How to Face the Fear Monster

Most people accept fear as part of the human condition. Fear can be a good thing. It protects people from harm and prevents them from taking unreasonable risks. People are programmed by the physiological response, known as "fight or flight," to react in a particular way to danger. A person may become pale and clammy as the blood rushes to the vital organs, resulting in a surge of energy and adrenaline. This is what makes a person who is in imminent danger stronger and faster than usual. However, when you experience this response when there's no need to fight or flee, you can have a problem with fear and anxiety. There are steps you can take to control this.

Instructions

• 1

  Go through your fears in your mind and get into the habit of doing this frequently. This can help lessen your fears and bring them under your control. If you fear crowded places, for instance, visualize yourself in a crowded place. Imagine all the anxiety symptoms you would feel: the racing heart and feeling of panic and nausea. Calmly look at this as though it is happening outside of you. Let the feeling reach a peak and then watch it subside. Remind yourself that the feeling of panic will always subside.

• 2

  Explore the root cause of your fear and identify the trigger. You may, for instance, have watched the illness of someone very close. This may have triggered a fear of illness in you. However, even if you know the root and the trigger, it doesn't necessarily help you control your fear. Consider seeing a counselor if your symptoms continue. She will help you to develop more effective coping mechanisms.

• 3

  Set yourself small goals if your fear is about something that you are expected to do. If you fear public speaking, take small steps to improve your confidence. Practice a short speech in front of a small, friendly group of people, perhaps family members or friends. Set yourself a new goal, perhaps to interject and say a few words at a meeting at work. Each time you succeed, it'll boost your self-esteem and confidence.