Fear and anxiety, to a certain extent, are necessary for survival, and yes, even for success. However, excess fear of something or someone can be harmful, even dangerous. Fear often leads to procrastination and makes you miss out on what could have been beautiful experiences. Many fears turn into serious phobias that can impact one’s physical and mental health. In such cases, it is best to seek medical help for the fear. Today we will discuss some easy tips and ways to get rid of fear and anxiety.
1. Get rid of stress
Worry and anxiety stem from stress and the more we worry, the greater the cortisol levels in the body. Cortisol hormone often causes sleeplessness, lack of appetite or, conversely, overeating, along with a host of other issues. To get rid of stress, do practice meditation. Meditation helps you live in the present moment and keeps the mind calm and focused. Naturally, you won’t’ see results immediately as you need to meditate daily.
2. Face your fear
As long as you keep procrastinating, you won’t be able to remove the fear from the mind and heart. So the first thing to do in order to get rid of the fear is to face it. Often, our mind blows the fearful situation out of proportion. Facing the fear can help you see that the situation was not as bad as you made it out to be. So exposing yourself to the fear in a gradual and safe way can effectively help you overcome anxiety.
3. Know yourself
An easy way to stop living in fear of something or someone is to know what triggers this anxiety. Keep a journal or a diary and record what happens when you feel afraid or how you feel at that point. Next, you can set small, though achievable, goals to overcome the anxiety. Carry some things or take someone along when doing so. This might help you feel less afraid or anxious and can also effectively help you address underlying thoughts that are behind your anxiety.
4. Exercise daily
If stress is taking over your life, you must take up some form of daily exercise to overcome your fear. Exercise can improve concentration and take your mind off anxiety for some time. It also releases endorphins which are feel good hormones that improve sleep and appetite.
Learning relaxation techniques like meditation are the best way to remove fear from the mind. Relaxation is also good for the body. Just sit in a quiet place and breathe in and out deeply for a few times. You may also try Yoga or Tai Chi which are mind body practices for relaxation. Listening to music, painting or taking up hobbies you love can also help you relax and overcome fear of failure, rejection etc.
6. Eat healthy
Eat plenty of fruits and vegetables as they contain anti-oxidants and vitamins which are needed by the body to fight stress, beat anxiety and uplift mood. Instead of snacking on unhealthy or junk food stuff, opt for fruits and vegetables. This can help you maintain blood sugar and low sugar is often linked to moodiness, anxiety etc. Eat 4-6 small meals and make sure they are rich in vitamins, minerals, healthy fats, good carbohydrates and lean protein.
7. Do not turn to alcohol or nicotine
Both these substances give you temporary relief from anxiety and they are not the long term solutions for overcoming fear. Alcohol actually lets down your defenses which could cause you to endanger yourself. The after-effects of alcohol and smoking can even increase anxiety.
Here are some easy ways to quit smoking.
8. Have faith
Faith and spirituality are powerful tools that can help remove fear from the subconscious mind. When you love God, (call it some Higher Consciousness) you get inner strength that enables you to face your anxieties. Visit places of worship or join community groups that meet weekly and have religious/spiritual discussions, meditate and serve.
9. Serve or help others
Helping others and doing service is the best way to gain confidence and overcome fear of failure. When you help others less privileged than you, you not only earn their respect and blessings; something dawns inside you to improve many other aspects of your life.
10. Talk therapy
Talking about your fears with friends and family can be a powerful and soothing balm. Professional therapist can also help you identify the root cause of your fears and enable you to change your thinking patterns. You can also opt for group therapy, online or offline.
11. Medicines and other treatments for fear
Drugs, especially antidepressants and anti-anxiety medicines, can help overcome panic attacks in case your phobia is impacting your daily life. However, many of these drugs lead to chemical dependency and can give rise to adverse effects like drowsiness, etc. So use these only as a last resort. Other conventional therapies for phobia are Cognitive Behavior Therapy or CBT, Neuro-lingustic programming, hypnotherapy etc. These can also help you get to the root cause of fear and eliminate it once and for all.
Fear can sometimes take over your life. A little bit of it is conducive to progress, but in excess, can impact growth. We hope these 11 easy ways help you overcome your fear and anxiety once and for all.