How to Combat Fear and Anxiety

Combat Fear and Anxiety

Everyone feels fear or anxiety at some point, without necessarily being a psychological disorder, but they are still unpleasant feelings that can play tricks on us, such as preventing us from performing well on a test or job interview, or having problems relating to someone else.

These are some simple and easy techniques to use whenever you feel fear, anxiety or any other unpleasant emotion.

Combat Fear and Anxiety

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Become the observer. It consists of observing your fear or anxiety from the outside, as if you were an external observer.

Observe the effect it produces in you, your heart beating, your sweaty palms, your thoughts arising in your mind, and everything in your mind or your body at that time, but always placing you from outside, as if you observed the rain from your window. Follow the link to learn more about this technique.

  1. Think right. Ask yourself if you’re being realistic, if it’s as bad as you imagine, if you’re exaggerating, if it’s true that you won’t be able to do what you have to do. Ask yourself what you can do to deal with it, or who you can ask for help. Try to use realistic thinking and not make thinking mistakes.
  2. The metaphor of the leaves in the river. Follow this link to learn this technique and imagine how you place your fear or anxiety on a leaf and release it in the river to immediately see how the water takes it further and further away from you until it completely disappears from your sight.
  3. Cosification. It consists of giving physical properties to your fear or anxiety. That is to say, you observe it and describe it with a certain shape, size, color, texture, smell, etc. This will help you keep your distance. In doing so, he tries to imagine it as vividly as possible, describing it in detail.

For example, someone described his fear and anguish as follows: “It was like a large mass, a couple of metres long, irregularly shaped, soft, perhaps gelatinous, phosphorescent green in colour and an unpleasant smell that floated above me and threatened to fall on me and crush me at any moment.

  1. Describe how you feel. It consists of expressing and describing in detail what you are feeling when you are afraid. For example: “At this moment I feel a fear of level 7 (on a scale of 0 to 10), my heart is somewhat accelerated…” People who do this tend to overcome their fears more easily or make them diminish.
  2. Imagine that there is something or someone who protects you and gives you security. For example, you might think of an acquaintance or an imaginary person who is by your side and inspires confidence and calm. Or you can imagine that you are surrounded by a protective bubble or halo of light that gives you energy, vitality and strength.

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