How To Reduce Fear And Anxiety 

Is your fear and anxiety controlling you, getting in your way and making your life a lot harder, than it should be?

Are you prone to scary and fearful thoughts and imaginings and do you panic, worry and doubt yourself all the time?

Does your heart pound, do you often break out in sweat, does your throat tighten and does your stomach churn, in certain situations?

Sometimes, even the mere thought of having to face a stressful or challenging situation can engulf you with panic and emotional overwhelm.

Would you like the tools and techniques.

To calm your anxious mind and remain calm, cool and composed, in all those situations where before you would panic and react with fear and nervous anticipation?

Life is much better, living without fear

Anxiety, worry and fear, is an enormous problem for a lot of people, that can destroy the quality of people's lives and lead to many other:

  • Emotional wellbeing issues
  • Chronic stress
  • Depression
  • Physical health related conditions
  • Obsessive thoughts and behaviors

Many people throughout the world are needlessly suffering from anxiety disorders, on an almost daily basis.

Although it is perfectly natural to feel low levels of discomfort from time to time, especially, when you're facing new situations.

There is no need for anyone to suffer with constant high levels of anxiety, worry or general anxiety disorders.

Many people are coming from a place of fear instead of living their lives more in the calm and positive emotions.

Everything will be better and you will feel so much better yourself, once you know how to manage your feelings and emotions.

You can begin to start to live your life more fearlessly and when you move beyond the fear, you will find more happiness, joy, power and inner peace.

As long as you're prepared to learn, study and take the time to do understand how your mind and body works and then begin to put, what you've learned into practice.

You can only end your suffering and grow and move forwards, through awareness and understanding. 

Instead of using avoidance and safety tactics or fighting and trying to defeat your feelings and emotions

A far better approach would be to learn techniques that will help you to bring down your anxiety levels in those in the moment fearful situations.

Techniques and exercises that will allow you to quickly reduce your fear and anxiety and leave you feeling more calm, composed and in control.

The importance of understanding the root causes of your anxiety

If you suffer with fear and anxiety, then it is not your fault.

After all. Nobody ever teaches us how to manage and process our feelings and emotions?

Because of this, most people do not understand, how their mind and body operates, leaving them feeling confused, alone and as if they're is something wrong with them.

In their attempts to get rid of their fear and anxiety. Most people use all sorts of coping, safety and avoidance tactics, which don't really work or help at all.

The reason, why coping tactics don't cure your fear and anxiety, is because, they are only temporary measures, which do not address the real root causes of your fear and anxiety.

If you want to begin to overcome your fear and anxiety, it is incredibly important, that you address the actual root cause of it.

One of the primary root causes of all fear and anxiety, is:

People are more afraid of the feelings and sensations of fear, than the actual situations and people try to fight, defeat, stop and resist their feelings and emotions.

Instead of working on:

  • Changing the beliefs that drive the fear and anxiety
  • Focusing on relaxing and being more calm, cool and confident
  • Breaking the fear and anxiety loop and cycle
  • Focusing on what they want, instead of what they don't want
Why it is important to reduce your fear and anxiety?

Anxiety is a physical and emotional state, but it is not a very healthy state.

In fact, prolonged periods of worry and anxiety, can be very destructive to your wellness and wellbeing.

Which leads us to one the most important thing to understand about anxiety.

You cannot fight, resist or defeat your anxiety, neither can you get rid of it or physically, eliminate it.

What you should be working on, is:

Replacing thoughts, imaginings and feelings of anxiety, with calm and positive thoughts and feelings.

Anxiety and fear are a learned behavior, automatic response.

Your anxiety and fear is being driven by your negative beliefs, neural patterns and association and negative programs that are operating, within your subconscious mind.

Unless, you start to change these, then nothing will ever change and the emotional part of your mind, will carry on reacting with fear and anxiety.

Because it mistakenly, thinks it is protecting you and keeping you safe.

Our mind is always active, and our body physically reacts to, what is going on in our mind or our environment.

This is why it is important to focus your mind on what you want, how you would like to feel or something useful and creative.

Your subconscious mind, which controls all your emotional and physical responses, will use your bad memories and your negative or fearful experiences, to gauge how you react in the future. 

The more emotional significance and attachment, you give to something.

The more intense those feelings and emotions will become and the more your mind will focus on them.

Your mind is split into two parts:

  • Your conscious, everyday thinking mind
  • Your subconscious mind that controls your emotional responses and thoughts

Your subconscious mind, does not have the ability to think for itself. 

It justs, reacts to what it has learned to fear and associate with danger, based on your past negative experiences and what you think and imagine.

Your subconscious mind, reacts with fear and anxiety automatically, without you having to think about it.

The reason for this is:

In real life threatening situation, you want to make a quick escape, and as speed is the essence to help you to survive, there is no time to think logically.

This is all very well if you're facing a real life threatening situation, the trouble is, most of our anxious and fearful responses, are not life threatening.

Yet the feelings and sensations, feel very real and unpleasant.

Your conscious mind however, does have the ability to think and make decisions.

This means that you have the choice to think, behave and react the way you want to and the thing with fear is:

Although the feelings feel unpleasant, fear cannot actually prevent or stop you from doing anything.

Once you realize that you are way more powerful than your puny fear.

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Why you should stop resisting and suppressing your anxiety

The opposite to fear, stress and anxiety are calm, balanced and at ease.

Again, this is the state that you want to focus on.

In our natural rest and repair state, where our mind is at peace and our body is calm, and relaxed, our life force energy, flows into us and through us without any disruptions.

Negative and fearful emotions, cause a blockage and resistance in our energy, which manifests into physical symptoms and sensations, we call fear and anxiety.

When you are feeling calm, balanced and at ease, the energy will flow freely through you and you will feel good and calm again.

Anxiety, stress, worry and fear all cause a disruption and imbalance in the energy that flows through your mind and body.

Once anxiety and fear is activated, you cannot deactivate.

Therefore; the only other option is to quickly process the feelings and emotions, and return back to your natural calm and relaxed state.

Everytime you feel fearful and anxious, offers you an opportunity to react, think and do things differently.

Our thoughts, negative beliefs and subconscious patterns and programming controls the flow of energy that travels through us.

To change the way that you respond, you have to begin to rewire your brain, break the fear loop and link and change your negative subconscious beliefs ad programs.

How do you do that, you may be thinking?

You can only do it, through learning, studying and doing.

Reassuring your anxious mind

Now that you know that you have the conscious ability to choose how you:

  • Think
  • Feel
  • React

Why choose to worry, doubt and feel tense, stressed and anxious and why would you imagine everything going wrong or bad when you can imagine everything going well?

Here is something else, for you to consider.

Every time you focus o something negative.

You will build up a negative idea and perception in your mind, which will reinforce your fear and anxiety.

Doing this repeatedly, wll impress a negative and fearful outcome and association, in your subconscious mind, which will trigger a cycle of fear and anxiety?

The root cause of fear and anxiety, is worry and doubt, avoidance and safety tactics and trying to fight or defeat it.

Very often, you feel anxious because:

  • You feel as if there will be a consequence
  • You think you won't be able to handle or cope with a situation
  • You emotional mind, assumes, something bad will happen

In a way, anxiety is your mind performing a risk assessment test, hence all those what if types of questions and imaginings.

This is why it is important to answer those what if questions and scenarios and replace them with a more positive outcome or think of something positive or self reassuring.

Ask yourself, what would you say to somebody else who was anxious, if you wanted to reassure them or let them know they're safe and everything will be fine.

Remember, you're looking to change the feelings, and nothing else.

When you leave those what if thoughts and imagings, unanswered, the fear and anxiety will persist.

If you know there is no real threat or risk and anxiety is only the worse case scenario assumption.

Reply to those troublesome what if thoughts with:

  • "So what"
  • "Everything will be OK"
  • "I know I'll be OK"

Or just come with a better alternative or a positive outcome.

Any time you start to feel or think anxious thoughts

Always tell yourself, reassuring positive self statements, like:

  • "I can handle it"
  • "I can cope"
  • "Whatever happens, I know I'll be OK"
  • "Yes I do feel a bit anxious, how I would like to feel is calm and at peace"

By doing this, you will start to prevent and reduce, the buildup of momentum and emotional arousal.

Processing your feelings and emotions

Everytime you feel anxious, accept how you feel and let the feelings happen, without any judgement or without reacting badly.

Then, immediately focus on relaxing and calming down,

So you can allow the energy to begin to flow freely through you, as quickly as possible with the least amount of resistance and the minimal amount of discomfort.

Start to offer your anxiety, no resistance at all.

You cannot escape feelings of discomfort if you want to grow and expand, but you can learn to accept them and let them pass through you and away, with the minimal amount of disruption.

The one thing that will prevent you from not overcoming your anxiety, is resorting to avoidance or safety tactics, as that justs justifies and reinforces your anxiety and fear.

To overcome your fear and anxiety, you have to prove to your mind, that the fear and anxiety is not necessary.

The only way to achieve this, is by learning how to face your fears and remain put, until the feelings subside.

Because, when you face your fears and you refuse to back away, your mind will, soon have to accept that the fear is unnecessary and it will begin to switch off your fight or flight response.

When you're armed with the right tools and understanding, this will become a lot easier and less uncomfortable for you.

Any form of relaxation and stress reducing techniques can help to bring down your levels of anxiety.

But, even with all the right preparations, there will be times when your anxiety levels start to increase.

When this happens, try not to be alarmed, just realize that it is just feelings and sensations, and if you logically know that you're safe at this present moment.

Then just let yourself know, that they are just feelings, and feelings cannot harm you.

Avoid trying to control your thoughts and feelings.

Instead of panicking and freezing and trying not to feel anxious or fearful.

Allow it the feelings to happen and allow them to continue.

There is no need for youto do anything, what so ever, all you have to do is:

  • Just acknowledge how you feel
  • Embrace and feel the feelings, but detach yourself from them and your mind
  • Keep allowing the feelings to carry on and freely let them travel up through you and away
  • Do not react to your thoughts and feelings, just let your mind think them and allow your body to experience the feelings and sensations
  • Smile and focus on relaxing your shoulders and body
  • Put all your attention, on what you're doing externally
Replacing feelings of anxiety and fear with feelings of calm and ease

The key is to replace those fearful and stressful feelings, with feelings and sensations of calm and ease.

Anytime you start to feel anxious or fearful or you're having anxious thoughts.

Instead of trying to stop, resist or suppress your anxious thoughts and feelings, which only makes things worse.

Practice learning how to process your feelings and emotions and releasing them.

There are several things that you can do differently, to what you would probably normally do.

Because you have the ability to consciously choose what to think and how you wish to react.

Everytime you begin to feel anxious.

Choose a better feeling way to imagine and perceive your situation.

See and imagine things going well. Imagine yourself, enjoying the situation, imagine yourself handling the situation in a calm and resourceful manner.

Focus on how calm and comfortable you feel.

Another thing that you can do is:

When you feel anxious or fearful. Think about something that you're grateful for, this could be anything, as long as it helps to change the feelings and emotions.

Or you can, imagine yourself on a beautiful or tropic beach or location, engaging all five of your senses.

Focus on what you can:

  • See
  • Hear
  • Smell
  • Feel
  • Taste

To a make this easier and better.

Practice imaging yourself on a beautiful beach or location, at home, whilst you're feeling relaxed.

If you can add to this relaxing inducing  technique, by creating an anchor imagination.

To do this.

Find somewhere quiet, and just allow your body to relax, if any negative or fearful thoughts, grab your attention.

Just allow your mind to experience them, no need for you to react or become engaged in them.

Just observe them without reacting, and let them flow bye peacefully and unchallenged.

Continue, to release any pockets of tension, you're holding onto.

Once you feel more relaxed.

Imagine yourself on a tropical beach, or somewhere peaceful and relaxing.

Try and engage, all your sense and focus on how calm and relaxed you feel and how safe and secure you feel.

Do this everyday or night, until you can imagine yourself at your ideal safe location, and you automatically start to feel calm.

Then, on the onset of any anxiety, imagine or return in your mind, to your anchor, calm, safe and good feeling place.

Detaching your fight or flight process

What fuels you anxiety, is when you attach your fight or flight response to specific situations or things, that as led your mind to associate, as being; dangerous or threatening.

The only way to change these automatic responses, patterns and associations, is to break the link and rewire the brain.

Basically, your mind is focusing on the worse case scenario as of it is happening for real.

Then it will use the emotion of fear, to try to get you to avoid or leave leave that situation.

All of which, is preventing you from relaxing and focusing on the outcome you want.

When this happens, you fight or flight response, gets activated, adrenaline rushes through your body, your breathing becomes rapid. 

You may experience butterflies in your stomach, your heart beat will increase and your muscles will begin to tense.

All these intense feelings and emotions, and imaginings running through your mind, trick you into thinking that something bad is about to happen.

But in reality, the danger only exists in your mind, therefore, your reacting with fear in the absence of danger.

Your mind will use strong feelings and emotions, to try grab your attention and get you to avoid or get away from the situation or for you to make plans to keep you safe.

All those intense feelings and emotions, will probably make you feel, you need to play it safe or avoid or get away from the situation, person or thing.

Very often, it is not the situation or thing that is the real problem.

The real problem for you now is, you have attached your fight or flight response to specific things, people and situations, and it is the feelings of fear, that you don't like.

The trouble is, the more you deploy avoidance tactic or the more often you play it safe, the stronger and intense those feelings and emotional responses will become.

Avoidance and safety tactics, come under the category, of trying to control or stop your anxiety, the trouble is they only serve to justify it and make it stronger.

The more things you do, that involve the use safe behaviors or avoiding the thing or situation that makes you feel uncomfortable. 

The longer you will hold onto your anxiety and the more you will condition your mind to associate the thing or situation with danger.

The way your mind sees things, is:

The situation or thing must be dangerous, otherwise, why would you want to avoid it or prevent it from happening.

Now you understand that using safety, suppression, resistance or avoidance tactics is responsible for fuelling your anxiety.

You can now, stop worrying about it and stop trying to fight it or control it.

Because the best way to overcome your fear and anxiety is to work on breaking the link that maintains your anxiety responses and your unhelpful, patterns of behavior.

Further anxiety help

Anxiety disorders or GAD, seems to be on the increase around the world. It is estimated that there are up to 40 million people in America alone, who suffer with some form of anxiety disorder each year.

There are many various ways of reducing and overcoming your anxiety. 

Ranging from psychotherapy, medication, cognitive behavioral therapy and natural treatments.

Some of the natural treatments include.

  • Relaxation techniques 
  • Breathing exercises
  • Self hypnosis
  • Emotional Freedom Techniques
  • Mindfulness
  • Meditation
  • Natural treatments
  • Alexander Technique, yoga, "tai chi"
Taking good care of your mind and body connection is beneficial for good wellness and wellbeing

Although it is important to calm your anxious and worried mind, because of the mind body connection and feedback loop, it is equally as important to listen to and take great care of your body.

Learning how to manage your stress and releasing any tension from your body is also an essential part of your recovery.

Stress and tension are a part of your fight or flight mechanism, and your mind will use your body and how you feel, as part of its survival feedback loop.

Techniques like meditation and self hypnosis are two great ways to reduce your stress and anxiety.

Self hypnosis can help you to tremendously, reduce your stress and anxiety, and make you and your life so much better.

When your body is in a state of stress and your muscles are tense, your brain will associate this, as, something bad is about to happen, otherwise why would your body be stressed or tense.

Because, your body is stressed or tense, your brain, will then frantically search for a external threat.

When it cannot find one, it will go inwards and it will create imagined threats and scenarios and your imagings and your feelings, will become the threat that needs avoiding or defeating.

Having a positive and relaxed physiology, where your muscles are free of tension and your body is calm and balanced, will send a message back to your brain, that all is well.

Maintaining your natural, poised, relaxed and balanced posture, where you sit, move and stant, with ease, grace and the least amount of tension, will give you a positive physiology.

Feeling good about yourself

The most important thing is for you to focus and work on, what you want, instead of focusing on, what you don't want, which is, feeling anxious.

Therefore, it is incredibly important, that you focus on how you can start to feel good about yourself and how you can begin to quieten your mind and calm your body.

Ask., yourself, what is holding you back, what are the external triggers or inner dialogue that are making you feel anxious?

What are you worrying about or what are the consequences or outcome that you want to prevent.

Of course, you should not always dismiss you anxiety, as it could be trying to relay to you and important message.

The important thing to do is to focus on how you can feel good about yourself.

Make sure that you take good care of yourself and learn to love and accept yourself.

Ask yourself, what is holding you back, what is preventing you from feel good?

What sort of things are you saying to yourself that is making you feel unsure, causing you to doubt yourself or making you feel uncomfortable.

Another good technique to help you to process and reduce your anxiety is, by:

After you have been feeling anxious.

Write down how you felt at the time, or why you think to you felt anxious.

Anxiety and fear are also a physical state and when you try to suppress your anxiety and fear, it will have to express itself through the body, as sensations of fear, stress and tension.

Nobody wants to feel anxious or fearful all of the time, because unresloved and suppressed feelings and emotions can lead to:

  • Depression
  • OCD and obsessive thinking
  • Self doubt and worry
  • Addictive behaviors and habits
  • Imbalance in the body and health related issues

This is why it is important to have the tools and techniques that will help you to process your emotions.

Therefore, it is important to workout and exercise, as part of your recovery process as well as spending some time, relaxing deeply.

Because, moving your body and exercising, helps you to work your muscles, improve your mood and reduce symptoms of stress, tension and anxiety.

Exercising and deep relaxing, will help the release of those good and calm endorphins that make you feel good and relaxed.

Which will help you to strengthen your mind-body connection that is so extremely important for optimal wellness and wellbeing.

A healthy diet and drinking enough water is also important for helping you to feel better and less anxious.

Because when you're feeling anxious, stressed and fearful, it is time to change your energy and move to the opposite emotional states and the other end of the scale, such as:

  • Calm and relaxed
  • Inner peace and balance
  • Positive and optimistic
  • Happy and joyful

The only way to change is to learn and take progressive action and small daily action steps toward learning how to manage your emotions and change your state.

Developing optimism, faith and a positive psychology, can help to create feelings of wellness and good emotional wellbeing.

Faith and optimism is all about knowing you are strong enough and capable enough of overcoming your fears and anxiety, even before it has happened.

Worry and negativity manifest fear and anxiety and positivity and faith manifest good well being.

Can general anxiety disorder go away?

Many people who suffer with anxiety, also worry a lot.

This can stem right back to their early childhood or it can be a result of a traumatic experience or an accumulation of negative experiences.

If you suffer with high levels of anxiety, then it is incredibly important that you address it as soon as possible rather than leaving it to fester and get out of control.

A change in lifestyle habits and reducing your stress and tension can certainly help to significantly reduce you anxiety.

But unless you start to do things differently, then it is highly likely that your GAD will go away by itself.

Many people feel too embarrassed to seek out help, therefore they tend to keep it themselves or they try and deal with it as best as they can.

Is the voice in your head accurate?

People who worry a lot or those who experience general anxiety tend to be highly sensitive and very creative people.

An anxious person will spend a lot of their time trying to anticipate the future or second guessing what will happen or what might go wrong.

This makes them excellent at negatively planning for the future as they like the reassurance and certainty that everything will be fine.

The reality is. You cannot control everything that happens on the outside, but you can learn how to control the way you react to external events and situations.

Anxious people struggle with their thoughts and they become a slave to their anxiety and the negative and sometimes dominant voice in their head.

Maybe your own inner voice tells you things like:

  • You're not good enough
  • You're not worthy enough
  • You're inadequate

Other people might tell you that you're good enough, equal and worthy enough, but you do not really see it or believe it because you don't feel it.

If this is the case then you need to start to change the not good enoughs to you're good enough.

Try and get into the habit of filling your mind with positive and self encouraging thoughts about yourself.

Another problem you probably have is all those anxious thoughts and imaginings that trigger all the anxiety, worry and stress.

The thing with anxious thoughts is they do not necessary represent the truth and even if what you're worrying about does happen, it is rarely as bad as you were imagining.

If you are trying to change your anxious thoughts with positive ones, and you're met with resistance.

Be forceful and firm with your mind, and make it accept you're OK or yoursafe or whatever else you want

4 stages of anxiety

When people become overwhelmed with stress and anxiety they will enter into one of the four fight or flight responses and states

  1. Fight response – this is where you become emotionally aroused, you tense your body and you become agitated
  2. Flight response – this is where you become anxious and you start to feel uncomfortable and you just want to escape from a situation or thing
  3. Submissive/surrender- this is where you freeze under pressure, your body shrinks and tenses, your mind is flooded with fearful thoughts, your confidence goes low and your overwhelming feelings and emotions paralyses you
  4. Avoidance - this is where you learn that you have to face or do something you dread or fear which evokes those what if thoughts and scenarios that trigger a stressful and fearful responses
Cognitive behavioural therapy

Cognitive behavioural therapy can be beneficial to help you to challenge the thoughts, feelings and beliefs that are driving your anxiety.

The idea of CBT is to begin to replace anxiety and stress with feelings of calm and peace of mind.

To get the best from CBT, it is important to set yourself some positive goals and intentions that you want to work towards. 

Because by setting yourself personal goals that you want to achieve it will set a blueprint for your mind to follow.

To start of with, write down your goals or want to you want, such as:

  • To feel more calm and comfortable socializing
  • To feel calm and at peace, when you're the center of attention
  • To feel better about yourself
  • To feel more relaxed on a date
  • To get a new job or career
  • To feel more comfortable and relaxed, at interviews
  • To try something new
  • To be more confident
  • To feel less anxious
  • To make new friends
  • To drive to new places
  • Overcome your fears and phobias

Whatever it is you want to change for the better or improve on, write it down.

Then, take one step at a time and start to work towards achieving each goal.

Pick a specific thing or situation, and begin to focus and take action, on the positive goal that you want to achieve.

Get into the habit of framing your goals in positive statements, for instance,

If you would like to feel less anxious in any given situation.

Instead of writing down:

"I don't want to be feel anxious"

Frame it in a positive statement.

"I would like to feel calm and comfortable"

The same applies with your anxious and fearful thoughts.

Try to reframe your anxious and worry thoughts, in positive terms and better outcomes and endings.

Instead of focusing on the worse case scenario, try and focus on the best one or accept the worse case scenario and learn to be OK with it.

The more you focus on your anxiety, the more anxious you will feel and everytime you think about your anxiety, in a negative way, will activate more feelings of anxiety.

This is why, even trying to come up with ways to not feel anxious, will activate, feelings of anxiety.

A good idea is to try and replace the word anxiety, because, we learn to accept anxiety as a bad or negative thing or something bad is about to happen.

Instead of using the word anxiety to describe how you feel, change it to. 

I feel excited.

Because from a physical perspective, anxiety and excitement are very similar feelings and sensations in the body.

The difference between anxiety and excitement is:

We associate the word, excitement, with something that were are looking forwards to and we associate the word anxiety, with something dangerous, bad or threatening.

Always try and replace anxiety provoking words, like:

  • Don't want
  • Hate
  • Dislike
  • Dread
  • I can't
  • I am not very confident

With positive words like:

  • I want to
  • I love
  • I like
  • I am looking forwards to
  • I can or I can learn
  • I am becoming more confident

Try not to dwell on a negative experience or thought, because there is no point in dwelling on something that is going to make you feel bad and affect your life.

Any form of relaxation or mindfulness meditation techniques, will benefit you tremendously and help you to relax and teach your mind and body how to react differently.


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