Overcoming Fear And Anxiety 

How To Get Some Much Needed Relief From Fear And Anxiety

Does your anxiety, stress and fear hold you back and prevent you from truly living your life to the full?  Would you like to find more inner peace and calm instead of living your life in fear and dread?

Do you often find that you dread social events or does the mere thought of having to face your feared things or stressful situations fill you full of fear and panic or are you a chronic worrier? 

When you're faced with a challenging or stressful situation. Have you the courage to face and overcome your fears or do you avoid them at all costs?

If you're battling with fear and anxiety it is important to know that you're not on your own. In fact anxiety related disorders seem to be on the increase and it is estimated that 40 million Americans alone are affected by anxiety conditions.

The good news is. It doesn't matter how bad your anxiety and fear levels are or how long you've been suffering because you can learn to reduce and overcome your fears and anxiety, which will give you some much welcome relief as well as helping you to get your life back on track.

Why you should give up trying to play it safe or use avoidance tactics

"You're not scared of the tiger, you're scared of the tiger, because you want to avoid the tiger"

This is how fear generally works and very often, we are more afraid of the fear itself than the thing or situation, therefore it is the feelings that were are trying to avoid the most.

"In life we tend to create or attract the things and situations that we fear the most"

Sometimes it feels easier to play it safe or avoid doing the things that you're afraid of doing, than it does to embrace your fears and overcome them.

You may even rely on drink or other substances to help you to try and numb out the fear before you do the things that scare you.

The truth is. You cannot outrun your feelings and emotions and deploying safety or avoidance tactics will only serve to justify your fears and make them stronger and more intense.

Many people give into their fear and anxiety rather than building their emotional resilience and learning how to embrace and feel the fear and still do the things that they're afraid of.

One of the biggest and worst mistakes that you can make. When it comes to conquering your fear and anxiety is when you try to stop it, fight it, defeat it or control it.

If you attempt to play it safe or avoid the things that you're afraid of then you will continue you to allow the fear and anxiety to control you.

Overcoming all your fears and anxiety is a process which should involve a combination of many things including lifestyle changes like, relaxing, exercising, mindfulness and positive and balanced physiology.

Rather than trying to fight, avoid or resist your feelings and anxiety. It is far better to just pluck up the courage to face your fears and just allow the fearful feelings, thoughts and sensations to happen.

At times when you're feeling anxious, it is important for you to keep relaxed and just step back from your imagination and feelings.

So you can observe your mind and feelings from a safer and third person perspective. 

The common approach to deal with fear and anxiety is to avoid or leave the situation that makes them feel scared.

However this approach takes away all your powers and it prevents you from growing and expanding your comfort zone.

Developing the courage to face your fears however will help you to grow, increase your emotional resilience and it will give you back your personal power and strength.

The truth is, Everybody feels anxious and fearful at times. 

The difference to those who conquer their fears and grow and those who don't, is all down to one thing.

Those who overcome their fears and win at life are those who pluck up the courage to face their fears and just do the things that scare them, despite how they feel.

When we are talking about facing your fears. We are not talking about doing things that are genuely dangerous, but the reality is, most of our fears and anxieties are not grounded in reality. 

In most situation, logic and common sense can replace fear and anxiety.

If you keeping bowing down to your fears and anxieties and you choose to play it safe all the time then your fear and anxiety will continue to keep your small and limited and if you lose the internal game then you will lose out in your external reality

Another thing that will happen, everytime you surrender to your fears and anxiety is, you will lose a little bit more of your self confidence.

If you can learn to relax in the face of fear and anxiety, if you can embrace, feel and let the fear happen and if you can replace those fearful thoughts and imaginings with positive thoughts and better ending outcome, then your fears will quickly subside and your mind will become still.

Because you have not got to try and control your fears and anxieties, all you have to do is let the feelings happen and just do the things that you're afraid of and if you keep doing this the fear will begin to lose the hold it has over you.

So many people live the exact same lives and they use the exact same safety tactics, because they will not step out of their comfort zone or face their fears, therefore, they never really do the things that they really want to do.

Fear and anxiety, when it gets out of control can dominate your thinking, actions and behaviors and if left untreated in can diminish the whole quality of your life.

If you're interested then there is a better way to overcome and conquer your fear and anxiety. Instead of just trying to live with your fear and anxiety or using safety, avoidance or coping techniques to help you to try and manage your fear and anxiety.

This will involve, facing your fears, because at some point you have to go through them and process the emotion to get beyond them.

Otherwise the fear and anxiety will carry on controlling you and each time you surrender to the fear and anxiety it will lower your self confidence and self esteem and hold you back in many limiting ways.

Developing the courage to face and overcome your fears and anxiety will liberate you, put you back in control and return you back to a state of inner peace, balance and calm.

The Sixty Second Anxiety Solution can help you to face and overcome your fears.

Causes of fear and how the fear and anxiety mechanism works?

One of the most dominant parts of the human brain that controls human behavior, fear and emotions is the amygdala which is often described as the reptilian part of the brain.

The amygdala is also associated with obsessive behaviors and rituals, negative and repetitive thinking patterns and the pursuing of doing things the same old ways.

The amygdala which drives our thoughts, feelings and responses, also has access to our emotional memories and it reacts automatically without thinking.

The primary job of the amygdala is to try and protect you and keep your safe. Your amygdala will uses a mechanism that involves the scanning of your five senses reality and trying to match any potential external threat, with any previous threat that has been stored within your emotional memory bank. 

Your amygdala is very good at doing this and it will react with fear if it perceives that there is a remote possibility of danger. 

To add to the problem. Your emotional part of your brain can not tell the difference between an imagined threat and a real one. 

Therefore. you can traumatise yourself just from worrying or imaging something bad happening, hence all the anxious and fearful thoughts and imaginings.

If your amygdala recognises what it perceives as a potential threat, then it will react without thinking. Because it needs to act as quickly as possible to increase your chances of surviving. 

This is the way the fear mechanism has evolved to work, because in a real life threatening or dangerous situation, there is no time to think things through.

The downside to the fear mechanism is. Your amygdala can associated virtually anything with danger and high levels of anxiety, even things that pose you know real threat.

Because your amygdala automatically reacts without thinking things through logically and because you can attach fear and anxiety to just about everything. 

Many people suffer high levels of anxiety and fear on a daily basis. When you're suffering with high levels of anxiety, worry and fear, your amygdala will constantly scan your environment in its attempt to seek out any potential threats to your survival.

Your amygdala becomes more sensitive and heightened at times when you're experiencing high levels of stress and tension in your body.

Those who suffer with high levels of fear and anxiety become stuck in a heightened state of alert to danger and their amygdala will hold them imprisoned in a state of constant, worry, fear and anxiety.

These states of fear are  not just linked to your physical survival either. They can also spread into many other areas of your life such worrying about your health, social issues, your job or relationship and endless other things.

The amygdala controls how you react, think and behave and it will use your previous negative experiences and bad memories to gauge how you react in the future.

The amygdala triggers fearful emotions and it also triggers the release of adrenaline that activates the physical and chemical changes and response in your body. ie: 

  • Release of the stress hormone cortisol
  • Increase in heart rate
  • Change in body temperature
  • Shallow or rapid breathing
  • Transition of blood flow from your stomach to your major muscle groups
  • Tightening and tensing of the muscles
With high levels of fear and anxiety, people can feel nausea or as if they are going to have a heart attack, in extreme cases the symptoms of fear can be so severe that some people can even pass out.

The reason why so many people struggle to overcome their fear and anxiety or they find it so difficult to make the changes that they want, happens because.

The old reptilian part of your brain does not like changes and it dislikes it when you try to step out of your comfort zone.

However, if you really and truly want to overcome your fear and anxiety then you must step out of your comfort zone and face your fears.

Otherwise, your reptilian part of your brain will continue to control your actions and behaviors and what you do or don't do.

If you can change the way you perceive a situation or if you can challenge the fearful and negative beliefs that are driving your fear and anxiety, then you can begin to chip away and eradicate your fears and anxieties.

Filling your mind with positive statements can help to change the beliefs behind your fears and anxieties.

People often feel anxious or afraid because they dread and worry about what they don't want to happen or they focus on what they dislike and then worry about it happening.

Replacing negative thoughts of dread and worry to more positive thoughts and feelings of love, looking forwards to, like and want to, happy to, to name a few can help change the way you feel and perceive a situation.

If you can expand your awareness onto other things when you're feeling anxious, instead of just focusing on the sensations of fear, then this can help to dissolve your fear and anxiety.

If you suffer from high levels of fear, panic attacks or anxiety then it is important to understand that you cannot overcome them if you constantly fear the next one or next time they might happen or you take action steps or safety tactics to try and stop the fear, panic or anxiety.

The Panic Away Program And Community is an excellent treatment for those who feel like they need a bit of expert help and guidance to help them overcome their anxiety attacks and GAD.

Fear, the big fat lie 

If you have to react quickly in a real life threatening situation. Then it is important that our body is primed up to give us a quick burst of strength to help us fight off or run away from our threatening situation.

If there is a genuine risk ahead. Then a bit of anxiety can help us avoid any potential risks.

In most cases fear does not protect you, in fact it is bad for your health and it can destroy the quality of your life.

The danger only exists within the mind, yet the uncomfortable feelings and sensations feel very real and upsetting.

It is your emotional brain, that has learned to react with fear in the absence of danger, your mind and body is tricking you into wanting to avoid situations that very often pose you no real harm. 

The fear and anxiety tend to become more heightened, when you're feeling stressed and tense.

To overcome you fear, you have to train your mind to switch off, your fight or flight response.

When you worry a lot or you constantly feel anxious, it causes imbalance and disharmony in the body which can lead to ill health and many other emotional issues.

It is the positive and calm feelings, that protects you. Love is also a powerful antidote to fear, if you can learn to love the things you fear, including the fear itself, then you will begin to switch of the fear responses.

The problem is. Our minds cannot predict the future. Our brains, can only use the data that we have learned from our past negative experiences or what we have been told is dangerous.

This creates what is known as a feedback loop, which controls how we think and feel and what we do or do not do.

Our brain uses our past  stored negative memories and conditioning to gauge how we should react to situations that might happen in the future.

The problem is, we are not living in the past anymore. We are in the now, therefore your brain has no idea what is going to happen in the future. Yet it can keep reacting as if something bad is going to happen, even when it is not.

Most of peoples fears and anxiety are not even genuine fears. The problem is, you can create a fear of just about anything.

The real truth is. Most fears and anxieties are just illusions of the mind. 

Most of the time. Your brain is lying to you and tricking you into thinking something bad is about to happen, go wrong or their is danger ahead in the absence of any danger in your physical reality.

You logically know if you're in real danger.

This means. Most of our fears. The danger only exists within the mind.

The big problem is. Your nervous system and body, cannot tell the difference between an imagined fear and a real one.

Therefore. Therefore, your body will react with sensations of fear, both to a real fearful situation and an imagined one.

How fear usually works goes something like this.

Your mind tricks you into reacting with fear. 

Then you trust your mind, more than your logic and the evidence in front of you, and you probably then take preventive action measures to try and make sure the imagined fear and danger does not happen to you.

Again fear is just an illusion of the mind and most of the time. It does not represent what is truly going on or what is most likely to happen.

If all your previous fears, worries and anxieties were accurate. How many of them have resulted in real physical harm to you?

The fear part of the mind cannot do logic. It just, presents the worse case scenario and outcome and then reacts as if that negative outcome is inevitable.

What fear and anxiety does. It gets us emotionally caught up in a story and potential trauma that has no grounds in our physical reality.

Mastering your feelings and emotions

If you allow it to. Fear keeps you small and stuck and it can constantly influence dictate and control your actions and behaviors, block your path to success and a better life and prevent you from doing new things.

You cannot grow and expand or attempt new things without taking a few small, sensible risks or without stepping out of your comfort zone.

Fear and anxiety can cause you to play it safe, influence what you do. They can also rob you of taking advantages of new opportunities that may come your way.

When we speak about risks. We are not talking about physical risks that might hurt you. We are talking about setting goals, changing your job, overcoming your fears, trying new things, growing socially, etc.

When you step out of your comfort zone or you are doing new things. It is naturally to feel a bit of discomfort. 

What you should not have to endure is high levels of fear, anxiety and panic all the time or live your life in fear of feeling fearful.

If you're fear is controlling you. Then it is time to take back control of your emotions and your life.

The best known way to overcome fear is to face the fearful situation, object or thing or to do what scares you and stay put until the feelings subside so your mind can process the emotion and it is forced to accept, that the fear or danger is not real or justified which will cause the fear response to shut off.

Our actions and behaviors are very often influenced by how we are thinking and feeling. This is all part of our anxiety feedback loop.

Because of our anxiety feedback. The actions we take and what we do can also influence how we think and feel in specific situations. 

Our anxiety and fear feedback loop is also all linked up to our muscles and physiology. This is why a calm and relaxed body and mind is the best antidote of fear and anxiety.

Because you cannot eliminate your anxiety. The only way to overcome it is to learn how to relax your mind and body and train your brain not to trigger your anxiety and fear mechanism in all those situations where it is unnecessary.

When you start to relay safety messages to your emotional brain that there is no danger present and nothing bad is about to happen in those situations where you would normally feel anxious. 

You brain will start to learn to turn off your fear response in those situations.

People are more afraid of the fear itself than the actual things or challenging situation and it is the feelings and sensations that you really don't like and you want to avoid.

The best approach with fear is, not to want to avoid it or get away.

Face the fear, embrace the feelings, master the feelings, overcome the fear, turn off the fear response mechanism and keep move forwards.

Move into or towards the thing that scares you. Because, we learn to fear more, what we want to avoid, including the fear itself.

The problem is, The fear can be so emotionally overwhelming and powerful it can prove hard for some to face their fears. 

The way to overcome your fears and process the emotions, is to face your fears until you push through it until you are no longer scared of the thing or situation your feared.

But if you suffer with high levels of anxiety, panic and fear. Is it wise to just be brave and face your fears?

Well it will work. But, if you cannot stomach it for long enough or you carry on resisting the fear. Then it can also put you off and make your fears escalate even more.

This can have the opposite effect to what you wanted, it can lower your confidence, traumatize you and make it very hard for you to try again, which can have negative long term consequences. 

The more you can do things to relax your mind and body before you face the fearful or challenging situation the easier it will be for you.

Relaxed and balanced is the opposite state to fear. 

Fear and anxiety are physical and emotional states and we tend feel more fearful and anxious at times when we feel stressed or our body is tense.

Exercise and relaxation deeply are great anxiety antidotes.

Other things that can heighten fear and anxiety are things that are stimulating. Like caffeine, high sugar content foods and drinks or any other stumulates.

Having a good healthy varied diet full of the essential vitamins and minerals is also essential. Eliminating inflammatory foods and introducing more anti-inflammatory foods can also ease anxiety and boost your mood.

Having a technique like the Sixty Seconds Fear Destroyer can really help. 

It is a simple technique that you can learn, which you can then use on the onset of fear,

This technique works in two ways.

It which will quickly reduce the fear and anxiety responses by turning down the intensity of those strong fearful feelings and emotions and returning you back to your natural calm state.

This will allow you to be able to face your fears, which will relay a message to your emotional brain that the fear and anxiety is no longer necessary in that situation.

This natural technique will help you to finally overcome your fears and it will put you in charge of your feelings and emotions.

Again. Fear and anxiety can help to us keep guarded so we avoid making the same mistakes or encounter future potentially dangerous situations.

But in most cases, logic and quick reactions, will do the same job, without having to endure all the unpleasant physical feelings and responses.

Fear rarely protects us and keeps us safe. In fact, to much worry, fear and anxiety is potentially bad for your health, your well-being will suffer and it will make your life painful.

What truly protects you and keeps you safe are the positive emotions such as love, calm, joy and happiness.

Avoidance tactics will justify the fear 

The things that will prevent you from breaking your fear and anxiety cycles and patterns are.

Wanting to avoid the things or situations that make you feel uncomfortable, wanting to avoid feeling feelings of discomfort.

Wanting to play it safe, not wanting something to happen, trying to be perfect or dreading or dislike something happening.

Your mind quickly learns to fear more, the things you want to avoid, what you don't want and the things you dread or dislike.

The only reason why you fear something is because you want to avoid it.

Avoiding any of the situations or things that you respond with fear to will not work either as what you avoid you learn to fear more, so every time you avoid something because you're trying to get rid of your fear, then you're actually reinforcing it. 

Fear can be very powerful and persuasive, it will try and make you avoid the thing that you're scared of, but when you avoid it, then your mind will interpret this as the fear is justified, otherwise why would you be avoiding the thing or situation.

Try to look forward, love or like, the things that you're scared of or you don't want to happen. (Unless, they're generally dangerous)

Everytime you're feeling anxious or you fear or dread something. Tell yourself. 

  • I will look forward to ....
  • I love ....
  • I enjoy ....
  • I am happy ...
  • That sounds like fun ...
  • I am excited 

Some of the most common fears are

  1. Fear of failure 
  2. Fear of your anxious thoughts
  3. Fear of rejection 
  4. Fear of fear itself 
  5. Fear of making a mistake 
  6. Fear of embarrassment 
  7. Fear of a certain thing, situation or object 
  8. Fear of something bad happening (As in OCD)
  9. Fear of the unknown 
  10. Fear of being judged 
  11. Fear of what other people think

11 Tips To Help You Overcome Your Fears

There are generally several things that you need to do to reduce your fear and anxiety because overcoming your fears and anxiety is a process of things and making some lifestyle changes that need to be followed.  

To start with, it's important that you know that at times it's perfectly natural to feel afraid, so the more you can be comfortable feeling uncomfortable the stronger you will grow and the balance of power will start to shift back in your favour.

1) Do not always trust your imagination 

If you're feeling anxious them this means that you're imagining and focusing on the worse case scenario, then you're acting as if it is true.

When you're anxious, your mind is projecting ahead into the future, what might go wrong or badly.

We have evolved to picture the worse case scenario first. This is part of our survival mechanism, but it can get out of control.

Yet, there is always a positive alternative that most people ignore. If you start to imagine things going right or well. Then, you won't feel anxious, and it is just as easy to imagine everything going well.

When you're about to face a stressful or challenging situation. Ask, yourself, realistically, what is most likely to happen.

Imagine, how you would like things to go. 

Or you can imagine yourself having already come through the situation you were worried or anxious about and everything went well and everything turned out just fine.

Always let yourself know.

"Whatever happens, you'll be OK or you can handle it".

Or you can imagine it's ten or 30 minutes after your stressful challenge, and your OK, then look back at your feared situation and notice you well things went for you.

If there is something particular that you're worried about. You can try to make plans to try and handle or deal with what you're worried about happening.

Ask yourself, what is the worse that can happen, and does it really matter.

Accepting the worse, and not caring can quickly end all the emotional arousal.

If the threat is not real. 

Then, you can imagine yourself not caring about, what you're worried about or see and imagine the worst case scenario happening, and imagine yourself handling or calmly dealing with the situation in a calm and resourceful manner.

2) Change the what if thoughts

Anxiety is not all in the mind. 

Studies by the Institute Of Heartmath in the United States have revealed that there is a direct link between the brain and the heart and the electromagnetic field produced by the heart is more powerfuller than the one produced by the brain.

The research also shows, that when the electromagnetic field connection between the heart, brain and nervous system is broken and it is in a state of imbalance.

We tend to experience higher levels of the emotions fear and anxiety. 

When the heart, brain and nervous system is balanced and the energy is flowing freely, we return back to a clamer and more relaxed state of being. 

If you're having those anxiety what if thoughts and all those what happens if scenarios, then it is your mind doing a risk assessment. 

This is like your minds, advanced early warning system to try and alert you of any potential risks or threats.

If you leave those what if thoughts unanswered, then they will cultivate and trigger, constant emotional arousal, stress and more anxiety.

Most people, believe the what if thoughts are real and they spend to much time fighting with them, overthinking them or getting emotionally involved with them.

Everytime you notice that you're having those anxiety and stress provoking what if thoughts. As, long as you're not in immediate danger.

Do, not let them persist and avoid getting emotionally engaged in them.

Immediately answer them or change the negative energy to positive and calm energy.

You could just reply

"So, what"

You could, just flip the energy around by replying with something like

"What, if everything goes well"

You could logically answer the what if question, by stating what realistically is most likely to happen

"Just try to reassure your mind, that you'll be OK"

When we feel anxious our mind becomes full of those what if thoughts and what if scenarios.

Most people become to emotionally engaged in these what if thoughts and imaginings of the worse case scenario, happening.

If you just pause for a moment and you begin to detach yourself from your mind, and you remain calm and not bothered.

Then you will notice, that those what if thoughts are not you and they don't even represent the truth most of the time.

You are just the one listening to it and reacting to it. But the reality is, it just perceptions which you do not have to listen to, react to or act on, if you logically know, nothing bad is going to happen.

If, you're having the what if thoughts, because you're worried about a consequence

"State or write down, any possible consequences and reply or rehearse, how you're going to deal with them, so you will be prepared if what you're worried about happens"

Try not to define or tag yourself as an anxious person, otherwise your brain will see, your anxiety as a part of you and a normal way of being. 

Instead of using the word anxiety. Replace it with the word, excitement.

Try to put your anxiety in the past tense.

You could say things like

  • I used to feel anxious
  • I am overcoming my anxiety
  • I am fearless
Remember anxiety is just a feeling, that we all experience at times, and it is not a condition, disorder you have or a permanent part of you.

Try not to think about or focus on your anxiety or fear. 

You can also distract yourself, by humming or singing to yourself, when it starts to arise. Pick a happy melody or tune.

3) Change The Feelings

You can challenge and change your thought process or ask yourself what is the worst that can happen.

But one of the best ways to overcome your anxiety and fear is by learning how to break the feedback loop and change the feelings.

The powerful bad feeling, emotions come before the thoughts, therefore it is the feelings that you need to change. In some situations you will just get the fearful feelings and responses without the fearful thoughts. 

As previously mentioned. What you do can affect how you think and feel.

If you choose to avoid or move away from a stressful and challenging situation that would normally bring about and anxious and fearful response.

Then your emotional brain will learn to associate that situation as being dangerous or threatening. Otherwise, why would you want to avoid it or move away from it.

Your brain learns to fear the things we want to avoid and move away from.

When you face and move towards the things you fear. Then your mind will think. It cannot be dangerous or threatening otherwise, you would not be approaching it.

To quicken this process. If you face your fears and act normal. Then, your mind will see these messages as, it has to be safe.

What I mean by acting normal is.

  • Breathing deeply 
  • Smiling 
  • Chewing gum 
  • Standing or sitting poised 
  • Humming or singing upbeat tunes to yourself 
  • Focus on what you're doing

So what you need to change and work on is the way you feel and the way you respond. 

Because whether you're just reacting with fearful feelings to an external stimuli or you're having anxious thoughts and imaginings the responses you will experience will be the same.

So whether your fear is being triggered by your anxious thoughts or by an outside stimulus, it does not really matter because you treat them both in the same way.

Our emotions play an important role in our survival, and when you're having anxious thoughts or fearful responses, it is a message being relayed from your unconscious mind because your unconscious mind thinks you could be at risk.

You could say, anxiety is when your mind thinks that something bad could happen to you in the future, whilst a fearful response is when your mind things a threat is imminent and something bad is about to happen.

However, when you're in a relaxed and peaceful state, then your mind will think you're safe, so you will begin to feel less threatened and you will switch back from survival mode to safe mode.

The secret is all about managing and changing your state. To overcome a fear, at some point you have to confront the thing you're afraid of, so long as the danger is not real.

This means, that you have to face your feared thing or situation, despite how you feel and you have to stay put until the fear subsides so you force your mind to accept the fear is false and unnecessary.

Fear is just a shift in energy and a change in your physical state, so instead of calling fear, just describe it as energy.

The trick is to catch it early, because if you leave it too late then it will result in high levels of anxiety and panic.

Do not try to suppress or resist your anxious thoughts and feelings, because that will increase the fear and stress. Also, do not be alarmed, frustrated or bothered by your thoughts and feelings.

On the onset of any fear and anxiety.

Do not judge, resist the feelings or react, instead try and act normal. This can take a bit of practice at first, because the feelings of panic and overwhelm will try and make you avoid or move away from the feared thing or situation.

1) Accept the thoughts and feelings

When you first notice the onset of fear. Do not try and resist or suppress your anxiety. Thought suppression, will always lead to more anxious thoughts and fearful feelings.

Allow the thoughts into your mind, let them carry on all by themselves. You can reassure your anxious and confused mind.


  • "Whatever happens I'll be OK"
  • These feelings cannot harm me, they never have and they never will"
  • "It is not going to kill me, so I'll do it"

Never try and suppress your thoughts, just let your mind think them, smile at them, take a few deeper breaths and just observe your thoughts feelings and emotions, but let them carry on. 

Just allow any thoughts to continue and allow your emotions to rise up through you and away whilst you just watch and observe.

You can acknowledge your anxiety and then let your mind know how you would like to feel.

"Yes I am feeling a bit anxious, how I would like to feel is calm and at ease"

Keep observing from a place of calm detachment. Just offer zero resistance to your anxious thoughts and feelings.

Deliberately instruct your mind to carry on thinking the anxious thoughts and allow the feelings to carry on rising up through you and away

2) Act normal 

Release any tension, relax your body and take some slow deep breaths. Breathe in slowly and deeply, hold for the count of 3 and slowly breathe out for the count of five. 

Keep you focus of attention externally, you can silently hum or sing to yourself. If you need to speak, talk slowly, loudly and clearly. 

You can let your mind know, that 

"There are no dangers present so the fear is not necessary"

If the anxiety and fear comes back, just keep on repeating the process.

If you feel anxious about a forthcoming situation, you can reassure yourself, by relaying back some safety messages to your unconscious mind, by telling yourself  things like.

" It's not going to kill me, so i'll do it"

" I am safe and secure in this present situation, so the anxiety is not necessary"

If you worried about feeling anxious in a forthcoming situation. Let  your mind know it is OK if you feel anxious.

4) Bring yourself back to the present moment

The first thing you have to understand about fear is that it's not real, all fear is your mind presenting you with false evidence and you are reacting to these perceptions and that's all they are, as being true.

All fear and anxiety is, it's your mind playing tricks on you. To stop your mind from playing tricks you have to become mindful of what is happening, the place where fear cannot reach you is when you're in the present. 

You see fear is your mind projecting some possible outcome of a future event or what might happen, so to start to reduce your fears you need to understand what it is and what's causing it. 

What fear is, it is not real, it's just an imagined outcome or possibility. Your mind is trying to keep you in your comfort zone, but to grow, you have to face your fears, embrace your fears and step out of your comfort zone.

Otherwise, your fears will keep you stuck, limited and even cause you to keep on retreating until you end up confined to your own home. Fear makes you think that something bad is going to happen in the absence of any real danger.

Your mind does not know what will happen, the part of your mind that deals with fear only know's what has happened in the past and its basis all its reactions to everything that has happened in the past to determine how you respond in the future.

The truth is you neither live in the past or the future, you live in the present so you need to remain in the present, so do not live your life based on the past and take no notice of your mind when it tries to second guess the future. 

If your feeling negative feelings, then this means you have either ventured out of the now and you have gone into the future or the past. 

So the first step to overcoming your fears, which are nothing more than noises and images being played out in your mind, is to get in the present and stay there as much as possible and you cannot stay in the present when you're worrying about the future.

What has been happening is, you're living your life in the physical world, yet you are responding with fear to your inner reality which is nothing more than an illusion.

5) Reduce your stress

Although fear and anxiety is mainly a mind programming fault and a learned behaviour and association, did you know that you can significantly reduce your fears and anxiety by learning how to reduce your stress and release any tension you are holding onto. 

Stress is closely linked to fear, so when you're feeling stressed this can signal to your mind that something bad is about to happen, so your mind will scan for the threat and anything it remotely associates as being dangerous it will respond with fear.

At times when we are feeling stressed or if our bodies are tense, then your mind will interpret this as, something bad is about to happen so it will search through your database to see if it can find that threat based on your previous emotional memories. 

The more relaxed your body is, the better, when you reduce your stress and you learn how to relax your mind and body, then you will feel less threatened in your surrounding environment and you will find it easier to deal with stressful situations. 

Fear is a physical state, what you want to be feeling is those calm and good feeling emotions, exercise is one way of dealing with the physical side of things, and deeply relaxing will prevent you from slipping into a stressful and anxious state so much.

Why people stay stuck in a fearful and anxious state is because their body is always in a heightened and stressful state, causing your emotional mind to become more aroused and alert to danger.

When you're feeling stressed and tense all the time, your mind will perceive your environment as a dangerous place and you will feel more threatened and you will find it hard to handle and cope. 

But when you shift your energy and state back to calm and relaxed state, then your mind will think your environment is more safer and it will begin to start to shift off the fear process, leaving you feeling less threatened and more able to deal with those once challenging situations.

They never really relax enough to stop all that constant release of adrenaline that trigger all the other physical stressful symptoms so their body stays stuck in a stressful and fearful state.

Do not try to battle with your feelings, at times when you're feeling negative emotions, let yourself know I do not have to deal with these feelings right now, I am just going to let theses feelings subside. 

They are just feelings, and feelings cannot hurt me, if I remain calm they will pass soon, let you know, "I am safe so I don't need to anything right now".

Then, once they have passed by, then try and think about more general good feeling thoughts, once you have shifted your focus onto more general thoughts try thinking about some positive thoughts. 

This is why meditation is so beneficial, scientific reports after scientific reports have proven how good meditation is for anxiety and fear. 

6) Change Your Self Talk

Most of our fears and worries are not logical yet we still allow the inner child and the none logical fear network to run our emotional responses, behaviours and thinking patterns and then we keep getting stuck and going around in never ending circles.

Our minds create the fear and we keep trying to avoid the imaginary fear or we want to run from it. But the reality is, most of the time there is no real threat or very little risk, yet we still keep getting hooked up in the fear circuit and cycle.

But you can use your logic and intellect to challenge and change your fears, beliefs and worries. 

After you have been through a fearful moment, let you know, that hurt, but I am alright, praise you up for being courageous.

Ask yourself, what logical reason was there for why you felt anxious, and just try and break the belief behind the fear.

Positive self talk can be a good strategy to feel better about yourself and help you to change the way you respond. 

If you dread something change your inner dialogue too, I am looking forward to, I like, I enjoy or I love. 

Your subconscious will offer some resistance to start with but be firm with your internal voice until you override the old beliefs.

Begin to challenge and change your false fears and beliefs, ask yourself what's the worst case scenario, tell yourself things like I can handle that or I can do that. 

Boost your self esteem by saying positive things about yourself, including telling yourself repeatedly that you like yourself.

Whenever you feel fear, switch the energy over and focus on what you're thankful for instead. If you're dreading giving a presentation be thankful for the chance to speak in front of others.

7) Use your body to reduce your anxiety levels

Many people think the way to treat their anxiety is by fixing the mind, and although your mind is a powerful tool and you will have some bad memories, emotional attachments and negative beliefs that will need changing.

You should also, not overlook the importance of your body. Most of the sensations and symptoms of anxiety are chemical and physical changes that are happening in your body, therefore you can use your body to lower your anxiety.

Fear and anxiety are a physical state, where your body being prepared to either fight, avoid or run away from a perceived threat.

Because of the mind and body connection, this means that your mind and body are tied in and linked together. 

What this means is, your body responds to your mind, and it does this very quickly, but also your mind will react from the feedback it receives from your body.

Our posture and muscles are linked to the fight or flight process, when our body is out of alignment and balance our muscles will tighten up.

Slouching, or having a bent forward rounded posture, is a negative energy posture that is associated with cowardliness, submissiveness and feelings of insecurity.

A tense, rigid and stiff posture is just as bad as slumping because it is associated with fighting, defensive and aggression. If you suffer with anxiety, then you can have a tendency to either shrink and go small, or you might tense and stiffen your posture.

Because of the fight or flight connection, your mind will interpret both of the above postures as your about to be threatened or something bad is about to happen

When your neck, shoulders and upper back are tight and tense, then you will shift into the startled and survival mode.

Tension in mind and body can send you into the survival mode because muscle tightness is strongly linked to the fight or flight process, when our bodies are tense our state and thought processes can change to more tense types of thoughts. 

Tense muscles or the physical sensations that are associated with stress will flip your mind over into your negative files and data, this is where all the data for your past bad experiences are stored. 

Try to adopt a nice open, but relaxed and aligned, balanced posture, so you are sitting and standing with the least amount of strain and tension. 

Remember, that your body posture, and your physical state is directly linked up to your thought patterns and your emotions. 

When you're aligned and balanced, you will feel more relaxed and comfortable, your circulation and your breathing will be better and your chi energy will flow freely around your body.

8) Visualization to change your energy

You can also use visualization in two other different approaches. First, you can practice at least once a day creating your very own safe haven, spend five to ten minutes imagining yourself feeling relaxed in a place of calm, peace and serenity like a tropical beach, walking through a meadow or beach by a lake.

You can either return to a time or place when you were feeling deeply relaxed or you can make one up and imagine yourself in a place where you feel completely relaxed, safe and secure, engage all your senses. 

Or you can do it whilst you are deeply relaxed, such as when you are meditating, just keep focusing on how good you feel and how calm you are, make your ideal location your safe and secure sanctuary, then magnify the good feelings to make this even more powerful. 

An the onset of any fear or build up of stress, go virtual and imagine yourself in your safe and ideal place, but remember to involve all your senses, this can calm you down and help you to replace fear with feelings of calm in those stressful situations. 

Another exercise that you can do is, imagine how much better your life will be without your fears, work on one at a time and clearly imagine and visualize in clear detail with emotion how much better your life will be when you have released your fear.

9) Eat Healthy Nutritious Foods

Some people get stressed and anxious because of a vitamin deficiency, your diet is important so if you suffer with stress and anxiety, then it may pay you to cut back on high sugar or junk foods, caffeine and alcohol and eat a more healthy and varied balanced diet. 

The vitamins that can help anxiety are the B complex and magnesium, if you take  a supplement then make sure you stick to the recommended daily dosage, also make sure you stay hydrated. 

Also make sure that you do not dehydrate, because when you're dehydrated you will go into survival mode, drink often but not excessive in one go.

To sum things up

  • Do some regular exercise 
  • Take up meditation to reduce your stress and anxiety 
  • Have a relaxed and aligned tension free balanced posture 
  • Calmly observe your fearful thoughts and feelings 
  • Do whatever you can to make you feel good 
  • Breathe correctly (regularly take some slow, deep breaths during your day)
  • Live a healthy life and eat a well balanced diet
  • Do not dehydrate 
  • Think positive or neutral good feeling thoughts 
  • Do not think about or focus on your fears or anxiety
10) Dealing with uncertainty

One of the biggest triggers of anxiety and fear, is the not knowing or the feelings and thoughts of uncertainty.

Your mind does not like uncertainty or the not knowing. Your mind, likes to know everything is going to be OK.

One of the ways to deal with uncertainty is to accept the worse case scenario and deal with it or not care.

Letting your mind know, when you're facing thoughts and feelings of uncertainty.

"Whatever happens you'll be OK or Whatever happens, you can handle it" 

Will help ease feelings of uncertainty and anxiety.

You can also imagine past the situation that is making you feel anxious. Visualize yourself ten or more minutes past the event and focus on how everything went well and imaging how you came through the situation safe and secure.

Working on your self confidence, will help you cope with pressure or stressful and challenging situations and that you're handle whatever happens in a calm and composed way.

11) Exercise and words

In 2015 a study revealed that you can reduce your physical symptoms of anxiety by putting your feelings into words and labelling their anxiety.

The study also discovered that the more words that they used to describe their feelings of discomfort the lower their anxiety reduced.

The studies found that this technique worked the same with the words they used to label their anxiety, for both words that were written down or words they spoke.

This research shows that you can dilute and bring down your feelings of anxiety by writing down or speaking how you felt.

The more words you use to describe how you felt the better. 

If you're feeling anxious in an in the moment situation. You can acknowledge and state how you're feeling then say how you would like to feel as this can start to bring down your anxiety levels.

" Yes, I am feeling anxious right now, how I would like to feel is, peaceful and calm"

If you have a specific situation that makes you anxious. Doing some exercise before the even can help bring down your anxiety. 

By burning off all the adrenaline, it can also trick your mind into thinking the threat has passed and then when you do the thing that normally makes you anxious your mind will learn to dissociate it as being threatening.

In a real life threatening situation. You would use up all your excess energy and then your mind and body would return back to its natural state.

By exercising off the extra energy and adrenaline. Your mind assumes the threat has passed so it returns you back to a calm state.



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