Here are some simple recommendations that will help you get out of a closed fear circle and overcome the habit to be afraid. What is the fear of fear, you will learn from the article "Fear of Fear: Phobophobia".
1. Believe that you can control your fear.
It is important to understand that you scare yourself. So, able to control your fear. You can how to strengthen it, and stop scare yourself. This can be learned. And the habit of afraid of fear can be changed by habits to enjoy risk.
2. Complete Medical Inspection
This item for those who are afraid of the consequences of their fear. If you are afraid of your health or mind, go through the medical examination. There will be less reasons for alarm when you make sure your body is all right. For this you need to go through the therapist, cardiologist, endocrinologist, neuropathologist and psychiatrist. If you make diagnoses - panic disorder, cardioneurosis, there is no threat to health and psyche. It is only names for frequent manifestations of fear and horror. You are not sick, except for your fear. If you make a diagnosis of vegetative dystonia, then you need to deal with its causes. In most cases, vegeta dystonia is also not associated with a threat to life. And the basis has psychological reasons.
3. Find the cause of fear
Overcome fear fear easier if you understand the cause of your fear. Then you can fight with yourself - with your emotions or with your body. And with the true reason.
Think why you were scared last time. And why your body led. Perhaps one assumption you already have - the reason is that you are not healthy. Then come up with and write down other explanations. Maybe you drank too much coffee? Or tired and not slept. Or you upset the boss. Or Mom's brain challenged on the eve. Record as many assumptions as possible. Rate the likelihood of each of them. When you begin to scare the next time, make the same thing. Look for "harmless", but very likely explanations to their fear. And in the future, strive to exclude all the factors that are able to launch fear.
4. Select a relaxed lifestyle
Modern urban resident rushes in a mad pace. He is cooked in the boiler of endless abrasions and stress. Perhaps the attacks of fear are the signal of the body, that he needs a break, please take care of yourself. So the body tells you so that you will reduce the pace of life. In order to reduce the likelihood of fear attack, it is necessary to reduce the voltage. Strive for stress in your life less. And more pleasures, rest and pleasant occupations.
5. Concentrate on external
The researchers have proven that the attacks of inexplicable horror are more often facing people who are very sensitive to what is happening in their organism. They easily notice the head of the heart, perceive the slightest changes in breathing. Easily feel blood pressure fluctuations. This is what increases the likelihood of an attack of fear. Therefore, strive to focus your attention on external events, in people around you and on your tasks facing you.
6. Be in your present
Fear is growing due to your imagination. If you are transferred to the future: start imaging the terrible consequences of the conversation with the head, air travel or travel, you increase fear. Concentrate your attention on the present, on your tasks or other people.
"And - God save you - do not read the lunch of Soviet newspapers," said Professor Preobrazhensky in the "Canine Heart". Avoid reading and watching reports about murders, accidents and diseases. Do not look horror and thrillers. Do not make such food to your imagination. And it will cease to draw you terrible paintings.
7. live your fear
The experience of fear, passing through it, the movement in spite of it is a very valuable experience that will allow you to deal with fear in the future. The brave is not the one who is not afraid, but the one who is afraid, but does. The accommodation of fear forms the habit of cope with strong fear. Know that unpleasant bodily sensations cause adrenaline. If you do not throw firewood into the bonfire of fear, then the effect of adrenaline lasts about two minutes. And active physical actions help to burn it.
8. Slide respiratory techniques or relaxation techniques
Conduct the fear of fear will help the ability to relax. Mastering relaxation techniques and respiratory techniques are needed at the moment when you are calm. And to train until the skill of relaxation becomes automatic. Only then these technicians will help you at the moment when rushing horror.
The easiest way to calm down is to master the diaphragmal breath. For this you need to breathe not to the breast, but a stomach. You will find detailed instructions in the article "Breathing with belly: a diaphragmal breathing." It helps to relax, if you exhale much longer in the breath. So breathing sleeping people. Instructions for this breathing method can be found in the article "Breathing Method for Full Relaxation". Another way of breathing, helping to cope with panic - the winner's breath. You will be mastered by looking at the transmission fragment "On the most important thing".
9. Risk
Avoiding frightening situations helps to avoid fear. But it serves you a bad service. The more you avoid - the stronger the fear. The stronger the fear of fear. And the more situations begin to scare. So briefly become a rejection. Risching, you increase the number of situations in which you calmly. So you increase your comfort zone.
10. Complete the course of psychotherapy from a psychologist or psychotherapist
You can fight fear of fear alone. But it is easier to do with the support of a psychologist or psychotherapist. With the help of a specialist, you get rid of fear fear much faster.
