There are many ways to counteract your fear. Here are some strategies:
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 walking around the block, making a cup of tea or having a bath.
If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it.
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.
Try this breathing technique for stress.
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.
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.
It sometimes helps to challenge fearful thoughts. For example, if you’re scared of getting trapped in a lift and suffocating, ask yourself if you have ever heard of this happening to someone. Ask yourself what you would say to a friend who had a similar fear.
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.
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.
Sharing fears takes away a lot of their scariness. If you can’t talk to a partner, friend or family member, call a helpline.
If your fears aren’t going away, you can ask your doctor for help. Doctors can refer people for counselling, psychotherapy or help through an online mental health service.
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.
Finally, give yourself a treat. When you’ve made that call you’ve been dreading, for example, reinforce your success by treating yourself to a massage, a country walk, a meal out, a book, a DVD, or whatever little gift makes you happy.