How to Overcome Fear and Anxiety

In today’s article, we’re going to discuss some of the self-help methods which can help you to overcome your fears and any anxiety.

Anxiety can be very overwhelming at times and when it has been induced by your fears, it’s even worse. Nowadays, there are plenty of treatments available for anxiety although not everyone is open to the idea of medication and thus, look into a more natural means of dealing with their fears and anxiety. We’re going to be looking at some of the most effective ways that you can overcome your anxiety, and walk you through how to implement them into your lifestyle.

Tip #1 – Focus on Your Breathing

Whenever you feel yourself getting anxious one of the first things that you’ll notice is that your breathing rate increases. This is what prompts most people to panic even more, thus leading to an anxiety attack.
Focussing on your breathing can distract you from the worrying thoughts, lower your heart rate back to its normal pace, and calm you down again. Without overcomplicating the science behind it, steady deep breaths help to relax your nervous system, reduce the physical symptoms of fear and anxiety, and tone it down to be manageable.

Tip #2 – Talk to a Friend

Sometimes all you have to do is open up to a friend and let them know about whatever it is that’s causing you anxiety or what it is that you’re scared of. When you keep these kinds of thoughts in your head you have no control over them, your anxiety does.

By taking the time to talk to a close friend, say your problems out loud, and hear what they have to say, they can reassure you that you are making “a mountain out of a molehill” and comfort you until you have calmed down. Of course, opening up and talking about your feelings isn’t something that everyone is comfortable doing, although having someone by your side can go a long way.

Tip #3 – Consider Meditation

Meditation is another commonly recommended activity which has shown to help with anxiety and accepting your fears. There’s more to meditation than just sitting and closing your eyes. During an ideal meditation session, you should sit in a quiet area where you won’t be disturbed, either lie down or sit (sitting with your legs crossed is common, but isn’t necessary), and to isolate you from any background noise, wear a pair of headphones if possible.

Meditation is all about training yourself and your brain to better deal with anxiety, negative thoughts, and think logically rather than irrationally. There are different forms of meditation that you can try including guided meditation, heart rhythm meditation, and transcendental meditation. Try a few different types of meditation and you’ll quickly determine which is the most effective for relieving your anxiety.

Tip #4 – Exercise Regularly

Exercising is a great way to relieve stress and anxiety. When you exercise, chemicals called endorphins are released which have an impact on your mood. Low levels of endorphins have been proven to result in negative thoughts, depression, and anxiety; thus, increasing abnormally low endorphin levels is crucial to minimising your anxiety and taking control of your thoughts.

Aim to exercise for about 30 minutes each day or if you don’t have time for that, cut it down to 10 minutes of exercise every time that you feel as though life is getting too stressful. Not only will this release endorphins in your brain but by exercising, you can distract yourself and quickly make your anxiety less of a burden.

Tip #5 – Take the Time to Relax

There are certain points in our lives where we are overwhelmed with what life has handed us. Preparing to go to college, moving out or moving to a new house, and exams – all significant yet stressful moments in life. Let’s focus on the most common stress among young people; their exams. It can be tempting to spend every waking minute of your day studying and getting ready for the big day, but this is less effective than if you were to have a moderately packed study schedule.

By putting together a schedule, you are able to make sure that you have at least an hour at the end of each day which belongs to you. During this hour, you can focus on a hobby, go for a run, play video games, take a bath – whatever it is that relaxes you. It’s very important to make time for yourself and by doing so, you can relieve a lot of negative energy.

Tip #6 – Know Your Worth

Some of the most common reasons for people feeling stressed and anxious are that they have taken on too much work, work that they are struggling to complete, or that others have high expectations for them. Now, while you shouldn’t doubt yourself or underestimate what you’re capable of, you shouldn’t take on more than you can.

By understanding what you’re capable of, fairly acknowledging your skillset, and not undermining yourself, you can better your mindset so that you don’t end up crashing and burning when life gets to be too much.

Tip #7 – Talk to a Therapist

There are a lot of differences between talking to your friend and talking to a therapist. Friends can be comforting and will reassure you that everything’s going to be okay, while therapists are trained professionals who can coach you through the rough patch that you’re experiencing.

After discussing your thoughts with a therapist, they may suggest certain therapies such as CBT (Cognitive Behavioural Therapy), which has proven to be one of the most effective forms of treatment for mild anxiety. Although, depending on your situation, they may offer alternative treatments.

Tip #8 – Write About Your Thoughts

By this we don’t mean writing a diary – this can also be helpful, though – but rather a journal where you write about your anxious thoughts, your fears, how they are affecting your day-to-day life, and what it is about them that worry you. It can take a bit of practice to write about your thoughts as most people are going out of their comfort zone by doing this, although sometimes all you need is to get your thoughts out of your head.

There are a few reasons that this can be a useful practice. Not only does it help you to get your negative thoughts out of your head and onto paper, but if you ever decide to seek medical help from a doctor or a psychologist then you can use this journal to show them how big a part your anxiety has played in your life over the years.

To Conclude…

There’s no doubting that anxiety can be awful to deal with – especially if it’s a result of a mental illness and it is a constant burden – but with some of the tips that we’ve discussed in this article, you can tone it down to a manageable level and improve your quality of life. However, if none of these things helps to relieve you of your fears and anxiety, it might be worth consulting a medical professional who will most likely recommend that you attend counselling sessions and possibly a low dosage of medication.