Content

• Steps
• Advice
• Warning

We all fear something in life. The human brain is programmed to perceive fear and feel fear, but that doesn't mean you have to live in constant and overwhelming fear.

Steps

Part 1 of 2: Immediate control of fear

1. 

   Assess the situation. Fear is a natural response to a perceived threat, and in some situations this is beneficial. However, the feeling of fear also provokes a "fight or flight" response in situations where there is no threat. Spend a few seconds assessing if there is any real danger, or if it's just a response to an unfamiliar phenomenon.
   • For example, if you hear a loud noise in the night, take a few seconds to think about what caused the noise, like a neighbor closing the door.
   • If it's a real thing, do something about it, like making an appointment with your doctor to check for moles that are worrying you, or calling the police if a stranger is hanging around your home .
   • Consider whether your response came from a feeling of fear or phobia. Although the phobia also causes a fear response, these reactions do not correspond to the actual danger. This can make you cope, and you may need the help of a therapist or doctor to treat it.

2. 

   
   
   Breath. When you feel terrified and cannot think properly, you will begin to breathe too fast, increasing the fear of fear. Take a deep breath and relax your body. Starting with your shoulders, gradually relax each muscle group down to your feet while you breathe.
   • Not only calming and providing enough oxygen for your body, focusing on breathing and relaxing your body can also distract your mind from the things that are frightening you.
   • When we feel fear, the hypothalamus in the brain (which controls the fight or flight response) activates the parasympathetic nervous system and causes a feeling of stress. This phenomenon also stimulates the adrenal glands to release large amounts of hormones into the body, so even though the fear revolves around going to parties and meeting strangers, the hypothalamus in the brain plays. This tournament is a "fight or flight" situation.
   • So, take some breaths to calm the hypothalamus.

3. 

   
   
   Write down what is frightening you. In the moment your fears fill your mind, take out your pen and paper and write down everything that is frightening you. This is a way to help you realize your fears. You need to acknowledge them, and this makes it easier to dispel your fear.
   • Many seemingly frightening things are attributed to a basic fear, such as fear of death (a mole that risks cancer), fear of not being loved by anyone (going to a party and meeting strangers).
   • Acknowledging your fears will not magically dissolve them, but it will help you to interpret your fears more clearly.

4. 

   
   
   Talk to others. When you feel scared, call someone to talk. You can call a family member or close friend, or even call a hotline for people with anxiety problems.
   • Talking isn't just about making connections, but the person you talk to can also help you fight your fears.
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Part 2 of 2: Managing your feelings of fear in the long run

1. 

   Change the way of thinking. Fear is related to the use and creation of pathways in the brain. To control your fear, you need to refresh your brain. Thanks to the brain's neural volatility, it's not as difficult as we think it is.
   • Nerve volatility is related to the brain's processing of memories and learning. By practicing the "desensitization" method, people can change the pathways in the brain that often react fearfully to what they consider to be scary. Essentially, "desensitization" is just a gradual approach to exposure to a fear agent and a controlled environment.
   • Start by asking yourself ponder questions like: What are you afraid of? Is your fears realistic? What is the worst that can happen to you in that situation? What can you do to protect yourself from the aftermath?
   • Map your emotional responses to physical stimuli and the surrounding circumstances that cause fear. For example, if you are afraid of spiders, the trigger that triggers an emotional response to fear here is the presence of the spider, and this can increase the level of panic, depending on your response. Charting your emotions will help you practice your separation instead of reacting emotionally to the appearance of the spider.

2. 

   Practice your detachment from scary things. Reacting separately means that you respond to the fear-causing agents from the viewing position instead of reacting emotionally. Here's what you can learn; It helps you to analyze patterns of thinking so that you will understand how you react emotionally to scary things.
   • Acknowledge that you are dealing with something that you fear, and that you can either respond emotionally (increasing fear and anxiety) or reacting separately.
   • Keep track of your body's responses. These reactions may include tremor, stiffness, palpitations, nausea, stomach pain, dizziness, crying, interrupted sleep, fast or shallow breathing, feelings of anxiety or panic, and / or sleep disturbance.
   • Train yourself with the "spells". Choose a few spells and write them down so that you will always be available when needed. Repeat the incantations as you begin to have an emotional response. For example, "It's not as bad as I thought", or "I can't control the consequences, so I'll let it go and believe that everything will be fine."
   • Do something physically comfortable. If you can, drink a cup of tea and be completely absorbed in the tea - the warmth of the tea, the aroma of the tea and the steam in the tea. Focusing on pleasant things is one form of mindfulness and means that you are living in the moment, in the complete opposite of your fear.

3. 

   Don't avoid things that scare you. When you avoid the triggers of fear, your fear will increase, and your body will find it difficult to get used to the scary things that are a way to reduce the fear.
   • Start slowly in dealing with the things that make you afraid. For example, if you are afraid of spiders, start by facing small spiders in the house, then gradually deal with larger spiders.
   • If you are afraid of heights, try going to high altitude places equipped with safety measures instead of immediately trying skydiving.
   • Remember: the more you avoid something, the more scared it will frighten you, and the fear will paralyze you. We cannot avoid feeling fear as it is part of human physiology, but we can practice how we react to the agents of fear. There is nothing as scary as we imagine it.

4. 

   Seek professional help. Sometimes you can't handle your fear yourself. This usually occurs in the form of panic disorder, anxiety disorder, post-traumatic stress disorder and obsessive-compulsive disorder. Seeking professional help is an effective way to deal with anxiety and fear.
   • Medication can also help, but you need to make sure to take it as part of the whole program to overcome your fears. Psychological counseling is also part of therapeutic brain training.
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Advice

• Keep calm. Think of a place that makes you feel happy and tell yourself, "I'm not afraid."
• Things aren't always as scary as they appear. Your brain may make you think things are much worse than they really are. Be courageous and believe that everything will be fine.
• Remember to keep the phone in your hand. That way, you can be sure that you can call someone when you have an intense fear.
• Some people use drawing to calm themselves down after a panic pass. You can use pen, tablet or photo collage, even write a poem or short story (with light, not scary content). Creative activities can help you get rid of fear.
• If you love to watch horror movies but it scares you to lose sleep at night, watch early in the morning and do fun things during the day. When you've finished baking batches of cookies, finish a song, go to a ball game or plant a garden, the movie "World War Z" will no longer haunt your mind.
• If possible, find evidence to debunk your fears.
• If you need help, call 18001769's toll-free hotline.
• Let the lights dim when you sleep.
• Think about pleasant things when you go to bed and listen to your favorite music.
• Hug a stuffed animal or pillow and think about a movie or game you'll enjoy the next day.
• Use the "4-7-8" breathing technique. This technique will help you fall asleep faster. Also, think about a random event, and you will fall asleep within 30 minutes.

Warning

• Don't watch horror movies before going to bed to avoid nightmares.
• Don't imagine yourself in a scary scene while reading a book or watching a movie. This can make some people feel terrible.