Take a moment to close your eyes and imagine a place of safety and calm. It could be a picture of you walking on a beautiful beach, or snuggled up in bed with the cat next to you, or a happy memory from childhood. Let the positive feelings soothe you until you feel more relaxed.

7. Visualise a happy place

Finally, give yourself a treat. When you've made that call you've been dreading, for example, reinforce your success by treating yourself to a massage, a country walk, a meal out, a book, a DVD, or whatever little gift makes you happy.

10. Reward yourself

Whatever it is that scares you, here are 10 ways to help you cope with your day-to-day fears and anxieties. These tips are for people who are coping with everyday fears. If you have been diagnosed with an anxiety-related condition, see our page on <a href="https://www.nhsinform.scot/illnesses-and-conditions/mental-health/anxiety/">generalised anxiety disorder. </a>

10 Ways To Fight Your Fears

Sharing fears takes away a lot of their scariness. If you can't talk to a partner, friend or family member, call a helpline such as <a href="http://breathingspace.scot/">Breathing Space </a>on 0800 83 85 87 or <a href="http://www.samaritans.org/">Samaritans </a>on 116 123. You could also try a Cognitive Behavioural Therapy approach over the telephone, with a service such as NHS L iving L ife . If you would like to find out more about this appointment-based service, you can visit the <a href="http://breathingspace.scot/living-life/">Living Life </a> website  or phone 0800 328 9655 (Mon to Fri, 1pm to 9pm). ​ If your fears aren't going away, you can ask your GP for help. GPs can refer people for counselling, psychotherapy or help through an online mental health service, such as <a href="http://www.llttf.com/index.php?section=page&page_seq=8">Living Life to the Full </a>.

8. Talk about it

Life is full of stresses, yet many of us feel that our lives must be perfect. Bad days and setbacks will always happen, and it's important to remember that life is messy.

6. Don't try to be perfect

Avoiding fears only makes them scarier. Whatever your fear, if you face it, it should start to fade. If you panic one day getting into a lift, for example, it's best to get back into a lift the next day.

3. Face your fears

Try imagining the worst thing that can happen – perhaps it's panicking and having a heart attack. Then try to think yourself into having a heart attack. It's just not possible. The fear will run away the more you chase it.

4. Imagine the worst

It sometimes helps to challenge fearful thoughts. For example, if you're scared of getting trapped in a lift and suffocating, ask yourself if you have ever heard of this happening to someone. Ask yourself what you would say to a friend who had a similar fear.

5. Look at the evidence

Lots of people turn to alcohol or drugs to self-treat anxiety, but this will only make matters worse. Simple, everyday things like a good night's sleep, a wholesome meal and a walk are often the best cures for anxiety.

9. Go back to basics

It's impossible to think clearly when you're flooded with fear or anxiety. The first thing to do is take time out so you can physically calm down. Distract yourself from the worry for 15 minutes by walking around the block, making a cup of tea or having a bath.

1. Take time out

If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it. Stay where you are and simply feel the panic without trying to distract yourself. Place the palm of your hand on your stomach and breathe slowly and deeply. The goal is to help the mind get used to coping with panic, which takes the fear of fear away.

6. Don't try to be perfect

Similar ideas to 6. Don't try to be perfect

Invest in your emotional health

“Giving up doesn't delete our problems; it only pushes it into the future where we'll reencounter the same issues.

Planning for the unexpected