Here are some simple guidelines to help you break the cycle of fear and overcome the habit of fear.
1. Believe that you can control your fear
It's important to understand that you're scaring yourself. So, able to control your fear. You can both strengthen it and stop scaring yourself. This can be learned. And the habit of being afraid of fear can be replaced by the habit of taking pleasure in risk.
2. Take a medical examination
This item is for those who are afraid of the consequences of their fear. If you fear for your health or sanity, get a medical examination. There will be less cause for alarm when you make sure that your body is all right. To do this, you need to pass a therapist, cardiologist, endocrinologist, neurologist and psychiatrist.
3. Find the cause of fear
Overcoming fear of fear is easier if you understand the reason for your fear. Then you can fight not with yourself-with your emotions or with your body. It's the real reason.
Think about why you were scared last time. And why your body behaved like that. Perhaps one assumption you already have – the reason is that you are not healthy. Then invent and write down other explanations. Maybe you drank too much coffee? Or tired and sleepy. Or your boss upset you. Or mom ate her brain the night before. Write down as many assumptions as possible. Estimate the probability of each of them. Next time you start to get scared, do the same. Look for "harmless" but very likely explanations for your fear. And in the future, strive to eliminate all factors that can trigger fear.
4. Choose a relaxed lifestyle
The modern city dweller rushes at a furious pace. It is cooked in a cauldron of endless avralov and stress. Perhaps the anxiety is a signal of the body, that he needs a break, please take care of yourself. So the body tells you to slow down the pace of life. In order to reduce the likelihood of an attack of fear, it is necessary to reduce the tension. Strive to ensure that the stress in your life was less. And more pleasures, rest and pleasant occupations.
5. Focus on the outside
Researchers have shown that people who are very sensitive to what is happening in their body are more likely to experience attacks of unexplained horror. They easily notice the heartbeat, perceive the slightest changes in breathing. Easily feel fluctuations in blood pressure. This is what increases the likelihood of an attack of fear. Therefore, try to focus your attention on external events, on the people around you, and on the tasks ahead of you.
6. Be in your present
Fear grows because of your imagination. If you are transported into the future: begin to imagine the terrible consequences of a conversation with a boss, air travel or travel, you increase the fear. Focus your attention on the present, on the tasks before you, or on other people.
"And – God forbid — do not read Soviet Newspapers before dinner, "said Professor Preobrazhensky in the heart of a Dog. Avoid reading and watching reports of murders, accidents and illnesses. Don't watch horror movies and thrillers. Do not give such food to your imagination. And it will stop painting you horrible pictures.
7. Live your own
The experience of fear, passing through it, moving in spite of it – a very valuable experience that will allow you in the future to cope with fears. Brave is not he who is not afraid, but he who is afraid but does. Living fear forms the habit of coping with intense fear. Know that adrenaline causes unpleasant bodily sensations. If you do not throw wood on the fire of fear, the effect of adrenaline lasts about two minutes. And active physical actions help to burn it.
8. Learn breathing techniques or relaxation techniques
To cope with the fear of fear will help the ability to relax. It is necessary to master relaxation techniques and breathing techniques at a time when you are calm. And to train until the relaxation skill becomes automatic. Only then will these techniques help you in the moment of terror.
9. Risk
Avoiding frightening situations helps to avoid fear. But it does you a disservice. The more you avoid – the greater the fear. The greater the fear of fear. And the more situations begin to scare. It won't be long before you become a recluse. By taking risks, you increase the number of situations in which you feel comfortable. So you increase your comfort zone.
10. Take a course of psychotherapy with a psychologist or psychotherapist
You can fight the fear of fear alone. But it is easier to do it with the support of a psychologist or psychotherapist. With the help of a specialist you will get rid of the fear of fear much faster.