When Fear Overwhelms
Posted on June 1, 2016 by bob in Features
by Stan Popovich
Everybody deals with anxiety, depression, and fear, however some people have a difficult time managing it. If that’s the case with you or someone close to you, here’s a brief list of techniques to help manage persistent fears and every day anxieties.
When facing a current or upcoming task that overwhelms you with a lot of anxiety, the first thing you can do is divide the task into a series of smaller steps. Completing these smaller tasks one-at-a-time will make the stress more manageable and increase your chances of success.
Sometimes we get stressed out when everything happens all at once. When this occurs, you should take a deep breath and try to find something to do for a few minutes to get your mind off of the problem. You could get some fresh air, listen to some music, or do an activity to give you a fresh perspective on things.
Visualize a red stop sign in your mind when encountering a fear provoking thought. When the negative thought comes, think of a red stop sign that serves as a reminder to stop focusing on that thought and think of something else. You can then try to think of something positive to replace the negative thought.
Another very helpful technique is to create a small notebook of positive statements that make you feel good. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook and carry it around with you in your pocket or purse. Whenever you feel depressed or frustrated, open up your small notebook and read those statements. This helps to manage your negative thinking.
Learn to take it one day at a time. Instead of worrying about how you will get through the rest of the week, try to focus on today. Each day provides us with different opportunities to learn new things, including learning how to deal with problems. You never know when the answers you are looking for will come to your doorstep. We may be 99 percent correct in predicting the future, but all it takes is one percent to make a world of difference.
Take advantage of the help available around you. If possible, talk to a professional who can help you manage your depression and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem. Talking to a professional now helps you in both the long and short run, because you become better equipped to deal with future problems. Remember: it never hurts to ask for help.
One of the ways to manage your fears is to challenge your negative thinking with positive statements and realistic thinking. When encountering thoughts that make your fearful or depressed, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense. For example: you’re afraid that if you don’t get that job promotion you’ll be stuck in your current job forever. This depresses you but your thinking in this situation is unrealistic. The fact of the matter is that there all are kinds of jobs available and just because you don’t get this job promotion doesn’t mean that you will never get one. In addition, people change jobs all the time, and you always have the option of going elsewhere if you’re unhappy in your present position.
Some people get depressed and have a difficult time getting out of bed in the mornings. When this happens, take a deep breath and try to find something to do to get your mind off of the problem. Engaging in another thought or activity will take your mind off of the problem and give you confidence to do other things.
These techniques are some basic ways to manage your fears, however your best bet is to get some help from a professional.
Stan Popovich is the author of “A Layman’s Guide to Managing Fear Using Psychology, Christianity and Non Resistant Methods,” available on amazon.com. His articles have also appeared in The Huffington Post and entrepreneur.com, among other media.
