1. UNDERSTANDING
Try to understand exactly what you’re afraid of and why. Is your fear realistic? What triggers your discomfort? Investigating your fears will help you tackle them head-on.
2. BREATHE
If you’re feeling overwhelmed, try this simple breathing exercise: Hold your breath and count to ten, exhaling slowly afterwards. Follow by breathing in through your nose for three seconds and then exhaling through your mouth. Visualise relaxing as you do this.
3. TALK IT THROUGH
Sharing your fears with others can be scary in itself, but it can help. Confide in a close friend or family member – just saying it out loud will help you process your worries.
4. WRITE IT DOWN
If you find talking tough, try writing instead. Journaling what you’re afraid of can help you keep track of stress and what causes it.
5. TRY TO BE POSITIVE
It’s not easy, but try to turn your fear into something you can be grateful for. Scared of public speaking? Be thankful for the opportunity to present. Nervous of flying? Consider how lucky you are to be able to travel abroad. Gratitude can help you reframe your angst.
6. RESEARCH
Facing something we don’t understand can be daunting. Educate yourself about your phobia by reading a book, watching a documentary or listening to a podcast – knowledge can really help.
7. LIFE CHANGES
Cutting down on caffeine and alcohol, exercising regularly and eating a healthy, balanced diet are small lifestyle changes that can have a big impact on how you physically deal with worry.
8. SEEK HELP
If your fear has become debilitating, it’s probably time to seek counsel. A qualified therapist will be trained to help you manage your anxieties – after all, sometimes we all need a little extra support.
