We all experience fear of some kind -- usually announced by that voice in your head knocking you down or making you doubt yourself. “What will happen when I die?” “Will the plane stay in the air?” “I am too old, too fat, too insecure to ask for a raise, speak in front of a crowd, or socialize at a party.” Here are four words to change your outlook: Fear is an illusion. Relax, face the fear, and move beyond it using these six suggestions.
Just do it.
For many, simply facing the source of fear can eliminate it. To empower yourself and show your fear who's boss, take Eleanor Roosevelt's advice: "Do one thing a day that scares you." Once you've proven to yourself that you can indeed do what you thought was impossible, you'll be surprised at the surge in confidence that follows.
Steven C. Hayes, a professor of psychology at University of Nevada-Reno, developed a technique he called ACT -- Acceptance and Commitment Therapy. In practice, ACT uses mindfulness to help people accept difficult emotions such as fear by breathing deeply, observing and acknowledging the sensation of the feeling, and letting it go.
Meditation is a proven method of improving mood; it can even change brain function for the better. To use the power of your mind to conquer your biggest fears, find a quiet moment to be still, and to recognize and make peace with your fears.
Check out this meditation exercise that can help you cope with negative emotion:
Express gratitude.
Some say it is impossible to feel fear while you're filled with gratitude. To start cultivating an attitude of gratitude, just look around you. Is the sun shining? Are your children healthy? Is your almond butter on toast super-delicious? Start a gratitude journal and jot down everything for which you're thankful.
If you've tried but failed to conquer your fears through these methods and others, consider professional help. If ACT appeals to you, the Association for Contextual Behavioral Science offers a searchable database of ACT therapists from around the world.
The opinions expressed in this article are of the author and the author alone. They do not reflect the opinions of SheKnows, LLC or any of its affiliates and they have not been reviewed by an expert in a related field or any member of the SheKnows editorial staff for accuracy, balance or objectivity. Content and other information presented on the Site are not a substitute for professional advice, counseling, diagnosis, or treatment. Never delay or disregard seeking professional medical or mental health advice from your physician or other qualified health provider because of something you have read on SheKnows. SheKnows does not endorse any specific product, service or treatment.
Just do it.
Accept your fears.
Meditate.
Express gratitude.
Get professional help.
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