3 Ways To Overcome Your Fear and Anxiety Yourself for Free
Fear, anxiety and phobias can control your life.
When left untouched your anxiety and fear can grow out of control, limiting your options, your success and goals.
There is a variety of support you can access to overcome a fear, phobia or to decrease your anxiety. Support from a professional comes at a cost, but there are ways you can overcome your fear, anxiety and phobias for free.
Control Your Breathing, Control Your Anxiety
A key sign to the onset of anxiety is short, fast breathes.
If you can control your breathing you will control your anxiety.
- Recognize the onset of anxiety
- Focus on your breathing
- Take a deep breath in (3-4 seconds)
- Hold for 3 seconds
- And breath out (6-7 seconds)
Use Logic to Lower Your Fear
Fear is an emotional response to a stimulus.
The emotional part of your brain takes over, activating your fight, flight or freeze response.
When emotionally caught up in a situation, your logic response disappears. If you activate your logic brain your emotional response (fear/anxiety) will decrease.
Using “scaling” will reduce your negative emotional response to a thought/stimulus
- Recognize your anxiety
- Give your anxiety a number on a scale of 1-10, 1 representing calmness and 10 representing high levels of anxiety
- Ask “what can I do to lower myself down the scale?”
- Ask “how will I feel if i was X number?”
Perception Changes Phobic Reactions
When thinking about a future activity that brings on anxiety, you will imagine this image in your minds eye, from the perspective of being at the event. you see it from your own eyes
Anxiety will reduce if you imagine yourself watching the you in the image.
- Imagine a phobic future activity
- Pause the film
- Imagine putting the film on a screen in a cinema/theater – so you can see yourself on the screen while sitting in the theater (this will disassociate you)
- Float out of your body and into the projection booth, so you can see yourself watching the you on the cinema screen
- Become aware of difference between the anxiety levels of watching yourself compared to imagining being in the situation
Chris Delaney NLP Life Coach, Hypnotherapist and Career Advisor is available for booking for One to One Private Sessions, Group Training Sessions and Public Speaking Events
Chris Delaney is also a published author “The 73 Rules of Influencing the Interview – using Psychology, NLP and Hypnotic Persuasion Techniques”
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