear. This is because our brains perceive it may help us to solve our problems. The good news is that we have the ability to shift our attention away from our fear. We just need to do it intentionally. Once we become aware that we are experiencing fear, we can gently ask ourselves what we could realistically do to make things better. It helps to activate the logical problem solving part of our brain and make us feel more in control.
2. UNDERSTAND WHAT UNDERLIE YOUR FEAR
Many people are afraid of public speaking, but the reason can vary. Some people are afraid because they perceive possible negative implication to their job security, while others are worried about losing recognitions from others. Figure out what it is really frightening to us will help us learn how to address it.
3. LEARN ABOUT YOUR BODY’S REACTIONS TO FEAR
When we feel fear, our heart rate will increase and our heart will beat harder. We may experience breathlessness, choking or smothering feelings, tightness and pain in the chest, and sighing and yawning. We may notice our muscles tensing up. These are normal ways that our bodies help us to fight/flight/freeze handle dangerous situations. We can regain our sense of control by reminding ourselves that these responses are normal and then gently relaxing or stretching our muscles and regulating our breathing.
4. PRACTICE GRATITUDE
Studies have shown that practicing gratitude has benefits to our mental wellbeing and makes us more resilient to difficult emotions. List down 1-3 things you are thankful for every day, doesn’t matter how big or small it is. You may be able to see some blessings in disguise.
5. PRACTICE SELF-COMPASSION
If we doubt or criticise ourselves, our mind and body will get triggered and it will affect our ability to perform. It is best to validate our strengths. Talk to ourselves in a supportive manner like talking to our best friend. It will make us experience more confidence when approaching challenging tasks.
6. ACKNOWLEDGING IMPERMANENCE
Remember that all difficulties challenges will pass. Gently shift your focus to what you can realistically do and remind yourself that you will survive regardless of the outcome.
7. ADJUSTING YOUR PERSPECTIVE
It is not just about thinking the glass to be half full. When we are experiencing fear, our mind will make us focus primarily on the negative. This is survival instinct. And we may find it hard to see our strengths or exercise our creativity when we are afraid. We need to intentionally and systematically to review the probability of bad outcomes, and identify our strengths and resources that can be helpful to avoid or overcome our fears.
8. PRACTICE RELAXATION EXERCISES
There are various exercises that are clinically proven to reverse the bodily reaction to fear and make you feel more in control. These include breathing exercise, progressive muscle relaxation exercise, and mindfulness meditation and guided imagery. It is best to practice one or more of these on a daily basis. But if you have experience of a history of trauma, consult your medical doctor or psychotherapist before starting any of the practice.
9. GETTING SUPPORT
We do not have to fight your fear on our own. We can talk to a supportive friend or get some input from a therapist. Talking about it can be therapeutic by itself because when we talk, our mind is reprocessing our fear. However, if talking about it triggers intolerable emotions, it is important that we seek support from a mental health professional as soon as possible.
The above ways to cope with fear are not exhaustive. Not everything works for everyone. But do try some of these and see if they work. All the best in reaching your goals and your highest potential!
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