Saturday, November 23, 2019

Tips to Overcome Fear

overcome fearFranklin D. Roosevelt said, ?The only thing we have to fear is fear itself. ? He was very right we fail to live because of one or another fear. Facing and overcoming your fears will make you live a happier life.

What is Fear?

Fear is a natural and practical response to danger, but for some people, the response is exaggerated and in reality the object of fear may not be harmful. It is hard for individuals to overcome their anxiety, the reason being avoidance of their phobia.

Can You Avoid Fear and Be Happy

Avoiding a problem only worsens the situation, be it any kind of fear . Fear will not vanish if you hide it , Fear will keep on manifesting in one form or another in your day to day actions.

Using CBT To Overcome Fear

Cognitive behavioral therapy is a drug-free and long-term solution for anxiety, as compared to the use of pills. It simply works on the premise that exposure to one?s phobia reduces our anxiety levels.

Fear Cognitive behavioral therapy is a form of treatment that focuses on maladaptive behaviors, dysfunctional emotions and cognitive processes and conditions. Its goal is to change the way an individual behaves and feels towards certain stressors.

This is a positive option for patients because it takes four to seven months for most people with emotional problems to fully face their phobia even with a session per week. This option gives you time to face issues one by one at your pace.

Find a therapist in your vicinity and start working with him/ her to overcome your fear.

Simple Steps To Reduce Your Fear

? The first step in accomplishing a phobia free mind is understanding what you are afraid of and the reason why. After taking note of this, ask yourself what is the worst that can happen if you have to come face to face with your fear.

? Getting all these answers will help you proceed to the next step, so you can give yourself an overview of how your life will be once you have conquered your fear. This is a simple stage, but for persons with a phobia, even logic or reality tends to cloud your judgment and overall thinking.

? The next stage involves putting your phobias down in writing starting from the least terrifying ones to the most extreme debilitating ones. For example, if you have speech anxiety issues, write down twenty different situations that you are not comfortable with, starting from the tolerable and building it up to the most terrifying.

? Most therapists give their patients a workbook to chart their progress. During this situation breathing exercises will come in handy. If you can work on your fear list by giving yourself a maximum of thirty minutes per day in the said settings, you should be able to note good results within the period of one month.

? Start to use some relaxing strategies, which are helpful during therapy. Always relax your muscles and avoid shallow breathing as these are linked to anxiety and stress.

? Try and use more relaxing strategies, such as listening to calm music, a massage, yoga and meditation to effectively lower your levels of anxiety. With frequent practice you will be able to effectively decrease the levels of more quickly.

? You may want to choose a coping statement that will help you conquer your fear like ?I am the master of my own body and nothing will shake me?.

? Try to think positive thoughts; perhaps of how much better your life will be once you are able to face your fear head on.

This process is not easy, so after all is said and done, try and reward yourself for an excellent job done. As Dale Carnegie said ? You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn’t exist anywhere except in the mind.?

Image courtesy of Stuart Miles /

Jappreet Sethi
I am a HR & Business Strategy professional with experience of leading HR & People Consulting practice of multinational professional services firms. I specialize in designing & delivering dynamic learning experiences in service of human development. I have over a decade of experience across various facets of HR and Process Consulting. I am a Six-Sigma Black Belt along with a certification in using Lean for process improvement. I am also a certified user for psychometric instruments like MBTI, FIRO, CPI & Saville Consulting Suite; I am among the few in India who specialize in using Art and Drama for Leadership Development and Personal Counseling. I have been rated twice as one of the Top 100 employee engagement experts in the world by a New York Times bestselling author.

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