How to overcome inner fear

The fear in people's hearts is something that cannot be avoided. There will always be some things and some people in life that make a person feel very scared. However, if one is in a state of fear for a long time, it will have a certain impact on one's mental health. Therefore, one must learn to gradually eliminate the fear in one's heart. But this kind of thing seems a bit heavy to talk about, so how to do it? Today I will introduce to you how to overcome your inner fear.

Desensitization therapy

Avoiding fear will prevent you from overcoming it. On the contrary, when you gradually expose yourself to the things you fear and learn to face them, you will find that the things you fear have not really happened, and you will gradually eliminate your fear of them. For example, if you are afraid of spiders, in this desensitization therapy training, you will start to face your fear. You learn to accept spiders in photos, usually in the company of others. Once you're comfortable with this, try seeing dead spiders, then live ones, and you can even learn to catch spiders with your hands. You may still feel some fear every time, but when you know that what you are worried about has not happened, you will gradually get used to it. By the same token, this method can also be used to treat fear of public places.

Distract attention

When you are attacked by fear, you might as well do some psychological exercises to distract yourself. You might do mental arithmetic, read, recite, or breathe deeply. When you engage in these activities, you can reduce fearful thoughts and images. Your body will calm down and not spin out of control.

Measuring fear levels

Rank your fear level on a scale of ten. You will find that your fear level is not constant, but fluctuates, sometimes high and sometimes low. Keep track of thoughts and activities that increase or decrease your fear. Understanding these triggers will help you control your fear.

●Gradually overcome

Trying to overcome fear step by step is more practical and feasible than completely eliminating fear. Through desensitization therapy training, self-confidence can be gradually built up and the out-of-control situation can be improved.

●Multiple activities

When fear strikes, your body secretes an excess of adrenaline, and when you move, you consume that adrenaline. Therefore, when you feel scared, don't sit still, but get up and walk around to consume the adrenaline.

If you can't walk, try contracting and relaxing your muscles. Contract your thigh muscles and then quickly relax. This tightening and relaxing of muscle movements also consumes adrenaline.

Nutrition and Diet Therapy

Avoid caffeine

People who experience repeated feelings of fear may be very sensitive to caffeine. Caffeine brings back some of the symptoms of fear. People who are prone to panic attacks may be best advised to eliminate caffeine from their diet. Foods that contain caffeine include coffee, tea, cola and chocolate.

Avoid drinking alcohol

Although alcohol can temporarily relieve tension, it only masks the symptoms. The next time it happens, you will need to drink more. The result is that the root cause of the fear is not eliminated and alcohol dependence occurs.

●Herbal tea

Basil tea can reduce anxiety and can be taken with hot water.

Other treatments

Aromatherapy

Use lavender oil to reduce anxiety, and carry a small bottle with you. Sprinkle it on your handkerchief when you are nervous, and it will inhale.

Preventive measures

Do regular deep breathing and relaxation exercises, especially when anxiety starts to set in.

Regular exercise can help reduce the amount of adrenaline released during an anxiety attack.

1. Life is full of setbacks. We must train and grow through setbacks, and grow through storms and waves.

2. Don’t think in absolutes. We should think about problems through multiple channels and not be swayed by absolute beliefs such as "must" and "definitely". Zhuangzi said: "Misfortune lies within the shadow of blessing, and blessing lies within the shadow of misfortune." We should look at problems from two perspectives and make arguments from two points of view.

3. Always think of others when encountering problems. If you only think about your own interests, you will worry about gains and losses and lose your mental balance; if you think more about others, you will be selfless and broad-minded, and you will be happy forever.

4. Make friends as much as possible. How can you survive without friends, feeling depressed and deep in thought, without communication and without a place to vent? People with cheerful personalities can communicate through multiple channels and improve their psychological endurance. Seeing yourself through others and understanding their greater misfortunes is the best way to cure your own misfortunes.