Fear and anxiety: Here are 5 ultimate tips to overcome them

Fear and anxiety are two distinct mental states that can have an impact on your life. Trust these 5 tips if you're wondering how to overcome fear and anxiety.
Woman with fear
Know ways to deal with fear and anxiety. Image courtesy: Adobe Stock
Ayushi Mathur Published: 4 Apr 2023, 16:25 pm IST
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Fear and anxiety can be debilitating emotions that can limit our ability to lead fulfilling lives. However, through the power of our unconscious, we can overcome these negative emotions and achieve a sense of peace and tranquillity. Fear and anxiety have been extensively studied in psychology and neuroscience. These fields have shed light on the underlying mechanisms of these emotions and have also provided insights into how to overcome fear and anxiety.

Here in this article, we will explore tips and habits that are backed by psychological research and cognitive science to help you overcome fear and anxiety. First, let’s understand what these emotions are.

What are fear and anxiety?

Fear and anxiety are two distinct emotions that are often used interchangeably by many people. Fear is a response to a specific trigger or situation that is perceived as dangerous, while anxiety is a more general feeling of unease, worry, or apprehension. While fear can be a useful emotion in certain situations, chronic anxiety can interfere with our daily lives, making it difficult to concentrate, sleep, and function normally.

Here are 5 tricks to overcome fear and anxiety:

1. Challenge negative thoughts

Negative thoughts can trigger fear and anxiety. It’s important to challenge these thoughts by asking yourself if they are based on reality or if they are just assumptions. For example, if you have a fear of flying in an airplane, you may be telling yourself that flying is dangerous and that you will never make it to your destination. However, this is not based on reality. Flying is one of the safest forms of travel.

how to overcome fear and anxiety
Avoid taking stress. Image courtesy: Shutterstock

2. Practice deep breathing

Deep breathing can help calm the body and reduce anxiety. It’s important to breathe in slowly and deeply, hold the breath for a few seconds and then exhale slowly. This technique helps to activate the body’s relaxation response, which reduces stress and anxiety. Deep breathing activates our parasympathetic nervous system which has the opposite effect of the sympathetic nervous system which is the system responsible for activating our stress response. While our sympathetic nervous system brings us into a ‘fight or flight’ mode, our parasympathetic nervous system activates the ‘rest and relax’ mode in us.

3. Use positive affirmations

Positive affirmations can help change negative thought patterns. They can be used to challenge negative beliefs and replace them with positive ones. For example, if you have a fear of public speaking, you can use positive affirmations such as “I am confident and capable” or “I am well-prepared and ready to give a great presentation.”

4. Visualize success

Visualization is a powerful technique that can help reduce fear and anxiety. It involves visualising a positive outcome and imagining yourself successfully completing a task or overcoming a fear. For example, if you have a fear of heights, you can visualise yourself climbing a mountain or standing on the top of a tall building, feeling calm and confident.

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how to overcome fear and anxiety
Focus on your success. Image courtesy: Shutterstock

5. Practice gratitude

Gratitude can help shift your focus from negative thoughts and emotions to positive ones. It’s important to take time each day to reflect on the things you are grateful for, whether it’s a supportive friend or family member, a beautiful sunset or a good book.

Understanding the power of our unconscious mind

Our unconscious mind is a powerful tool that can help us overcome these emotions. The unconscious mind operates outside our awareness, processing information and stimuli that we are not consciously aware of. Research has shown that the unconscious mind can influence our thoughts, feelings and behaviours, even when we are not aware of them.

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how to overcome fear and anxiety
Practice meditation. Image courtesy: Shutterstock

One of the most effective ways to access the power of our unconscious mind is through mindfulness meditation. Mindfulness meditation involves paying attention to the present moment, without judgemnt or distraction. It has been shown to reduce anxiety, stress, and depression, as well as improve cognitive function and emotional regulation.

Takeaway

Overcoming fear and anxiety using the power of our unconscious mind is an effective way to improve our emotional and mental well-being. By challenging negative thoughts, practising deep breathing, using positive affirmations, visualising success, and practising gratitude, we can access the power of our unconscious mind to reduce fear and anxiety. These techniques are backed by psychological research and cognitive science and can help us lead happier, more fulfilling lives.

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About the Author

Ayushi Mathur, confidence and motivation coach, Global entrepreneur, personal branding expert, influencer, and podcaster.   ...Read More

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