You’ll need to bring your fear to the surface so you can label it. Talk it through with someone you trust, or journal about it. Defining your fear makes it a little less scary. Plus, once you know what it is, you can develop a game plan to overcome it.
The next time you feel bombarded by the fear, sit with it. Notice what you’re thinking and what’s happening in your body. Let these sensations come and go without trying to push them away or avoid them. Stay mindful by making sure your thoughts aren’t wandering away from the fear. If your mind wanders, bring yourself back to the experience at hand.
People might laugh or point, but, eventually, they’ll find a new thing to focus on. Chances are, some people might pity you and try to help. Is that really so bad? To prevent yourself from spiralling into anxiety during this exercise, do it in the presence of a close friend or family member who can offer support.
Question how often what you’re worried about actually happens. Where is the evidence to support your claim? Reframe the fear using the new information: “No one ever laughs at assemblies. They probably won’t laugh at me. ” and “Thousands of people safely ride the subway each day. ”
For instance, if you’re terrified of riding the subway, you might first look at pictures of people on the subway. Then, watch videos. Next, you might go down into the subway (with a friend) and just stand there for a while. Then, you might board the train, but get off after the first stop. Finally, you might ride all the way to work.
For instance, if you fear sharing your writing with others, you might submit a poem or story to a contest or make it public on a blog.
Repeat this deep breathing exercise for as many cycles as you need to feel calm.
You might say something like, “I’m afraid to sleep here alone. Will you stay with me?”
If you’re afraid of something like asking someone out on a date or speaking in front of a crowd, embolden yourself by saying, “Feel the fear and do it anyway. ”
For instance, if you feel afraid of public speaking, you might list “good” things like, “I’m dressed well. I prepared all last night for this. My friends are in the audience, so I can look to them for courage. ”
A psychiatrist or psychologist can diagnose your case and determine if you are experiencing an anxiety disorder like obsessive compulsive disorder or social phobia. A thorough diagnosis can help improve your chances of successful treatment.
Ask your mental health provider to walk you through the benefits of each type of therapy and help you decide which is right for treating your fear and anxiety.
Certain chemicals in the brain can become unbalanced and cause feelings of fear to worsen. Psychiatric drugs may help bring these chemicals back into balance so that you can better manage anxiety and live a more satisfying life.
Ask your mental health provider for recommendations for anxiety support and self-help groups nearby.
Reach out to your loved ones to help you gain the confidence you need to deal with your fears. Whenever possible, try to make specific requests so they have a clear understanding about how they can help.
