Your fear may be biological, meaning that you’re hardwired to be scared right now. Examples here include a fear of snakes, or heights. These fears are often logical, and it often helps to rationalize and cope with them. Your fear may be based on a past experience. If you were attacked late at night when you were young, you may be scared of the dark. These fears are reasonable, but they aren’t rational, and it can be helpful to challenge these thoughts and expose yourself to these fears. A fear may also be based on uncertainty about the future. An example may include a fear of failing a test you haven’t taken yet. It makes sense to be scared of bad outcomes, but it can help to work through and combat these fears.
For example, if you have a fear of being robbed when you walk your dog at night, you might look at the crime rate where you live and realize how unlikely it is that you encounter a criminal, or start counting the number of trips you take without running into danger. If an irrational fear interferes with your daily life, you may have a phobia. Phobias are extremely common, but one of the best ways to get over them is to start challenging and fighting against them. [3] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
For example, if you have a fear of public speaking, you might start by watching videos of people speaking in public, and push yourself to share an idea publicly at work the next day. Then, slowly work your way up to giving toasts at weddings or gatherings. By increasing your exposure over time, you may be able to conquer your fear entirely. This is the foundation of a therapeutic practice known as exposure therapy. This is one of the most scientifically-accepted ways to help treat mental health issues that cause panic, anxiety, and fear. [5] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
If you’ve never meditated before, there are apps and YouTube videos out there you can use to engage in some guided meditation. If you’re looking to be more fearless in your daily life, mindfulness is a great way to get closer to your goal.
For example, if you’re scared of heights and you’re out on a hiking trail where you come across a ridge with a steep fall, you could focus on the beautiful landscape, or the fresh air in your lungs. If you’re scared of taking a test in class, you could remind yourself that you’re learning a lot at school, or think about how fun it will be to hang out with your friends after school is over.
For example, if you’re scared to ask for a promotion. Read guides about negotiation, and watch motivational videos about working up the courage to ask for what you want. The more confident you feel, the less likely it will be that the fear wins out when it comes time for your performance review. Sometimes it can help to “fake it until you make it. ” This is where you simply pretend you’re really confident, even if you aren’t! Eventually, if you keep acting confident, you’ll actually become confident.
If you’re scared of a job interview you have coming up, prepare ruthlessly by researching the company, hosting some mock interviews, and scripting out responses for common questions like, “Tell us about yourself. ” This even works with irrational fears and phobias. If you have a fear that the world is going to end, you might put together an emergency kit together for your home and vehicle. Even if you know in the back of your mind that you’re probably never going to need that kit, the mere act of putting it together may help ease the way you feel.
If you’ve been stuck in a routine lately, make an effort to deviate from that routine at least once a day. Even if it’s something as simple as going somewhere new for lunch, it’s going to be productive.
Let’s say you don’t land a new client at work. Ask yourself, “Why didn’t I land this client?” and, “What could I have done differently?” If you treat every setback as an opportunity for growth, any fear you experience won’t feel so unproductive.
For example, if you’re in an argument or disagreement where tempers are high, your fear may be telling to calm people down or walk away. If someone is hitting on you at a party and they’re just kind of giving off the “wrong vibes,” that little fear in the back of your mind may be telling you to stay way. Some forms of fear are even fun. Think about something like a roller coaster, or a horror movie! The point here is that fear in and of itself is not a necessarily bad thing.
