Lesson 3
An important step in the process of overcoming fear is to accept the fear. When you acknowledge that there is nothing wrong with fear and that it actually plays a role in who you are, you can open up to fear. It is never good to bottle up any feelings, including fear. Try to get those anxious feelings out somehow, whether you write them in a journal or talk it out with a friend.
Although your first instinct is to run away from fear, avoiding your fears helps reinforce them. You must force yourself to face your fears. This is typically best achieved through desensitization or a gradual exposure to the fear. People who are afraid of snakes might start out by looking at pictures of snakes. Then, they can watch videos of snakes and maybe even push themselves to go see a snake at the zoo.
In certain cases, especially for traumatic events, it might be necessary to confront multiple factors at once through a process called flooding. This is a faster method of ridding someone of fear. However, flooding can also make the fear worse, so it is generally not the first choice.
In certain cases, especially for traumatic events, it might be necessary to confront multiple factors at once through a process called flooding. This is a faster method of ridding someone of fear. However, flooding can also make the fear worse, so it is generally not the first choice.
Now that you know how your body reacts automatically when it senses danger, you can prepare yourself to counteract the fight-or-flight response. The two reactions you have control over are breathing and relaxation.
Become aware of how you breathe. Take slow, deep breaths. This will help keep your heart rate down. A good technique is to count 3 to 5 seconds while breathing in through the nose and count another 3 to 5 seconds while breathing out through the mouth. Over time, you should actually train yourself to breathe with your diaphragm rather than with your chest. Using the muscle in your abdomen to breathe is less work for your lungs.
Since your muscles become tense when you are about to fight or flight, you can stretch out your muscles to relax them. You can also train your mind and learn to relax yourself at will by using relaxation or imagery exercises, where you imagine yourself in a peaceful scene. Hopefully, you will be able to stay relaxed when you face a fear too!
Become aware of how you breathe. Take slow, deep breaths. This will help keep your heart rate down. A good technique is to count 3 to 5 seconds while breathing in through the nose and count another 3 to 5 seconds while breathing out through the mouth. Over time, you should actually train yourself to breathe with your diaphragm rather than with your chest. Using the muscle in your abdomen to breathe is less work for your lungs.
Since your muscles become tense when you are about to fight or flight, you can stretch out your muscles to relax them. You can also train your mind and learn to relax yourself at will by using relaxation or imagery exercises, where you imagine yourself in a peaceful scene. Hopefully, you will be able to stay relaxed when you face a fear too!
Some people are simply anxious by nature, which contributes to feeling afraid. Lifestyle behaviors - sleep, diet, exercise - affect anxiety level. Getting adequate, good quality sleep is important for many reasons, including decreasing anxiety.
When you are stressed, your body uses up sugar extremely rapidly. Low blood sugar can make you feel dizzy and cause trembling, which are symptoms that are also associated with panic. It is important to eat complex carbohydrates and have long-term stores of sugar in your body rather than the simple carbohydrates found in sweets that are used up quickly.
Sodium, found in salt, when taken in excess will increase your blood pressure and heart rate. Therefore, it is important to monitor the amount of salt you consume.
Many people drink alcohol for relaxation because alcohol has a very rapid effect. While alcohol does have a calming effect initially, in the long run, it depresses the brain. Anxious feelings tend to come back and are often worse after drinking alcohol.
Who cannot go a day without drinking coffee? Although 2 to 4 cups of coffee, tea, or soda daily is considered safe, reducing caffeine intake helps decrease anxiety. Caffeine is a stimulant, increasing alertness and focus. These effects are good in some cases, but they make you more anxious. Caffeine is also a diuretic, making you go to the bathroom more often. Remember that bladder emptying is part of the fight-or-flight response.
During exercise, the body releases endorphins, chemicals that make you feel happy. Endorphins are normally released to combat pain or stress. Another positive effect of exercise is that you become more aware of how you breathe. Sweating and the increase in body temperature leads to relaxation, similar to being in a steam room. Exercise also helps boost self confidence, especially if you set realistic exercise goals. That confidence can come in handy even when you feel afraid!
When you are stressed, your body uses up sugar extremely rapidly. Low blood sugar can make you feel dizzy and cause trembling, which are symptoms that are also associated with panic. It is important to eat complex carbohydrates and have long-term stores of sugar in your body rather than the simple carbohydrates found in sweets that are used up quickly.
Sodium, found in salt, when taken in excess will increase your blood pressure and heart rate. Therefore, it is important to monitor the amount of salt you consume.
Many people drink alcohol for relaxation because alcohol has a very rapid effect. While alcohol does have a calming effect initially, in the long run, it depresses the brain. Anxious feelings tend to come back and are often worse after drinking alcohol.
Who cannot go a day without drinking coffee? Although 2 to 4 cups of coffee, tea, or soda daily is considered safe, reducing caffeine intake helps decrease anxiety. Caffeine is a stimulant, increasing alertness and focus. These effects are good in some cases, but they make you more anxious. Caffeine is also a diuretic, making you go to the bathroom more often. Remember that bladder emptying is part of the fight-or-flight response.
During exercise, the body releases endorphins, chemicals that make you feel happy. Endorphins are normally released to combat pain or stress. Another positive effect of exercise is that you become more aware of how you breathe. Sweating and the increase in body temperature leads to relaxation, similar to being in a steam room. Exercise also helps boost self confidence, especially if you set realistic exercise goals. That confidence can come in handy even when you feel afraid!