Effective Fear Techniques
How many times have you felt anxious and afraid of worrying? Worrying has become an unwelcome and automatic part of your daily life in what ways? How do you deal with worry, and does it eventually take control of you?
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Worrying frequently begins with a nagging thought that is compounded by more nagging thoughts until your mind becomes a tornado of chaotic thoughts. So, how can we alter this thought pattern? How can we effectively manage our chaotic thoughts in order to reduce worry?
Here's how to worry less and enjoy more happiness:
Understand what it means to be concerned:
Just consider it. How many times have you been concerned about something that never occurred? Most of your concerns are nothing more than monsters you've created in your mind. You will discover that worrying will not solve your problems or even prevent them from occurring. In fact, the stress and strain of worrying can have a negative impact on your ability to deal with your problems effectively.
Gain control and perspective:
When you are worried, it is easy to become engrossed in your fears' exaggerations. Take a step back and look at the situation from a different angle to gain clarity. A useful technique is to imagine yourself standing on a balcony, looking down on your anxious situation. From this vantage point, describe your concern honestly in terms of fact or fiction and evaluate its validity in terms of your level of control and the worst-case scenario.
Engage in problem-solving activities:
Worrying and problem solving are two very different cognitive processes. When you worry, your mind becomes engulfed in chaotic thoughts that impair your ability to think clearly and find viable solutions. When you are problem solving, you are actively focused on the situation and how to best resolve it within your control and options. Your goal is to be proactive and determine the best course of action to achieve a successful outcome. To do so, you must be worry-free and mentally clear.
Say "no" to troublesome thoughts:
It is very easy to let nagging thoughts turn into major worries when you are mentally vulnerable, such as when you are exhausted before bed. When this begins to happen, don't succumb to your fears. Telling yourself "no" is the quickest and simplest way to silence your negative thoughts. Allow yourself some time to reflect on more positive experiences. Understand that you can always return to your problems when you are less vulnerable and more capable of dealing with them.
Increase your time spent in the present moment:
Stay in the present moment and avoid rehashing past mistakes or worrying about the unknown of the future. When you are mindful and present in the moment, you reduce your need to obsess over situations that are ultimately out of your control, namely the past and the future.
Tell trusted people about your concerns:
Sharing your worries with a trusted person is a positive way to reduce their power. Simply venting to a friend can help you gain clarity and recognize your worry for what it is. The right person will be able to ground you and provide you with a more practical and realistic view of your situation. If you can identify and freely consult with a few confidants, you will often discover that your worries are less big or important than you originally thought.
Understand how to live with uncertainty:
Life is not only in constant flux, but it can also be unpredictable. You won't be able to predict where your life will take you unless you have a crystal ball or a sixth sense. Learn to accept ambiguity and live with that reality. When you do, your life will be much more bearable and worry-free.
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