MoodHealth

Fear

Fear can surface in many forms, from a pounding heart to a full blown panic attack. Some fears are based on a traumatic experience and others have no obvious cause. Fear is a natural survival instinct we all have, that works against us at times. With a little time and effort, there are ways to help with overcoming fear.

Fear can manifest in the form of constant worrying. Bodily symptoms that are common in a worry state include racing mind, racing heart, teeth clenching and depression. Schedule “worry time” every day, not to exceed 20 to 30 minutes in length. Write down worries as they occur to you throughout the day, and put them aside until the “worry time.” When going through the list, prioritize worries that actually affect you (not “what ifs”) and that you have some control over. Take action on these worries. Remind yourself that “what ifs” and “should haves” will get you nowhere and try not to focus on these thoughts. Any justified worry thoughts can be eased by putting a plan into place. For example, if you are worried about a physical complaint, make a doctor’s appointment to have it checked out.

The Serenity Prayer is common among the Alcoholics Anonymous meetings, and many other people have started incorporating it into their daily routine as well. The Serenity Prayer states: “Grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.”

Prayer and spirituality can be extremely helpful in coming to accept certain aspects of life, if you are a spiritual person. A major cause of fear is fear of the unknown or feeling out of control. Accept what you can and cannot change.

Reducing cumulative stress can make a big difference in the long run when it comes to fears and anxiety. Practice a form of relaxation, such as yoga or deep breathing. Set aside a time every day to focus on your method of relaxation (preferably where there will be no interruptions).

Exercise on a regular basis. Exercise provides a general sense of well-being and helps to relieve nervous system tension caused by fear and anxiety. Cardiovascular exercise is especially helpful, even during a panic attack.

When we develop a specific phobia, we tend to avoid the trigger at all costs. When phobias start affecting our ability to function on a regular basis, it is time to seek professional treatment. Identify what your specific fears and phobias are. Common phobias include dental phobia, fear of public speaking, fear of spiders, fear of flying and claustrophobia. The worst thing we can do is avoid the phobia. If you are afraid of spiders, staying away from them will only heighten the fear. Slowly expose yourself to your phobia, until it no longer affects you negatively. A person afraid of spiders might start by looking at photos in a book or online, proceeding to looking at a live spider. The person might slowly increase the amount of time they stay near the spider until they allow themselves to leave.

A doctor or psychiatrist can help with medication and therapy referrals for phobia treatment. Antidepressants are a front line treatment in anxiety and depression. Professional therapy can also help to overcome fears in a healthy manner, especially if you are not making progress on your own or need to know how to stop panic attacks.