- Ali
We all have times when our fears seem insurmountable but whatever it is that scares you, these 10 techniques will help you cope with those day-to-day fears and anxieties.
1. Take time out
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 going for a walk, making a cup of tea, petting an animal or having a bath.
2. Breathe through panic
If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it. Acknowledge it, speak it out loud if you can – I’m feeling…...
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.
Message me if you’d like me to share some breathing techniques to help with stress.
3. Face your fears
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. If your fear is over failing at something, imagine what it would feel like to fail and then what it would feel like to succeed. Think of examples in your life where you have succeeded and remind yourself that you are capable.
4. Imagine the worst
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.
5. Look at the evidence
It sometimes helps to challenge fearful thoughts. For example, if you're scared of starting a run and having to give up half way, ask yourself what the worst outcome of this happening would be? Would you walk home, phone a friend and ask them to pick you up. Ask yourself what you would say to a friend who had a similar fear.
6. Don't try to be perfect
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.
7. Visualise a happy place
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.
8. Talk it through
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 Calm Tel: 0800 585858 or Samaritans 116 123 (free 24 hrs).
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.
9. Go back to basics
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.
10. Celebrate your bravery
Finally, celebrate your bravery. For example, when you've made that call you've been dreading, reinforce your success by celebrating with a massage, a country walk, a meal out, a book, a DVD, or whatever little gift or act of self-care makes you happy.
If you would like to talk to me about what's holding you back please get in touch and book a free 30 min discovery call. I love working with women to help them get out of their own way interms of their health and wellbeing goals.
