Fear is a very uncomfortable feeling, but it is a very natural reaction of the body that helps you to better deal with a potential dangerous situation. Fear, for example, ensures that we do not constantly do dangerous things. From an evolutionary point of view, fear is therefore an important protective mechanism.
Nevertheless, the feeling of fear is very uncomfortable. Especially if it takes up a space that is too large in your life and is heavily burdened in everyday life, you should do something about it.
Come hereten simple rules, to better deal with fear in the future.
10 Rules Fear: #1 Accept fear
One of the most important rules in fear (even if it will probably be very difficult at the beginning) is to accept fear. Fear is a natural reaction and can be there.
Do not fight against it, but notice it.Try to perceive fear only as a state that is very uncomfortable, but cannot harm you.
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10 Rules Fear: #2 Set on conscious breathing
Deep, slow breathsSoothe your nervous system. A good exercise: inhale 4 seconds, exhale 6 seconds. Alternatively, you can also do the4-7-8 breathing exerciseapply. To do this, take a breath or breathe for 4 seconds and then breathe out for 8 seconds.
10 Rules Fear: #3 Question your thoughts
If your heart begins to beat faster out of panic, it may be that this is exactly what drives you further into fear. Unfortunately, this downward spiral is quite common.
Fear is often reinforced by negative thoughts.So you should always question them immediately - ask yourself: is that really true? How likely is the scenario?Explore the fear activelyAnd become the observer of yourself. So you can understand the fear better and find out why it is there and whether it is justified.
10 Rules Fear: #4 Take afraid and take it with you
The fourth rule against fear builds on the previous strategies. Because if you have accepted fear, you can also try to face it. Especially if you are afraid of a certain situation or a certain act, you shouldn't avoid it because you are afraid.Take the fear with you and do not let her encuse you.
The confrontation is particularly important in behavioral therapy. Because even if it is very difficult: fear must not take control of you.
10 Rules Fear: #5 Search for the exchange
Fear is nothing for which we have to be ashamed. Therefore, you should definitely talk to others about it.Share your fears with someone you trust.It often helps to speak out and get a new perspective. Perhaps your counterpart has experienced something similar and has found useful strategies to overcome the fear.
10 Rules Fear: #6 Unlock yourself
Especially if you are afraid of something in the future, distraction is a good strategy to oppose fear.Read a book, listen to music or male - activities that do you good, can help to put the fear into perspective. At the same time, it helps you not to slide into a spiral of thought.
Fear often arises from thoughts of the future. Detect your attention to your surroundings or an activity that grounds you.
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10 Rules Fear: #7 eighth for sufficient sleep
You should always make sure to sleep enough.Fatigue makes you more susceptible to feelings of fear. Incidentally, a good tip to fall asleep is still the good old milk with honey.
10 rules Fear: #8 Reduce caffeine and alcohol
Caffeine and alcohol can strengthen feelings of fear.You should reduce or avoid both. Instead, try soothing teas such as chamomile or lavender tea.
10 Rules Fear: #9 Set on movement
Sport, walking or yoga help to reduce the stress hormones and relax your body.At the same time, sport helps to perceive the relaxation more consciously after the effort.
This is also called the principle of progressive muscle relaxation. Consciously tense a certain muscle section for a few seconds. Then you relax the muscle again. You will see if you do this regularly, the relaxation will be much easier for you at some point.
10 Rules Fear: #10 Aktiv looking for help
If the fear severely limits your life, don't be afraid to take advantage of professional support.
Under theNumber 116 117Can you make an appointment quickly and easily in a psychotherapy practice.
German depression aid also offers an information phone:Number: 0800 3344533
The Ministry of School NRW has important numbers of different numbersCare and consulting phonescompactly summarized:Here you will find the phone numbers for special help.
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