How to overcome fear? 20 practical tips from a psychologist

What is fear?
Why does fear arise? Why do you need it? Fear is the main emotion that warns us of impending danger. It fills us so that we do not miss the approaching threat. Fear paralyzes us in a frightening situation. Have you ever experienced this feeling? Have you ever experienced a panic that made you run away without thinking about the consequences? This is an absolutely logical reaction in such an emotional state. Learn more about the" fear hormone " adrenaline.

It is necessary to distinguish between fear and anxiety symptoms. Fear appears in a very specific situation, for example, when a stranger walks along an empty street behind you, who, as you think, is following you. Anxiety, on the other hand, is a fairly general, non-specific emotion that occurs in less specific situations. For example, the anxiety we feel when thinking about our future career or when someone criticizes us.

Fear is an adaptive response to threats of a physical or psychological nature. However, it does not always arise in the face of real danger. Sometimes it can be caused by cognitive distortions. In terms of intensity, fear can range from virtually no fear at all to absolute panic. In fact, this emotion can become a real nightmare.

When does fear become a phobia?
If the fear of something becomes too great, excessive, it turns into a phobia. Phobia is a psychological disorder, while fear is a normal healthy emotion.

There are different types of phobias: fear of heights, fear of clowns or coulrophobia, fear of growing old, fear of death, etc. Regardless of the reasons that cause such a reaction, all these phobias significantly reduce the quality of life of people suffering from them, negatively affecting all areas of daily activity. Can you imagine that there are people who are so afraid to go out that they have to spend all their time at home, locked up?

However, it is not necessary for fear to reach the size of a phobia in order to poison a person's life. In one way or another, these psychological disorders can prevent us from performing even the most familiar daily duties. In this article, you will find recommendations on how to get rid of fear, regardless of its degree and the reason that provokes this feeling.

20 ways to overcome fear
How to get rid of fear? In this section, we'll give you 20 tips and tricks that you can apply on a daily basis. The most important thing is that you must understand that fear is sitting inside you, no one and nothing makes you feel it. It may be problematic to think this way on the eve of, for example, a responsible exam, but you should remember that you and only you are responsible for your personal growth. You can overcome this fear with planning, with a little effort and willpower.

1. Don't try to deny your fears
   As we pointed out earlier, fear is a gift that helps us survive. We can also observe it in animals in dangerous situations. Fortunately, our body warns us of an approaching threat. Do you have any idea what will happen if you don't hide when you see a tiger in the room? Learning to co-exist with this emotion is vital. No matter what unpleasant moments we may have to go through, we should be grateful for fear.

2. Get to know yourself better
   Introspection helps to increase our comfort level. It allows us to understand what we feel or what we want to be, how to act. There is no need to investigate deeply what the roots of our fear are, for example, of snakes. However, understanding what stimuli cause us to experience unpleasant emotions can help us develop effective and accurate strategies to counteract them.

3. Acknowledge your fear
   You are a human being. To live and act as if fear does not exist is counterproductive. By experiencing fear, you will not become weaker or less respected. It doesn't matter if the object of your fear is unusual or embarrassing, it is still understandable, and there are people who can support you. Your fear won't go away just because you ignore it. Recognizing fear is the first step toward overcoming it.

4. Rationalize your fears
   The fear of fire is absolutely understandable if we see a fire. However, if every time we light an electric stove, we think about a fire, then we are reasoning illogically. Try to deal with your negative thoughts.

You need to think about the probability with which any events can occur, and act accordingly. This will help to get rid of unpleasant cognitive processes.

1. Watch other people struggle with fear.
   There are quite common types of fears — for example, the fear of being fired or the fear of blood. It doesn't matter that the reason for your fear is atypical: remember that this emotion causes similar feelings in everyone. The only difference is the degree of intensity that you can control. It is very useful to recognize that this emotion is natural and observe how other people deal with it.

2. Boost your self-esteem
   Some types of fears, such as the fear of communication, are very frustrating for people who experience them. This can negatively affect your self-esteem. "I'm a loser, an incompetent." "No one wants a weakling like me." Such thoughts are harmful and can provoke cognitive distortions that can significantly poison our lives.

In some cases, these beliefs can lead to deep internal discomfort and, as a result, severe psychological problems. Fears should not affect your self-esteem. Remember that we are all human beings, and that anyone can experience fears, but we are always able to find a reasonable solution in any situation.

1. Take care of yourself
   Obviously, it is always useful to protect your physical and mental health. When we lead a healthy lifestyle (of course, within reasonable limits, it is not necessary to focus on sports and proper nutrition), we feel great, our efficiency and efficiency increase. Therefore, when we feel healthy, able to take care of ourselves, the fear of getting sick decreases. Learn how to start exercising.

2. Don't avoid the object of your fear
   If we give up planes for fear of flying, or if we lead a mediocre life for fear of defeat, we will be putting obstacles in our own way. Perhaps even the thought of having to face the object of your fear makes you extremely uneasy. It is likely that avoiding frightening situations can help for a while, but in the long run it will only support your fears. You have to face your fears.

3. Try relaxation techniques
   When we are paralyzed by fear, from which we want to escape or hide, you can use various techniques to maintain calm, for example, breathing. You can also start counting in your mind until you calm down. In this way, you can reduce the symptoms of fear and distract yourself from negative thoughts.

4. Challenge yourself a little
   Overcoming fear takes time and constant effort on your part. Try to visualize what you are afraid of first. For example, if you are afraid to play sports, imagine yourself playing with a ball. Visualizing how you successfully perform actions that frighten you will help you feel more confident.

It may be difficult at first, but it will get easier and easier each time. Such exercises are the basis of exposure therapy. You are gradually shown the fear-inducing stimuli until you learn to deal with your emotions. For example, a person who is afraid of snakes can start by looking at a drawing that shows a small snake, and so on until he is not afraid to be near a real cobra.

1. Don't face your biggest fear directly
   It is wonderful that you have decided to overcome your fear, but you should not do it very abruptly. The exposure method involves a gradual approach to this goal under the guidance of a specialist. Independent attempts to abruptly overcome your fear, for example, by grabbing a tarantula with your hand, or by going on stage and singing in front of an audience of thousands, can be completely counterproductive and aggravate the situation.

2. Motivate yourself
   Think about how you can reward yourself for overcoming fear. For example, if you are afraid to drive a car, imagine how great it will be to go on an exciting journey in your own car to an interesting place that you have long dreamed of, without depending on other people. It is difficult to concentrate on this positive thought at the moment when you get behind the wheel. However, if we think not about accidents, but about a pleasant vacation, we will distract from negative thoughts. By the way, you can test your driving skills with the CogniFit neuropsychological test ("CogniFit") for drivers.

3. Reward yourself for success
   If you are afraid to ride the elevator and you are shocked by the thought that you can get stuck in it, think of a reward for the day when you dare to ride the elevator. For example, a package of your favorite sweets or a trip to the cinema. It is important that you recognize your own success and want to move on.

4. Mark your progress
   Keeping a diary of observations is very useful, especially in situations where you suddenly start to get discouraged because of the fear itself or for another reason. However, if you look at your diary, read about your successes, it will help you to feel a sense of pride and continue to move forward, to become even more effective. The path to success is not always smooth, and there may be ups and downs. However, perseverance and determination will help to achieve excellent results. In addition, the very fact of keeping records will help you let off steam and reduce anxiety.

5. Get the support of your loved ones
   Even if your friends or family do not share your fear, they are familiar with this feeling. You will feel better if you share with them the feelings that you are afraid to drive in the fog or communicate with your boss. It is likely that your interlocutors have been through a similar experience and can give you valuable advice. However, even just their support and participation can help you cope with any challenge.

6. Talk to people who share your fear
   Find people who are going through the same thing as you, it will help you a lot. If you think that your fear is unusual, or if you are shy, feel misunderstood, or find it difficult to discuss it with someone, try to communicate with someone who is in the same situation (in person or even on the Internet). This will help you open up, share experiences, learn something useful for yourself that did not occur to you yourself.

7. Don't be afraid of criticism
   Often, no matter what fear we are trying to overcome — cycling, falling, or the fear of speaking English, our steps to overcome these fears can be criticized when we make mistakes or we do something wrong.

We all stumble sometimes. Most likely, others do not think about us as often as we think. And when someone criticizes us, we should not pay attention to negative comments — we lose much more by giving up our attempts.

1. Benefit from new technologies
   Scientific and technological advances open up huge opportunities for us to overcome fear. There are already therapies based on virtual reality that allow people to face their fears while being completely safe. In addition, there are also simpler ways — for example, various mobile applications designed for this purpose.

In particular, special programs are created for people suffering from aerophobia (fear of flying). These apps provide flight safety data and offer various anxiety-reducing exercises. There are also programs for children to get rid of the fear of the dark with the help of various games and others, for example, to help overcome the fear of performing in front of the public.

1. If necessary, seek professional help
   Success in dealing with fear is not always entirely up to us. If you suffer from a phobia that prevents you from leading a normal lifestyle, it is recommended to consult an experienced specialist, psychologist or psychiatrist.

You should not be ashamed to ask for help in such a situation. Many people turn to specialists and achieve significant improvements. Fear therapy is really effective.