The Silent Killer: Techniques to Overcome Fear
Birth of Clarity #20
Welcome to the Birth of Clarity newsletter.
I've been wrestling with the subject of fear for a while now. I think that's because I still live life under its control and I want to talk/write my way out of it.
I recently dubbed it a "silent killer". That's because it attacks you in the shadows. It works away at you without you noticing. And it can destroy a lot, if you let it.
I've spoken about fears manifesting into addiction. I've alluded to the mind being a cooking pot for fear mixed with other negative/less-than-useful emotions.
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The cliché is "face your fears". I agree but before that, it's important to identify what your fears are and what is triggering them. Until you know this, it's going to be hard to stop them coming back.
Whether you do this work on your own or you get some help, this work is going to be so important for you to do.
Tips and techniques
To simplify the process of overcoming fear, here are some useful techniques for you to use as a way of building up your resilience and adopting healthier coping strategies.
Self-awareness
Identify your fears and acknowledge them. Understand the specific situations, thoughts, or triggers that cause fear.
Recognise the physical and emotional signs of fear, such as increased heart rate, anxiety, and avoidance behaviours.
Education
Gain knowledge about the things that cause fear. Understanding the source of your fear can often disparage it and make it more manageable.
Seek information, read books, or take courses related to your specific fears.
Mindfulness and relaxation
Practice mindfulness meditation and deep breathing techniques to stay present and calm in the face of fear.
Regular relaxation exercises can help reduce the physical symptoms of fear and anxiety.
Positive self-talk
Challenge negative and irrational thoughts related to your fears. Replace them with more balanced and positive self-talk.
Use affirmations to boost your self-esteem and confidence.
Please check out the AFF Newsletter here where I write raw and honest articles aimed at helping dads overcome alcohol addiction (& much more):
Gradual exposure
Gradual exposure is a technique used to face and overcome specific fears. Start with situations or scenarios that cause mild fear and progressively work your way up to more challenging ones.
This can desensitise you to fear-inducing stimuli and build your confidence.
Visualisation
Practice positive visualisation to mentally rehearse facing and conquering your fears. This technique can help you feel more prepared and confident.
Set realistic goals
Break down your challenges into small, achievable goals. Tackling one step at a time can make overcoming your fear less overwhelming.
Physical health
Ensure you are taking care of your physical well-being by getting enough sleep, eating a balanced diet, and engaging in regular exercise. A healthy body can better manage stress and fear.
Time management
Effective time management can help reduce stress and anxiety by giving you a sense of control over your life. Set priorities, create schedules, and delegate tasks when necessary.
Develop resilience
Cultivate resilience by embracing challenges as opportunities for growth. When you face and overcome fears, you build resilience and become better equipped to handle future challenges.
Positive reinforcement
Reward yourself for facing and conquering your fears. Celebrate your achievements, no matter how small they may seem.
Practice patience
Overcoming fear is a gradual process, and setbacks are normal. Be patient with yourself and persist in your efforts.
Can you think of any more?
Thanks for reading. If anything in this article resonated with you and you’d like to ask a question or comment, please click get in touch.