Written by: Kamini Wood, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Since the beginning of civilization, people have been trying to find how to overcome fear. What exactly is fear and how can we control it instead of being controlled by it?
Like any other primary emotion, fear serves a purpose and has two main functions: to adapt and communicate. Fear provokes “the fight or flight” response and keeps us alive. It helps us communicate and express our feelings. Therefore, fear isn’t a generally unhealthy emotion.
However, when fear gets out of control, it can easily consume you, until you become paralyzed.
The Difference Between Healthy and Paralyzing Fear
The intensity and quality of fear depend on our cognitive perception of the situation. If you assess the fear-provoking situation and decide that you can escape or avoid it, the response will be a healthy fear and the fight or flight response. If, on the other hand, you believe that there is no escape from the threatening situation, you will most likely become overwhelmed by panic or paralyzing fear. Your response will most likely involve reactions such as a panic attack, paralysis, and a blackout.
Also, unhealthy fear is a reaction to a perceived or imagined danger. Healthy fear arises as a reaction to real danger and recedes after the danger is no longer present. Unhealthy fear tends to persist, causing you to feel paralyzed by it.
How to Manage Fear?
Whether you have experienced trauma or you are suffering from overwhelming chronic fear and anxiety, try to always keep one thing in mind: a strong feeling of fear that you are experiencing is just that, a feeling. An awareness that you can separate from that feeling is the first step in overcoming your fear.
So, here are 4 simple ways to overcome fear.
Acknowledge Your Fear
Trying to suppress fear will only make it stronger. Recognize that fear is there and face it. Keep in mind that fear is just a feeling. Acknowledge this with an awareness that your fear doesn’t define who you are. Then simply let it go.
Practice Stress Reduction Techniques or Exercise
Practice mindful relaxation techniques, which are an effective way to boost resilience and manage stress. Mindfulness can help you recognize your fear and observe how it feels in your mind and body. Simply observe your fear as it is, without trying to get rid of it as soon as possible. Remind yourself again that what you are experiencing is a feeling, not who you are.
Other stress-relieving strategies that can help you manage fear include breathing techniques, visualization (guided imagery), progressive muscle relaxation, body scan, biofeedback, and physical exercise.
Overcome Fear By Connecting with Nature
Spending time in nature brings about positive feelings of calmness, happiness, peace, optimism, and beauty. Studies show that being connected to nature reduces anxiety and fear, and increases mood, making us feel better emotionally. Spending time in nature reduces the production of Cortisol, Adrenaline, and Norepinephrine (stress hormones), muscle tension, heart rate, and blood pressure, all of which are signs of fear and tension.
Seek Support
If you have suffered trauma, it is important that you seek professional mental health counseling to find out how to overcome fear. A skilled therapist will help you to work through your memories and face your fear in a safe environment. Coaching might be a good option if your fear stems from a lack of confidence or sometimes fear of making a mistake.
Identifying the ways to create a sense of control in your life is vital to managing fear. Remember that you have control over your fear, not vice versa. If you need support, feel free to reach out and we can discuss what fears you are facing and how best you can move forward.
Kamini Wood, Executive Contributor Brainz Magazine
Kamini Wood is the founder and CEO of Live Joy Your Way and the AuthenticMe® RiseUp program. An international best-selling author Kamini is driven to support people of all ages to heal their relationship with themselves and to stop outsourcing their self-worth. As a result, her clients become their own confident, resilient self-leader with healthier relationships. Kamini is a certified life coach, board-certified by the American Association of Drugless Practitioners, holds specialty certifications in Calling in the One®, Conscious Uncoupling®, NewMoney Story®, and teen life coaching. Also trained in conscious parenting, Kamini aims to meet her clients where they are, supporting and guiding them on their journey to where they want to be, both personally and professionally. Her mission: create space for each person to see the unique gifts they bring to this world.
