Fear

How To Stop Fear From Holding You Back During Troubling Times

Photo by Tobias Tullius on Unsplash

 

Living life in fear is no way to live, no matter what is going on in the world. Without a doubt, these are troubling times, filled with uncertainty, sadness, perhaps physical pain as well. Much of what has happened is out of anyone’s control. The new reality of social distancing, working from home, constant hand washing and finding innovative ways to stretch groceries, paper products and cleaning supplies is enough to produce anxiety in any sane individual. Yet, coming to grips with fear is essential. Instead of struggling with this powerful emotion and allowing it to grow, do something to stop it. Here’s how.

What Is Really Bothering You?

While this may be the last thing on a to-do list, it’s important to sit down and identify what is really bothering you now. Just answering “COVID-19” is too broad, yet putting this on paper is a good starting point.

Before diving in, however, make sure family or business duties or tasks are taken care of. They must take priority. Then, feel free to devote sufficient time to centering on what’s most fear-inducing.

It may help to do this exercise with eyes closed. Think about what went on today that may have produced fear. Did something someone said (in the home, on TV, during Internet browsing, reading the newspaper) allow that knot of fear to metastasize? Did it mean reticence about doing something or shying away from any personal contact (even at a distance)? Write down specifics, anything that comes to mind.

The list will vary from one person to the next, although there are some common threads people mention about what makes them afraid. These include:

  • I’m so fearful to be around other people, even with social distancing. What if I’m next to someone who’s got the coronavirus?
  • I’m afraid that I’ll never enjoy success again and, with so many millions of people sick and tens of thousands dying from this novel virus, I feel guilty even thinking of personal goal achievement.
  • Others probably think I’m a selfish person, so I’m reluctant to tell them what I’m thinking so they won’t judge me.
  • I’m afraid for our children. What kind of world will they live in? What happens if we get sick and can’t take care of them.
  • All I can feel is fear – about everything.

This May Seem Obvious, But When Did the Fear Begin?

To overcome fear, it’s important to pinpoint when it took over and began to handicap everyday living.

Some fears are universal, such as fear of abandonment, fear of being alone, fear about disease, dying and death. Indeed, some of what’s now identified as fear may trace back to a dysfunctional home, childhood trauma, economic disadvantage, school bullying, the presence of a physical or mental disability.

Recognize that uncovering when and where the fear started and then focusing on the fear itself is likely to be painful. Dwelling on fear is unpleasant at best, yet getting past fear requires going through this process.

Be Willing to Ask for Help

Identifying fear, when it began, and specifics about the fear will likely produce feelings of discomfort and frustration. That’s because there aren’t any solutions as to how to get past fear yet.

Outside help can prove beneficial here. Psychological counseling or therapy may be appropriate, or taking part in online discussion groups and self-help forums. Literature available online on the topic of overcoming fear is another good source for help.

Two other options for overcoming fear are meditation and prayer, both part of a spirituality practice.

Most people are reluctant to ask for help, yet resources are available and no one should feel any stigma about asking for assistance during these troubling times. Indeed, climbing out of the pit of fear may begin with taking these first steps toward a proactive solution.

What Are You Afraid Fear Will Prevent You From Doing?

When thinking about the future, assuming there will be restrictions on personal movement lifted, are you afraid to return to work? Does the idea of interacting with co-workers and supervisors create a rush of fear?

What if you’ve had the virus, or been in quarantine with family members who’ve had it, are you afraid you’ll get it again?

Are you afraid of ever getting physically close with another individual due to uncertainty over how long COVID-19 will be present, or if it will become seasonal and a pandemic that will recur?

The point about looking at what fear may prevent you from doing isn’t how daunting the list is. It is, however, instructive to see in black and white how self-limiting fear is to daily living. Everyone wants to get life back to normal, even if that normal looks quite different than what it once was. Fear, in this respect, can be a powerful motivator to unleash innovation, creativity, and finding new solutions to everyday problems and daily life.

Future Planning: Create Goals

This crisis will eventually subside and things will get back to some semblance of order. Heartening research from the University of Sydney found that if 80 percent of people practiced strong social distancing, COVID-19 could be curbed in 13 weeks. Be ready with goals to tackle once that happens. These may include personal goals that have taken a backseat to others, yet now they take on greater significance.

Whatever these goals may be, put them down on paper. This exercise provides ample material to work from in taking the next step to get past fear.

Construct Action Plans

Action plans are necessary to get moving on goals. Be sure to include a range of goals, some that are more quickly achievable, some that take a bit longer, and others that are long-term.

In the interim, prioritize self-care, since you’ll need to be healthy to resume normal living once the pandemic subsides. Even during self-distancing, it’s possible to ensure you’re taking good care of yourself, according to suggestions from Johns Hopkins mental health experts. The list includes exercise, which helps reduce stress, anxiety and depression while also benefitting physical health.

Each type requires its own set of action plans. Without a plan to follow, there’s no roadmap to pursue the goal. Another crucial part of action plans and goals is that they’ll likely need to undergo revision. Change is part of life, and goals deemed important now may be less of a priority going forward. Live life in the present, always doing your best while remaining true to yourself and your core beliefs.

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This article was originally published on Psych Central.

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How to Keep Fear from Stealing Your Life

how-to-keep-fear-from-stealing-your-life-photo-aperture-vintage-unsplash.jpg

Photo: Aperture Vintage/Unsplash

“Fear is a sneaky thief, stealing away precious moments of your life.” – Elizabeth Lesser

 

Everyone has been afraid at some point. If we’re in touch with our inner selves, we know right away when that negative emotion starts clutching at our hearts. It’s a feeling of coldness, one that sneaks up and grabs hold.

You can try to shrug it off, but that’s not always easy, and it rarely works. You can tell yourself this too shall pass, yet not really believe it. The truth about fear, however, is that it can be overcome. Here are some ways to do just that.

Acknowledge that the emotion you feel is fear.

The first step to overcoming fear is to acknowledge the emotion you feel. You must be able to recognize fear for what it is so that it cannot claim power over you, shutting down your ability to live a normal, happy and productive life. Fear is different from sadness or anger or disappointment. Called the fight-or-flight response, fear prepares the body to cope with danger. Fear produces distinct physiological symptoms, including increased breathing, heart rate, muscle tension, sweating, dry mouth, trembling and shaking, and butterflies in the stomach, to name a few.

Keep a list of effective coping strategies handy.

To do something to combat fear, it’s helpful to have a list of strategies and techniques that have worked well for you in the past in overcoming this destructive emotion. The time to figure out what to do isn’t when you’re in the grip of fear. That’s when you’re least likely to think rationally and the decisions you make may not be the best. It’s also best to keep your coping strategies and techniques on a written list so that they’re always available.

Remember that fear only controls you if you allow it.

This might be tough to keep top-of-mind, but you are the one in control. You make the decisions. Decide now that fear has no place in your power structure. Only you have the power. It’s up to you to exercise it.

Constantly revise your list of goals.

When you have activities that you look forward to and have a plan how to get started, you’re much less likely to succumb to fear. It is, however, normal to be a little apprehensive when starting something new, and referring to your list of goals is a good way to reinforce your commitment to them. The goal list helps motivate you to overcome all hurdles you may encounter, including fear.

Seek support from your network.

You’re not the only person who’s ever experienced the kind of paralysis and indecision that fear can produce. Talk with those you know and trust in your network to see how they handle fear. Just having their support and encouragement can go a long way toward you being able to move past fear and keep it from stealing your life.

Acknowledge you’re not perfect.

Perfectionism can really get in the way of pursuing goals. When you feel like you’re falling short and don’t see how to make it perfect, this can prompt feelings of fear. By acknowledging that you’re not perfect you take the wind out of fear’s sails. This gives you the breathing room you need to continue, without letting fear control you or reduce your dreams and goals to dust.

Have faith to get through today.

Most of what causes fear doesn’t last indefinitely. Things generally look different 24 hours later. When you rely on your faith, believe in your ability to make it through today, you’re doing more than buying time. Your subconscious mind is working on ways to overcome the fear, find a solution or workaround, and reminding you that you have hidden strengths to draw on.

If the fear continues unabated, however, it might be time to seek professional help from a psychiatrist or psychologist, a social worker or other mental health professional. There is no reason for you to go on suffering the negative and life-stealing effects of fear or anxiety when psychotherapy can help you overcome this profoundly debilitating emotion.

 

This article was originally published on PsychCentral.com http://psychcentral.com/blog/archives/2016/12/07/how-to-keep-fear-from-stealing-your-life/

 

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Related Articles:

5 Ways to Find Peace of Mind

How to Keep Frustration from Blocking Your Goals

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