How to fight fear? First, you need to allow yourself to be afraid, accept this feeling. It is worth understanding your fear, try to "tame" it. In order not to get hung up on anxious thoughts, it is important to switch your attention to pleasant moments. If nothing helps, it is better to consult a psychologist.
What to pay attention to? Fear has not only a negative meaning in life, it also helps a person in dangerous situations, warning about a threat. And this emotion also performs mobilizing, educational and organizing functions.
What is fear
In everyday life, fear can be useful because it makes the body prepare to act in response to a threat. This basic emotion is known to humans from infancy and will influence their behavior throughout their life, guiding their instinct for self-preservation.
In the modern world, fear tells us what is best to do in case of danger run away or defend ourselves.
Fear, despite its negativity, plays an important role in life, performing several functions:
- Signal (warning) function – informs about a possible threat to life, health or well-being, which helps to avoid unpleasant situations.
- The mobilizing function helps to instantly navigate in critical situations, activating all senses to adequately assess the threat and develop an action plan.
- Organizational function – helps to adapt to changes by defining a strategy for behavior in conditions of uncertainty and limited time.
- The educational function is to retain information about potential dangers that cause pain and suffering. This helps to assess possible risks and make informed decisions about one's behavior.
How fear manifests itself
When the moment of threat arrives, changes occur in the body: the sympathetic nervous system begins to activate. This leads to increased activity of the sense organs, cardiovascular, respiratory and hormonal systems and simultaneously inhibits the work of the digestive organs.
Muscles tense, the heart beats faster, attention is focused on the source of danger, the surrounding world seems brighter and noisier. A stress reaction occurs - the body is ready to fight, run away or freeze.
When the danger is gone, the parasympathetic nervous system kicks in and the body calms down. Fear is the result of a combination of emotional and physiological reactions. Once the source of the threat is removed, these reactions should disappear.
When we sense a threat, our body undergoes several changes to prepare for action:
- The pupils dilate to improve visibility.
- Blood pressure rises and the pulse becomes faster.
- Breathing becomes more rapid and shallow.
- The body releases glucose stores in the liver for quick energy.
- The blood becomes more coagulable to heal wounds faster.
- The digestive system stops working.
- The adrenal glands secrete epinephrine and norepinephrine to prepare for physical stress.
Pale skin is a sign of fear, accompanied by trembling in the arms and legs. In this body reaction, stress hormones play an important role, releasing into the human blood. They prepare us to act in threatening situations, increasing the work of the heart, filling the body with strength and improving our perception.
This physiological manifestation of fear has ancient roots and is difficult to hide or fake.
Where do fears come from?
Different people experience different types of fear for different reasons. That is why it is impossible to claim that there is a universal answer to the question of the prerequisites for the emergence of this feeling.
However, it is possible to identify three main sources of fear and anxiety that unite us all:
Genetic memory
Since ancient times, fear has been part of our nature, due to the innate desire for survival and the instinct for self-preservation. For example, many children are terrified of loud sounds and the feeling of falling, so they react to them by crying. Fear of thunder and thunderstorms in general is also present in all children.
Another innate fear is the fear of the dark, or rather the unknown that lurks in the dark. Our distant ancestors also experienced such fears, because they did not see what kind of threat could be waiting in the dark.
Negative experience
Many of us have our own individual arsenal of fears. Where do they come from? It depends on the specific situation.
In childhood, for example, a neighbor could have an aggressive dog that barked all the time, frightening the child. Every time he met the dog, the child felt fear and anxiety, which were fixed in his subconscious.
So a simple connection was formed: "dog - threat." Or when you were learning to drive, you got into a small accident, and now you are faced with the question of how to deal with the fear of driving a car.
The nuances of education
Adults teach us the importance of fear and the ability to show courage. Learning these skills is not only necessary, but also correct. If we were not warned about dangers, we would face them ourselves, which could cause serious injuries.
The fears we experience can be real or imaginary, and they are usually passed on to us from our parents. For example, a mother suffering from cynophobia can pass on her fears to her child. A father suffering from the syndrome of the excellent student and panicky fear of criticism can also pass on these moods to his children.
What is fear?
What types of fear can you encounter:
- Biological fear. When confronted with aggressive animals, powerful forces of nature, meteorological cataclysms, one can feel manifestations of biological fear.
- Social fear. This is the feeling that comes over a person when he is in public or is afraid of appearing stupid. This is the fear of changes, possible failures, fear of war.
Existential fear. A person often experiences abstract fear, which is unlike anything else, but is not illusory. This fear is connected to the very essence of a person. It can manifest itself in various forms, for example:
- fear of dark or enclosed spaces;
- fear of time, that is, fear of death or the unknown future;
- fear of oneself, such as fear of losing control over oneself;
- fear of life, including fear of the unknown, the vast and mysterious world around us, as well as fear of the meaninglessness of life.
Healthy and pathological fear. There is a positive side to all fears, including those that relate to metaphysics. For example, fear of the future can influence how we plan our actions, and fear of death can be an incentive to take care of our own health.
Existential types of fear can push us to search for meaning in our existence and ultimately make our lives more fulfilling and exciting.
Caution is one form of adaptation to fear. The defensive functioning responsible for responding to threat helps protect oneself from both close and distant threats.
Pathological fear occurs when this safety mechanism turns into senseless panic or obsessive states, which in themselves can become a serious problem.
When we skillfully manipulate our own fears, we gain power over our actions. But if fear begins to control us and makes us act according to its will, this becomes a violation of harmony.
The main difference between healthy fear and its pathological variant is the inability to keep the latter under control.
It is important to understand how to deal with fear and anxiety on your own, or, if necessary, to consult a specialist. Fear not only spoils the quality of life, but also destroys health and can provoke unreasonable actions. It, like an invisible force, controls our behavior, ignoring consciousness and imposing restrictions on our freedom.
By avoiding new acquaintances, a person avoids the opportunity to improve his life. By not leaving himself a chance for new friendships or professional opportunities, he limits his prospects.
How to overcome fear
It’s important to understand that fear is simply part of the emotional spectrum. But you can learn to use it to your advantage, turning it into a powerful driver of growth. Here’s how: Train your ability to control and direct your fears, and then transform them into a source of strength that pushes you forward.
Here are some tips on how to deal with fear:
Accept the fact: it's normal to be afraid
The existence of our ancestors is largely due to the presence of caution and apprehension, which helped them to survive and multiply.
Fear is an instinct that allows a person to stay alive in a world full of dangers. People who possessed this trait had a better chance of surviving and passing on their genes to the next generation than those who were too fearless.
Scientists from the University of British Columbia conducted a study that found that fear can be a powerful motivator for decision making. People become more productive and goal-oriented when faced with tasks that arouse fear in them. If you’re interested in how psychology influences wellness and motivation, you’re welcome to write for us health and beauty.
The emotional discomfort caused by fear makes them act faster, seeking to solve the problem that is bothering them in order to get rid of the negative feelings.
In a situation of procrastination, fear can be a powerful tool to overcome this negative state.
Explore your fear
In order to overcome anxiety, it is important to recognize whether it is based on facts or just a fantasy. For example, when you are afraid of flying, the idea arises to give it up and take the train instead. Maybe you should not go anywhere at all, it is better to stay at home, where there is peace and quiet?
You can study the statistics of air crashes, because the probability of getting into an accident on the way to work is higher than colliding with a faulty plane.
Forget about what is beyond your control. It is better not to worry about the potential end of the world or to leave worries about the possible passing of a loved one.
Undesirable scenarios cannot be changed by your actions. Instead, focus on preparing for the upcoming interview: research the company you plan to work for and recall your past successes to use as advantages.
This preparation will help you to go through the terrible test consciously, and in the end you will be able to rest assured that you have done everything possible, so there is no reason to worry.
Make a clear plan of action
If you have a project at work that you are afraid you won't be able to complete on time, then you should take action. Don't waste time on entertainment, don't leave everything to the last minute, assess your strengths realistically and get to work immediately.
Imagine the worst-case scenario: a project goes awry and fails. What happens next? You might lose your bonus or be forced to leave the company.
Do you have a resume ready and enough money in case you have to wait until you find another job? If not, it’s worth thinking about creating at least a small financial reserve – this way you’ll be calmer in case of unexpected things. These simple steps will help you fight the fear inside you.
Being prepared to face the unexpected gives you a psychological advantage. Even if your life takes an undesirable turn, you will always be prepared for the challenge with a pre-developed plan. The likelihood of using this plan is small, but it will be your support, maintaining your faith in your own strength.
Try to tame your fear
Fear of dogs is overcome in small steps and gradually. You can start by watching them through the window, then proceed to viewing photos and videos of these animals.
It is important not to rush, moving on to the next stage only after the previous stage has been completed without difficulty and discomfort. Practice of this kind will help to overcome fear and ultimately communicate with confidence even with the most freedom-loving dog, not put on a chain.
Based on the research, scientists from Karolinska University came to the conclusion that observing other people's reactions to an object that causes you fear helps to overcome anxiety.
Take a break from your worries
To reduce anxiety, it is worth paying attention to relaxation techniques. Simple methods can be useful in difficult situations.
For example, you can try practicing breathing exercises: start inhaling slowly, then hold your breath for four seconds and exhale just as slowly, counting to four.
You can repeat this exercise for at least five minutes, gradually you will feel calm.
Do some stretching, do a short jumping jack or go for a walk - physical activity can be effective in combating fear by helping to get rid of obsessive thoughts.
If fear prevents you from living in peace, seek help
Sometimes a person is suddenly overcome by an uncontrollable fear, accompanied by strange sensations: a crushing pain in the chest, the heart beats as if it wants to jump out, and the air becomes incomprehensibly dense.
Feel like a panic attack has overtaken you? Don't panic, start relaxing, slowly breathe in fresh air. Focus on muscle relaxation, here and now everything is under control. Don't worry, everything passes, and it doesn't last forever. In case of constant attacks, consult a doctor. He will tell you effective methods of combating this ailment.
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