Dr. Jakir Hossain Laskar, PhD
How Mental Conditioning can Help Tackle Fear and Anxiety
Anxiety and fear are two emotions that everyone feels at some point in their life due to various reasons such as threats, challenges or ambiguity. Not only are these emotions hard to deal with, they are also very powerful. Humans can, however, overcome their feelings with mental frameworks and strategized coping mechanisms. The strategies for eliminating anxiety and panic attacks focus on learning how to manage them. To respond proactively instead of with fear. Here’s a comprehensive guide that explains the techniques and practice involved in training one’s mind to deal these emotions:
- Deep Breathing
Technique: Deep breathing exercises can help lower the symptoms of anxiety and fear, such as rapid heart rate or shortness of breath while also subduing the nervous system.
Example: Before going for an important meeting or during a stage performance, try the 4-7-8 technique. It involves breathing in intensely for 4 seconds, halting for 7 and then exhaling for 8 seconds. Repeat this sequence five times and feel your body restore to a calm state.
- Changing Self-Destructive Thoughts
Technique: Use more rational and constructive self talk alongside practical visualization which helps deals with fears and self-doubt.
Consider the following: if you think to yourself, ‘there’s no way I can do this’ counter it by thinking, ‘what evidence is there to support this? What outcome will I be aiming for?’. Change it to ‘I am ready and willing to put in an honest effort.’
- Gradual Exposure
Technique: The process of systematically introducing oneself to the feared objects or contexts for the purpose of weakening the fear response over time.
Example: A person fearful of heights should initially stand on a low platform, and gradually get on higher ones. Eventually, the person’s brain will learn that these situations are not dangerous, and the feeling of fear will subside.
- Engagae in Mindfulness Practices
Technique: The practice of focusing one’s attention on the present enables individuals to detach from negative thinking patterns that may spiral into worrying or panic.
Example: In moments of heightened distress, undertake an exercise which is known as centering: name five things you can see, four that you can feel, three that you are currently hearing, two you can smell, and one taste. This shifts your focus away from the anxiety and helps one to think about what is around you.
- Visualize Positive Outcomes
Technique: building mental images of the feared situation and acting it out before it even takes place in real life. This provides a strong feeling of confidence and helps diminish fear that could be present before the situation.
For instance, prior to an important presentation, visualize yourself already starting the talk for which you are way too prepared for, and the audience is enjoying every bit of your engagement, only to later give you positive feedback. This exercise sets your mind for future success.
- Set a Routine
Technique: Dealing with uncertainty is one of the many causes of anxiety, and setting structure in life has shown to help with it.
Example: Make it a habit to have breakfast and go on a walk for a few minutes while thinking over the things you need to accomplish pre-century television shows or whether that s-4 is g095 khoa sy v 62701 serviceable. This routine allows for a positive start of the day and decreases anxiety for the mornings.
- Defy the Extreme Negative Thoughts
Technique: Place the fears onto blappd and ask yourself, is it really valid? Analyze and consider how extreme it is, and break them down into parts.
Example: New jobs make most people nervous. Ask yourself, “What is the worst that can occur? Have an elaborate plan to deal with it.” Most of the times having a elaborative plan can even help depression symptoms.
Example: Change self sabotaging, thoughts into positive affirmations. Repeatedly saying something can help convincingly back up your own words.
- Positive Affirmative Statements Should Be Put On Repeat
Example: For example, every morning tell yourself “I have capability, strength, and I know I can get through every challenge, so I will.” Yes, they make one feel good, but they’re more than just feel good quotes, they help nurture your inner self.
- Engage in Regular Physical Exercise
How It’s Done: Exercising not only enhances one’s health, but also relieves stress by lowering the human body’s release of the hormone cortisol while increasing the body’s production of endorphins, which elevate moods.
Example: For example, you can go for a jog or do yoga for 20 minutes in a day. If you feel stressed, a quick stroll should do the trick to calm nerves.
- Develop a Habit of Journaling
How It’s Done: Gratefulness journaling helps with anxiety because it redirect focus on constructive actions rather than destructive ones.
Example: Consider doing this every evening before you sleep. List down three present things that you are thankful for; helpful friends, delicious food, progress on personal goals, or anything that comes to mind. This helps to have a positive mindset.
- Accepting Uncertainty
How It’s Done: The truth is, not everything can be controlled. Accepting this greatly lowers the need for overbearing vigilance and worry.
Example: For instance, one should rather remind themselves “the event might or might not go as planned, but I’m prepared as much as I can be and if it doesn’t, I will handle it.”
- Decrease Exposure to Stress Related Triggers
How It’s Done: Triggers that cause anxiety or fear should be identified and exposure to them minimized.
Example: For instance, if the news gives you anxiety, you can set aside specific times to check updates. Make sure it is positive news.
- Seek Support
Technique: Engaging in deep conversations with family, friends, or professionals for emotional help and better coping mechanisms.
Example: Seek help from a therapist or a support group in case your anxiety becomes unbearable. Your feelings are lighter when shared.
- Practice Self-Compassion
Technique: Use the same gentle approach when treating yourself as you would a friend struggling with similar problems.
Example: It is natural to cast blame upon yourself when feeling too much, instead, take a step back and say, “I am in a tough situation and doing the best I can, and that is sufficient.”
- Celebrate Incremental Progress
Technique: Give yourself credit and recognition for every step taken forward, while also appreciating positive behavior.
Example: If you are anxious, but you manage to go for that social event, reward yourself with food or something else that you really enjoy – maybe an hour of ‘me-time’.
Conclusion
It’s a continuous battle against Fear and Anxiety. It requires a lot of effort, self-compasion, and more importantly- progress. By adopting these techniques, one learns to tackle challenges. However, it does take time to see results. Each step you take toward tackling these fears is progress leading to personal development and emotional wellness.
