I am glad to welcome you, dear readers! The function of fear is to keep us alive, a kind of internal safety regulator. Therefore, we do not jump from rooftops without a parachute, we follow the rules of the road and avoid packs of aggressive dogs. But it happens that this regulator goes far beyond the limits, protecting us from everything, up to life itself, depriving us of the opportunity to enjoy it. Therefore, it becomes necessary to resort to various methods that provide relief from fear. And that’s what I’m going to share with you today.
Where does fear come from?
Fear, at its core, is an instinct, the helper of all living beings. Due to the fact that man in the development of higher nervous activity went further than other animals, his interaction with the world became more complicated. Threats to health may not exist, but he, having experienced it once, will fantasize all kinds of dangers, even if they do not coincide with reality.
Since most of our problems in adult life stretch from childhood, if we do not work on ourselves, they can turn into phobias. They just control life, depriving all the charms and freedom. A person may understand the absurdity of their phobia, but still try to avoid it.
For example, a child was bitten by a dog, or simply barked, which pretty much frightened him. Since in our society it is not particularly customary to cry, especially for boys, parents could quickly begin to calm him down, not giving him a chance to relieve stress. Then this experience of horror is “pushed” deep into itself, and makes itself felt at every appearance of the tailed one, even if it is not aggressively disposed.
In extreme, severe cases, the phobia of dogs can become so strong that he may well stop leaving the house, even as an adult male. It all depends on the degree of trauma, the state of the psyche and whether it was possible to get support and relieve stress.
Top 15 Methods for Getting Rid of
1. Map of fears
In an article about energy vampires I talked about the benefits of creativity. It helps not only to get rid of the accumulated and destructive energy, but also to realize something, to find contact with your subconscious. Therefore, in order to learn how to track the appearance of the first signs of fear, at the moment, as soon as anxiety arises, in order not to bring things to a panic, when it is almost impossible to control yourself on your own, you need to draw a map of your experiences.
To do this, draw a human figure and put marks in those areas in which you feel changes when you are afraid. What is happening to you at this moment? Spinning head? Are you sweating? Is your heart rate picking up? Are your legs ready to run, or vice versa, as if rooted to the floor? Write down absolutely all the signs, then think, remember which ones appear first, which are the most difficult to deal with? Such a thorough study will help you manage your condition in the future.
2.”Be afraid”
Psychology has adopted one effective method, peeped in wildlife. When, for example, a jaguar is chasing a roe deer, but for some reason is distracted, and the potential victim has the opportunity to escape, the very first thing she does after she is safe is to start shaking very, very strongly. She does not understand anything in psychotherapy, but instinctively feels that she needs it. «Be afraid», increasing the tension in the muscles so that it leaves the body and again go to the clearing to pluck the grass.
Therefore, try to sit comfortably and start trembling, shaking your limbs so that you are already throwing up, then you will not develop illogical fears and illnesses against the background of the stress experienced. And also with the help of this technique, you can help your loved ones by hugging from behind and helping to swing.
3.Picture of fear
Again, take a sheet of paper and pencils, you will draw, only with a slightly different goal — you need to separate your fear from yourself and destroy it. Therefore, give free rein to your imagination, portray it the way you want. Then take the sheet and feel that now you have it in your hands, now you control it and decide what to do. After that, tear, burn, trample on your feet, in general, do everything to destroy it, feeling how it becomes easier.
4. Meditation
Meditation can help bring balance and balance back into your life. With its help, you will relax the body, strengthen the spirit and remain calm in any situation. Check out this article, it describes in detail the techniques that even beginners can repeat.
5. «Desensitization and processing by eye movement»
The famous «psychologist», Francine Shapiro, figured out how to overcome anxiety. It is worth sitting comfortably against the wall and choosing two extreme points, left and right, which you can look at by moving your eyes so that your head does not turn. Then you should think about what scares you a lot, scrolling through the situation in your head in the smallest detail and without ceasing eye movement. Choose a pace that is comfortable for you, the main thing is to make at least 24 movements in one direction. Then take a break, after which make another cycle. This therapy should last 10 days, after which you will notice that the level of anxiety has decreased significantly.
6. “Look fear in the eye”
Whatever resistance arises, it must be overcome, that is, try to «look into the eyes» of your experiences. It is difficult, it will be better if you enlist the support of loved ones. Understand that the past experience is in the past, and it will not necessarily happen again, try testing your fears for reality.
I do not call to overcome the panic and climb into the terrarium with snakes, if they cause horror, no, just dare to go to the zoo, look at them closer, read the literature to find out the habitat and other details. The more information you have, the less room for fantasy.
7.Advance in development
Understanding that worry and anxiety is stopped curiosity will help to heal. For example, a person who is terribly afraid of sharks, and even in the river does not swim to the depth, knows by heart all the films about them. Because it attracts and frightens at the same time, because it delights, fascinates and at the same time causes a feeling of disgust or horror.
And some choose to follow their interest, keeping safety, while others begin to be afraid of water, even in the bathroom without giving themselves the opportunity to relax.
See the article on intrusive thoughts, it describes ways that will help control the painful thoughts that haunt you.
8. Sports
There is a lot of energy in fear itself, so find opportunities to waste it so that its excess does not go to the detriment. Active physical training, swimming, and especially aggressive sports such as shooting, boxing or martial arts will do a great job of this function.
9.”Benefit”
In addition to understanding the cause of horror, it is also important to realize the benefits of its appearance. Yes, every habit we have, even destructive ones, has a secondary benefit, and if you recognize it, then it will lose its power over you.
This is usually done in the treatment of smoking addiction. As soon as a person recognizes a need to be satisfied during a smoke break, he has the opportunity to come up with a more gentle way to satisfy it.
In the same way, with anxiety, answer your question, just be honest, you need it first of all: “What do I get thanks to my phobia?”. Some bathe in attention, others do not have to be responsible for some part of their lives, and still others punish themselves for some mistakes. What is happening to you?
10.”Dive”
There are such radical methods as deliberately immersing yourself in a state of horror and intensifying it. Yes, it already sounds terrible, but it works, and you know how? If you devote time to this process every day, then after a couple of weeks, in the place where the panic arose, boredom will begin to appear, because the energy level will begin to fall, and, accordingly, interest too.
11. Breathing techniques
Most often, obsessive states and phobias appear as a result of conflicts, traumas and difficulties, the psyche cannot withstand stress and fails. From this, a person begins to experience panic attacks, during which he is already suffocating from anxiety and excitement. Therefore, it is very important to be able to relax, and this is best done with the help of breathing techniques. I have detailed the various methods in this article.
12. Society
Find communities of people on the Internet with the same experiences as you, understanding that you are not the only one makes it a little easier. You will be able to support each other, share tips and life stories. It’s easier to do it together.
13. Observation
The next time you experience a panic attack, focus and try to observe yourself and your feelings as if from the outside, isolate yourself from what is happening. This technique will help you pull yourself together and calm down.
14. «Brainstorm»
Write down absolutely all the thoughts that arise when you remember the subject of your phobia. So the subconscious will connect, you will “discharge” a little, and, perhaps, you will realize some nuances that will help you cope with your “tormentor” in the future. You can read more about this technique here.
15.Autotraining
Check out the article at this link. Because auto-training just helps in such cases, besides, with its help you will increase self-esteem and become more confident in yourself.
Recommendation
Also, I recommend that you do a thorough work with your subconscious mind. You can start with this free video course.
Conclusion
Most importantly, do not ignore your condition, expecting it to go away on its own. Correction is necessary and will bring you relief, only for this you need to make an effort. So patience to you, strength and calmness.
That’s all for today, see you soon.