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8 Really Effective Ways to Squash Fear

Fear and chemicals

You may think it's your judgment deciding that something is dangerous and you should be afraid, but what actually happens is that fear chemicals are flooding into your brain.

Experiments have shown that fear can be induced artificially by injecting certain chemicals. Do the chemicals know what you should and shouldn't be afraid of? They don't. You do.

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8 Really Effective Ways to Squash Fear

8 Really Effective Ways to Squash Fear

https://www.inc.com/minda-zetlin/8-really-effective-tricks-to-boost-your-courage.html

inc.com

8

Key Ideas

All fears are not created equal

Some are useful, and some are useless fears that you can't or shouldn't do anything about. 

They sap your strength for no reason, and you should put those fears in their place. Worrying about a comet striking Earth falls in this category.

Fear can harm you

In scuba diving, for instance, fear can cause you to breathe too fast, swim too hard, move too suddenly, fail to take note of your surroundings, or rise too quickly toward the surface.

Knowing that fear has the potential to harm you can help you set it aside. Fold up that fear, put it in a box, and promise you'll get back to it later at a less dangerous time.

Enlarge your comfort zone

The more we stick with what's familiar, the more frightened we'll be every time we encounter the unfamiliar. 

Seek out unfamiliar territory--try new things, stretch yourself professionally, risk being seen as a fool.

Engage your cognition

One good way to take from chemicals that are flooding it is to do something that engages your prefrontal cortex, the part of your brain that reasons

Focus on problem solving, such as doing a crossword puzzle, bookkeeping, responding to business emails, or other such emotionally neutral activity.

Name your fears

Naming your fears always takes some of the power out of them. 

Telling someone what you're most afraid of can be a great way to cut those fears down. It's also very helpful to write them down. It will cause your brain to come up with solutions and backup plans.

Stop and breathe

Simply stop for a few moments and focus on your breath. Filling your brain with oxygen will help it drive out fear.

Embrace your fear, then let it go

Give yourself permission to wallow in your worries for a specified time. When it is over, tell yourself that you are now finished with useless fear.

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SIMILAR ARTICLES & IDEAS:

Fear Is Real

Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

Accept your fear relative to you.

Get Some Perspective
  • Are you really at risk?
  • Will this kill you?
  • If the worse was to happen what would it be?
  • Could that really happen?

  • If the worse did happen, how would you recover?
  • If the worse were to happen, what would you need to do next?

By seeing fear as not the end destination but part of being human, you can see through its wily evil ways and move forward.

Hold a Hand

Think of someone you can always rely on, be it your friend, partner, colleague, parent, sibling and say: “Right I need to deal with this, and I’m going to need you to help me.” 

They, in turn, will feel valued, loved and respected.

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Anxiety is rewarding

Each time we worry and nothing bad happens, our mind connects worry with preventing harm:

Worry → nothing bad happens.

And the takeaway is, "It's a good thing I worried."&nbs...

Beliefs about worry
  • If I worry, I'll never have a bad surprise.
  • It's safer if I worry. We believe that the act of worrying itself somehow lowers the likelihood of a dreaded outcome. 
  • I show I care by worrying. We need to distinguish between caring about a situation and worrying needlessly and fruitlessly about it. 
  • Worrying motivates me. We need to differentiate between unproductive worry and productive concern and problem solving.
  • Worrying helps me solve problems. Extreme worry is more likely to interfere with problem-solving. 
Tools to assist us with worry
  • Calm the nervous system with guided muscle relaxation, meditation, and exercise. 
  • Notice when you're worrying and any beliefs that reinforce worry.  Awareness of the process gives us more choice in how we respond.
  • Embrace uncertainty. Most of the things we care about in life involve uncertainty. It takes considerable practice to begin to embrace it.
  • Live in the present. Practice focusing your attention on the present in everyday activities like taking a shower, walking, or talking with a friend, as well as in more formal practices like meditation or yoga.
  • When we face our fears head-on, they tend to diminish. Deliberately accept what you're afraid of: "It's possible I'll miss my flight." 
Decide if you should face your fear
Decide if you should face your fear
  • Consider the pros and cons of not facing your fear. 
  • Write those down. 
  • Identify the pros and cons of tackling your fears head-on. 
  • Write down what ...
Evaluate Risk Level

Just because something feels scary, doesn’t mean it’s actually risky. Educate yourself about the facts and the risks you actually face by doing the things that scare you. 

Create an Action Plan

The key to facing your fears is to take one small step at a time. Going too fast or doing something too scary before you are ready can backfire.

Keep moving forward. A moderate amount of anxiety is good. Don’t wait to take a step forward until your anxiety disappears.

If you can’t actually do the thing that scares you to practice, you might use imagined exposure. 

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