How to manage fear and anxiety for a stronger you? Fear and anxiety are two emotions that we often encounter every day, and if we are aware of the effects of these two feelings on our health, we will try to eliminate these two feelings.
Let’s start with fear; Fear is a very strong feeling with lasting effects on the body and mind. To better understand this feeling, it is necessary to know that fear is the feeling that causes the signal to respond quickly to emergency situations, such as getting stuck in a fire or being attacked by a wild animal. But is fear limited to emergencies? The answer is no because the definition of fear is broader and includes the feeling we experience when facing an important test, a valuable personal meeting, or being in an unfamiliar situation.
Now we come to the part where we talk about the middle ground. Anxiety is a type of fear that is not caused by the present but by the future; In fact, thinking about things that have not yet happened is a cause for concern. Both of these emotions can be transient and can affect anyone for a short time. But sometimes some of us humans get caught up in one or both of these feelings for a long time; It is in these circumstances that we lose control of our lives and fear and anxiety cause us to neglect daily activities such as attending work or university or to refuse to travel and not even be able to concentrate. It is in this state that the person gets tired of repeating the cycle of fear and anxiety and wants to get rid of these restraining feelings, but he can not find a way. The good news is that there are many ways to overcome fear and anxiety that we will discuss below. Join us at Wironal.
What causes you to be afraid?
Knowing the cause of our fears is an important step in helping ourselves. Many factors can make us afraid. Some of these factors are logical and necessary, such as the fear of fire that helps us protect ourselves from danger. But consider the fear of failure; Such fears are like a double-edged sword, they can cause you to try hard enough and not fail, or they can cause you to do nothing for fear of failure and act as a brake on your activities. The causes of fear and the way to deal with it are different from person to person, and knowing the source of our fear helps us to find the right way to deal with it.
What makes you anxious?
Since anxiety is a form of fear, all of the above talks about this feeling also apply. Experts in this field refer to anxiety as a persistent fear, and as mentioned earlier, anxiety is a fear of the future or it can be considered a worry about the future. However, having the same background as fear, the first step in dealing with anxiety is to know its source.
How do anxiety and fear feel?
When you are anxious or scared, your body moves faster and you may have the following symptoms:
- Increased heart rate and even irregularity
- Increase the number of breaths per minute
- Feeling weak in the muscles
- Increased body sweating
- Lack of focus
- Feeling dry in the throat and sometimes inability to swallow saliva
- Decreased appetite and….
It is interesting to know that everything that happens to your body during fear and anxiety is your body’s response to prepare for and deal with emergencies, and you should know that this is how the body protects itself. The result is that the body will be able to circulate blood quickly, raise blood sugar, and enable you to focus on the fear factor. Of course, if you have a persistent fear, your body will find itself incapable, and gradually your self-confidence in the face of unknown and emergency situations will decrease.
Why might a person have the symptoms mentioned when he or she is not in a real danger situation?
Early humans needed a fast and powerful response signal due to their physical dangers and constant exposure to dangerous and unknown conditions, while modern humans in modern life rarely need such a response. However, we behave like our ancestors, and our reaction to bills and debt, and stress from educational and occupational conditions is the same as that of our ancestors, while it does not pose a physical threat to us; we can not overcome these current factors by running to the opposition or picking up the sword and fighting! These feelings, inherited from our ancestors, are an obstacle in themselves because with them we can not overcome our fears. In fact, the nature of our fears is different in today’s world, and feeling these symptoms makes us physically disabled and does not allow us to maintain our mental health; Now we need a healthy mind to overcome today’s fears.
Why do not our fears leave us?
It has often happened to all of us that by talking to ourselves we have been able to overcome unwarranted anxiety about the future. But sometimes the problem goes away and the person becomes accustomed to constantly worrying about the future and what will happen; In this state, the brain continuously produces a signal of fear and anxiety, and the person gradually sinks into this state, and when he realizes that he has been unable to do even the smallest things. When a person is faced with this condition, he needs treatment by specialists.
What is panic?
Panic is a condition in which a person experiences all the symptoms that are felt in the “Anxiety and Fear” section. It is brought, it is severe and it is under a lot of pressure both physically and mentally. People in a panic state claim that it is difficult for them to breathe and they even find themselves at risk for a heart attack! These people often have no control over their behavior and body.
What is a phobia?
Phobia is a type of intense fear and a panic state that is specific to only one thing, and a person does not have a state of fear and phobia if he is away from that thing. Usually, this feeling is towards a certain animal or certain environmental conditions such as crowding and so on. A person who has a phobia of height, for example, does not panic to be in a high environment.
How do we know we need help?
We all struggle with fear and anxiety on a daily basis, and that feeling is perfectly normal. But a person who stops having daily activities with these feelings can not consider this feeling normal and needs the help of mental health professionals. Constant exposure to fear and anxiety can make a person panic-stricken, so it is best to consult a specialist as soon as possible or use books and tutorials in this area.
How to help ourselves?
Face your fear
If you constantly distance yourself from the situation you are afraid of, you have the chance to really assess your fear of whether something really bad and horrible is what you were thinking or not ?! Face your fear and let your soul know that your fear was unfounded; You will then find that your ability to do things increases after you face your fears. Of course, all of these scenarios depend on your fears being met.
Get to know yourself
Try to get to know yourself better and find out the source of your fears. You can make a notebook for this and write it down whenever you are afraid of something or something that makes you anxious. Try to find a reason for each case and then look for a way that can calm your mind or set goals for yourself to overcome your fears and anxieties.
Increase your activity
Increase your daily activities. Exercising, for example, requires concentration, and focusing on doing the right exercise can distract you from fear and anxiety.
Learn relaxation techniques
Relaxation techniques are sometimes as simple as shoulder movements and deep breathing but can have a dramatic effect on peace of mind. Try relaxation techniques, yoga, and massage.
Pay attention to your nutrition
Try to eat as many vegetables and fruits as you can to keep your blood sugar at a normal level. Avoid drinking too much tea and coffee as caffeine can cause anxiety and avoid alcohol. If you ask people who drink alcohol constantly how they feel after drinking alcohol, they will tell you that they are nervous and anxious. Alcohol is not a relaxing drink!
Use complementary therapies
Complementary therapies include yoga, feng shui, and massage. If you are a religious person, you can relax by trusting in a source of power that is greater and greater than you. If you feel that your fear can not be solved with the said solutions, be sure to see a specialist and ask him for help.