Provocare Coaching

How to manage your fears

Fear is a normal human emotion that we all experience at some point in our lives. While fear can help keep us safe from danger, it can also hold us back from living our best lives. If you’re someone who struggles with fear, know that you’re not alone. You can do many things to manage your fears and live a more fulfilling life.

Understand what fear is and how it works.

Fear is an emotion that is triggered by a perceived threat. It’s our body’s way of preparing us to deal with danger. When we feel fear, our heart rate increases, we start to breathe more quickly, and our muscles tense up. These physical changes help us fight or flee from the perceived threat.

Though fear is a normal and natural emotion, it can become a problem when constantly triggered in situations that are not dangerous. For example, if you’re afraid of flying, you may avoid taking trips or going on vacation. Or, if you’re fearful of public speaking, you may miss out on opportunities to share your ideas with others. When fear interferes with our lives, it’s called a phobia.

There are many different types of phobias, but some of the most common include:

• Agoraphobia: Fear of open spaces or being in public places from which it would be difficult to escape.
• Claustrophobia: Fear of enclosed spaces.
• Social phobia: Fear of social situations, such as public speaking or meeting new people.
• Arachnophobia: Fear of spiders.
• Acrophobia: Fear of heights.
• Cynophobia: Fear of dogs.

Identify your specific fears.

Before you can start to manage your fears, it’s essential to take some time to identify what they are. This may seem like a daunting task, but there are a few ways to do it.

You can start by keeping a fear journal. For one week, carry a notebook with you and write it down every time you feel fear. Include information about your situation, what triggered your fear, and how you reacted. This will help you to become more aware of your fears and patterns.

some common fears include:

Fear of Failure

A common fear that prevents many people from even trying. This fear can manifest in different ways, such as not wanting to start a new project because you’re afraid of not being able to finish it. Sure we all want to be successful,  but avoiding new challenges due to the fear of failure is not the way to go about it. To conquer this fear, try to reframe your thinking. Instead of fixating on the possibility of failure, focus on the potential for success. Remember that even if you fail the first time, you can always try again, but it will be with new insights next time.

Fear of the Unknown

This fear can show up when we’re facing something new and uncertain.   It can be scary not knowing what to expect, but that doesn’t mean we should avoid new experiences altogether. To overcome this fear, try to lean into the unknown and embrace it as an opportunity for growth. Be curious and ask lots of questions. Do your research and educate yourself on what you can expect. And most importantly, don’t be afraid to ask for help when needed.

Fear of change

Change is inevitable, but that doesn’t make it any less scary. Change can be daunting, whether it’s a significant change like starting a new job or moving to a new city or a small change like trying out a new hairstyle. Try to break the change down into smaller steps to ease your fears.   For example, if you’re moving to a new city, start by researching the area and finding a place to live. Then, once you’re settled in, start exploring your new surroundings and meeting new people. Change can be scary, but it can also be exciting. Embrace it and see what amazing things come from it.

Fear of Rejection 

This fear can hold us back from putting ourselves out there, personal or professional. We might avoid asking someone on a date or applying for a job because we’re afraid of being rejected. But rejection is not the end of the world. It can be a learning opportunity. If you’re left, take some time to reflect on why and try again. Remember, the only way to guarantee you won’t be rejected is if you don’t try.

 Fear of Embarrassment

We all want to be liked and accepted, so it’s no surprise that the fear of embarrassment is a common one. We might avoid doing something because we’re afraid of looking silly or being made fun of. But embarrassment is temporary, and it’s not worth missing out on experiences because of it. So go ahead and jump into

 Fear of Achievements

Yes, it is possible to be afraid of your ‘success’. This may manifest as impostor syndrome when you feel like you’re not good enough or deserving of your accomplishments. If you find yourself feeling this way, try to reframe your thinking. Acknowledge your achievements and remind yourself that you earned them.

Challenge your beliefs about your fears

Why are you afraid of the things you are? Are your fears rational or based on irrational thinking? If your anxiety is based on irrational thinking, try to reframe your thoughts. For example, if you’re afraid of flying because you think the plane will crash, remind yourself that flying is one of the safest forms of travel.

Identify your triggers

What sets off your fears? Is it a specific situation or person? If you can identify your triggers, you can be better prepared to manage your anxiety when it arises. Understanding your reactions,  being more empathetic to others, and taking ownership of your responses are all choices within our control that can be empowering.

Practice relaxation techniques

When you’re feeling anxious or stressed, try some relaxation techniques to help you calm down. Some simple methods include deep breathing, progressive muscle relaxation, and visualization.

Face your fears head-on

One of the best ways to overcome your fear to face them head-on. If you’re afraid of public speaking, sign up for a toastmasters group or offer to give a presentation at work. The more you do the thing you’re fearful of, the less scary it will become. There is always someone on hand to support you if you ask.

Be aware of the dangers of self-medicating

When people are afraid, they might turn to substances like prescriptions, illicit drugs or alcohol to try to cope. While this might provide temporary relief, it’s not a healthy long-term solution. Drugs, both prescription and illegal, can cause or increase the very emotional or mental health problems they are supposed to alleviate.

Learn to be honest with yourself about their potential impact on your health, relationships, and work.

Seek professional help if needed

If your fears impact your day-to-day life, it might be time to seek professional help. A therapist can help you understand and manage your worries healthily.

There’s no need to let fear control your life. by understanding what fear is, identifying your specific fears, and challenging your beliefs about them, you can begin to take steps to overcome your fears.

Choosing a therapist,  What type of therapist is right for you?

If you’re looking for help managing your fears, there are a few different types of therapists you can choose from. Here are some common types of therapists and what they specialize in:

Cognitive-behavioural therapist: This therapist helps patients identify and change negative thinking patterns and behaviours. Exposure therapist: This therapist helps patients gradually face their fears in a safe and controlled environment.

Acceptance and commitment therapist: This type of therapist helps patients accept their fears and learn how to live with them so that they don’t interfere with their daily lives.

Psychiatrist: A psychiatrist is a medical doctor who specializes in mental health issues. If you are struggling with severe or persistent fears, you may consider consulting a psychiatrist for medication and other treatment options.

Hypnotherapy: This type of therapy uses hypnosis to help patients uncover and change the root causes of their fears.

Life coach:  A coach can help you set and achieve personal goals, encourage,  challenge your thinking, and provide you with tools and resources to help you overcome your fears and live a more fulfilling life.

No matter what type of therapist you choose, make sure you feel comfortable with them and that they have experience treating patients with similar fears to yours. A good therapeutic relationship will feel safe yet can be challenging and help you treat causes, not just symptoms, and be the key to a successful outcome.

When managing your fears, you do not have to go it alone. Professional help can make a big difference. If you are feeling overwhelmed, reach out to a therapist today.