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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 45,833 times.
We all know the story of Batman, the hero who stood up for justice and integrity. So what is this hero’s reason to become Batman? Batman wants to face his fear of bats by turning that fear into an unparalleled source of strength. Even the bravest people have their own fears. Are you afraid of something tangible like spiders or heights? Maybe you’re afraid of failure, change, or something more difficult to define. But whatever your fear, learn to acknowledge, face, and master your fear so that nothing can stop you from moving forward in life.
Steps
Understanding Fear
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Recognize when fear becomes overwhelming. Fear is a common feeling. You may feel scared when you first ride a bike or when starting a new job. However, when fears start to invade your life, they become a problem. If the fear is too strong, you may burn out and affect your body’s ability to function, and you may experience intense nervousness or anxiety. Think about your fears and see how they affect your life. Here are a few things to consider: [1] X Trusted Source HelpGuide Go to source
- Fear makes you anxious or panicky.
- You realize your fear is unfounded.
- You avoid specific places or situations.
- Avoiding fear exhausts you and affects your ability to function.
- The fear lasts 6 months or more.
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Understand the signs of fear. The fear often manifests as a phobia, which can include situations (fear of public speaking or raising hands to give a speech), animals (fear of snakes or spiders), blood, injections, etc. If you’re scared, physiological, mental, and emotional reactions will occur, including: [2] X Trusted Source HelpGuide Go to source
- Heart beat fast
- Shortness of breath
- Dizzy
- Perspire
- Excited, overly worried
- Want to be freed?
- Feel lost
- Feel like you might be exhausted or out of breath
- Feeling completely helpless in the face of fear, even when you know it’s completely irrational
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Reflects a traumatic event. If you’ve ever been in a car crash, driving can be intimidating, and you might even avoid driving altogether. Or you’ve been robbed on your way home, so you may panic even at the thought of having to walk home. There are many ways for fear to develop, and it is only natural to avoid past hurtful experiences. [3] X Trusted Source Mayo Clinic Go to Source
- Fearful reactions are normal to events like these, but there are some events that you won’t be able to avoid. Acknowledge your fears are justified, but they also need to be addressed.
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The source of your fear can start from an early age. You may be very afraid of snakes, but don’t know why. Some evidence suggests that there may be a biological link between parents and children about a particular fear. [4] X Trusted Source Mayo Clinic Go to Source Others have suggested that children in particular can decipher information from the outside environment and develop fears based on what they observe. By watching adults interact with an object or situation, children learn to associate “frightening” or “potentially dangerous” whether the risk is real or not. [5] X Trusted Source Simply Psychpogy Go to Source
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Realize that fear is normal. Fear is an adaptive function that follows throughout our lives. You climb a cliff and suddenly feel scared? This is adaptive fear, and it tells you, “This could put your life in danger. Be careful.” Fear leads to a “fight or flight” response, preparing the body to act in self-defence. [6] X Trusted Source HelpGuide Go to source
- Realize that fear can be a good thing, and acknowledge the positives as well as the protective role of fear.
Interacting with Fear
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Acknowledge your own fears. It’s easy to ignore or deny your fears, even of yourself. However, courage does not come on its own if you cannot face your fear. By mastering your emotions, you are taking the first steps in taking control of a particular situation. [7] X Research Sources
- Name the fear. Sometimes you can recognize fear immediately and clearly, but other times it can be difficult to name the anxious emotions that are lurking in your mind. Let fear be exposed and give it a name. It could be a tangible fear (like fear of cats) or a situational fear (like fear of being called out in class).
- Don’t judge fear. You should just acknowledge the fear without making a “good” or “bad” assessment of that fear.
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Understand the source of the fear. Is it something obvious, like a snake on a trail? Maybe walking past the door of a career counselor’s office puts you in the same state of mind as when you walked through the hallways of high school. Find out every possible cause of your fear. The more you understand your fear, the better things will get.
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Question the power of fear that is controlling you. Does fear keep you lying in bed instead of getting up to go to school when there’s a subject you’re afraid to fail today? Do you avoid visiting distant relatives because you don’t want to fly? Find out exactly how much fear affects your mind and behavior.
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Imagine the outcome you want. Now that you have a better understanding of your fears, think about exactly what you want to change. Think of yourself experiencing life without fear. How do you feel? For example:
- If your fear is about attachment, imagine yourself being happy with your partner.
- If you are afraid of heights, imagine you are conquering a difficult climb. Also connect with the feeling of accomplishment.
- If you are afraid of spiders, imagine you are seeing a spider and feeling normal.
Facing Fear
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Identify false beliefs. A lot of fear stems from false beliefs or negative thoughts. When you see a spider, you can immediately believe that the spider “will” harm you, and you will die. Identify these thinking patterns and start querying. Search online to understand the real risk to you, rather than perceived risks. Realize that the possibility that something worse can happen is virtually nonexistent. Begin to restructure your thoughts so that they are no longer associated with negative thoughts, and respond to them at the same time. [8] X Research Sources
- When fear mounts, stop and reflect on the actual risk. Respond to negative thoughts or false beliefs in you and say, “I realize that while some dogs are really aggressive, most of them are quite gentle. I can hardly be bitten.”
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Try to approach gradually. After confronting your false beliefs, start letting yourself approach your fear. Usually, we are afraid of something because we are not exposed to it much. “Fear of the unknown” is a common phrase used to describe people’s default aversion to something unfamiliar to them. [9] X Research Source
- If you’re afraid of dogs, start by looking at a funny painted and colored dog. Look until you no longer feel fear.
- Then look at a photo of a real dog, followed by a video of a dog. Watch until you no longer feel fear.
- Go to the park, where you know there will be a few dogs on the loose, and watch them until you no longer feel the fear.
- Go to a friend’s house who has a dog and watch how the friend interacts with the dog until the fear is gone.
- Ask your friend to let you touch or pet their dog while the dog is kept by the friend until you feel fine.
- Finally, get close and be alone with the dog.
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Practice bonding with fear. The power to label your emotions will benefit self-understanding and emotional intelligence. It has also been found that embracing and putting your fear into words gives you incredible power to overcome your fear and regulate your emotions. The researchers exposed spider phobias to a spider, and participants who labeled their fear (“I feel very scared of this spider”) had a reduced fear response. gradually over the next week when exposed to another spider. [10] X Research Source
- Running away from a fear will never help you improve how you feel about that fear. The next time you face a fear, engage with that fear verbally, using words that can describe your fears and worries.
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Learn relaxation techniques. When the body is confronted with fear, there are many factors that cause the body to prepare for a “fight or flight” response. Learn to brush off this reaction using relaxation techniques. The act of relaxation sends a message to your body that there is no danger, and that you are completely safe. Relaxing can also help you cope with the stress and anxiety in your life. [11] X Trusted Source HelpGuide Go to source
- Practice deep breathing exercises. Focus on your breath and start counting each breath: four seconds of inhalation, then four seconds of exhalation. Once comfortable, extend the breath to six seconds.
- If you notice that your muscles are tight, try to relax. You can squeeze all the muscles for three seconds, then release. Do it two or three times to get rid of the tension in your body.
Benefits of Fear
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Turn fear into a passion. What scares us can also make us feel happy, even passionate. That’s why many people enjoy extreme sports, horror movies, or even swimming with sharks on their vacation. Try to reframe your fear in a positive way and acknowledge the stimulation that fear brings. When you start to see fear as a source of energy, you can even tie it to your life.
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Leverage the power of fear. Fear can have unparalleled power in life-or-death situations. People feel like time slows down, the senses become sharp and have the ability to instinctively know what to do. While communication between body parts takes about half a second, the fear system works much faster. Fear also takes away our sense of pain. [12] X Research Source
- Understanding the positives of fear can help. For example, many people are afraid of being on stage, but if you have to perform, fear can help you in the moment, helping you to focus on what lies ahead. Learn to acknowledge your fear and make it work for you.
- Most people are scared before the event, but are no longer afraid during the event. Remember that fear makes your senses more sensitive, so you can act efficiently and with full force.
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Begin to see fear as an opportunity. Fear can be used as a tool to help us identify and solve problems effectively. That is the guideline, the red alarm that warns us when there is a problem that needs attention. Once the initial anxiety is over, look back carefully to see what you can learn.
- When you feel fear of something unfamiliar, it could be a sign that you need to get to know a person or a situation better.
- If you feel a flash of fear about a deadline or an upcoming event, turn that into an opportunity for you to plan your actions and prepare thoughtfully, whether it’s just getting started. an essay, rehearsing a play, or rehearsing a speech.
Advice
- Consider seeing a counselor if fear begins to invade your life. A trained professional can help you find the root of your fear and provide a solution.
- Use your imagination to stay calm, not to scare yourself.
- Don’t let your motivation wane. You need a certain amount of motivation to deal with fear. If you are discouraged, you will easily decide to give up. Be assertive and persevere even when it seems impossible.
Warning
- Never do anything too dangerous for the sake of facing fear. Make sure you are safe in the face of fear.
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 45,833 times.
We all know the story of Batman, the hero who stood up for justice and integrity. So what is this hero’s reason to become Batman? Batman wants to face his fear of bats by turning that fear into an unparalleled source of strength. Even the bravest people have their own fears. Are you afraid of something tangible like spiders or heights? Maybe you’re afraid of failure, change, or something more difficult to define. But whatever your fear, learn to acknowledge, face, and master your fear so that nothing can stop you from moving forward in life.
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