Fear and anxiety, these terms are not new to us. It can hardly be said that anyone is living without fear and anxiety in this world. What is fear? It is a strong natural and nascent physiological emotion that emerges under different circumstances. The human brain can nurture or control emerging emotions within. Strong instincts, such as fearing danger in different conditions, signify healthy fear. However, the problem lies in encountering detrimental fears. Fear is unhealthy when it drives you away from happiness, life, and your loved ones. The mental assessment clinic Bethlehem has engaged itself in helping such people in its best capacity.
Consciously or unconsciously, the human mind is continuously flooded with different thoughts at different stages of life. Thoughts about getting a job to support family, arguments at home or office, judgmental comments, uncertainty about the future, and violence trigger stress and anxiety affecting their daily life. It not only disturbs daily life but also negatively impacts physical health. Continuous headaches, neck pains, body aches, upset stomach, not feeling hungry or eating a lot, lump in the throat, tight muscles, perspiration, uneven heartbeat, skin rashes, illness or bowel movements are a few signs of stress and fear affecting physical health.
A stressed person feels deprived, sad, guilty, worried, and very tired all the time. Lack of focus on work, easily getting angry, sleeping disorders, and recalling bad incidents from the past are obvious traits of a feared person. Is it possible to fight back this fear? The answer is yes, turning to the mental assessment clinics or an expert and changing to a healthy lifestyle will help to come out of the adversity.
Managing and fighting your fear and anxiety
Addressing random thoughts and emotions at the right time is mandatory to enjoy a peaceful life. Exercising, therapy, and adapting positive mental habits are some of the effective ways to face fears.
Exercises to overcome fear
Exercise is considered a mood-boosting activity for ages. Experiencing fear or not, a regular workout routine keeps us fit and strong.
- Breading Exercise: the most relaxing and convenient way is to practice breading and exercise in daily life. It is simple and effective. Choose a calm, quiet and comfortable place. Grab a mat and sit comfortably on it. Close your eyes and try to throw away all the negativity from your mind. Then breadth through the nose, hold it for a few seconds and exhale through the mouth. This powerful act is throwing away all negative energy from your mind and soul. Repeat the process a few times till you gain peace.
- Counting exercise: Counting is a simple way to ease your anxiety. When anxiety overwhelms you, find a quiet and comfortable place to sit. Close your eyes and slowly count to 10. If necessary, repeat and count to 20 or an even higher number.
- 5,4,3,2,1 technique to reduce stress: One of the most common stress reliever techniques is the “54321” exercise. It’s a grounding technique that uses your five senses to focus on your present. It goes like this: Start with deep breathing. Breathe for 5 seconds and look around for five things you can see. Exhale. Again, breadth in for 4 seconds; this time, look around for 4 things that you can touch.; exhale. The next step acknowledges 3 things that you can hear and exhale. In the fourth step, identify two things that you can smell. In the last round, identify one thing that you can taste. However, another way to end this exercise is to identify one positive trait within yourself.
- Facing fear through Visualizing: This again starts with finding a quiet place. Close your eyes, take deep breaths, and focus on one point. Maybe you can start focusing on your heartbeat. Then imagine yourself in a successful scenario. Engage your five scenes in this situation to make it as real as possible. In the end, Include the physical aspects of your vision as well. For instance, imagine yourself delivering a speech to the crowd, telling them your success story. You will experience calmness and confidence within yourself.
- Physical Exercise: Walking, running, dancing, swimming, hiking, yoga, and aerobics supports to fight fear and anxiety. 30 to 40 minutes of daily physical activity will maintain both physical and mental health.
Therapy can support people in managing fear by helping them understand what is causing the fear and anxiety providing them perspective to fight it. Seeking professional help is the best idea for encountering fears, and therapists employ different therapy methods to identify and encounter their worst inner fears.
- Exposure therapy: This therapy helps people confront their fears. Avoiding them is the most common and the easiest form of tackling fear. However, it will enlarge the scope of anxiety in the future. Therefore, phycologist prefers to expose the person directly to the feared point so that they can confront it, fight it and overcome it.
- Cognitive behavioral therapy: The therapist practices various CBT techniques to help encounter disturbing thoughts, emotional responses, irrational beliefs, and changing thought patterns.
- Eye movement desensitization and reprocessing (EMDR): This technique helps to tackle post-traumatic stress.
- Psychodynamic therapy: It is the process of identifying the root cause of social suffering. Simply put, it is a talking therapy that helps the therapist get a holistic perspective of the client.
Successful Mental Habits to Defeat Fear and Anxiety
Changing lifestyle and involving in positive activities help encounter depression fear and anxiety. If things are turbulent and getting out of control, don’t react. Sit back and look in the mirror and acknowledge the reality.
- Identify the fear and anxiety, but don’t do it alone. Educate yourself and try to identify the detrimental thoughts. The process can start by sitting in front of the mirror and talking to yourself. But seeking help from loved ones, a friend, a family member, or a therapist enhances the chance to discover the root cause of the problem.
- Have peace with situations that are out of control.
- Self-care: Visualize self-care. Picture yourself practicing self-care in different situations. This will help you adopt a positive attitude throughout the day.
- Managing intentions and focusing on positivity will make life situations less complex. Stop complaining about all the negative behaviors and scenarios. Close that window and let the positivity enter or mind. This perspective will let us see things differently.
- Face Your Fears with Confidence
How you respond to your fear and anxiety set you apart from the rest of the crowd. It’s your choice either to live in agony or beat the worst reality.