8 Great Ways to Deal With Fear
How to Deal With Fear
How do you deal with the fear of flying? How can you deal with the fear of death? What are some ways you can deal with the fear of heights? How can you deal with the fear of abandonment? What startegies can you use to deal with fear and worry so that you can have peace of mind to work productively?
In this article I want to show you how to deal with fear so that you can have good mental health to enjoy life.
Now, what strategies can you use?
Control Your Breathing
The first thing that happens when you meet a fearful situation is that you breathe shallowly. Consequently, your body does not get adequate amounts of oxygen and so an alarm is sent to your brain that your body is under threat. This can paralyze your thinking processes and you can get even more fearful as a result.
You can stop this reaction from happening by breathing in deeply through your nose when you are scared, and by exhaling through your mouth. You might consider using the “5-8-10” technique—breathe in for a count of 5, hold the air in your lungs for a count of 8, and then breathe out for a count of 10.
Breathing deeply will stimulate your vagus nerve, which is a nerve that runs from your brain to your stomach. When this nerve is stimulated, enzymes that fight stress are released into your body which can help you to calm down.
View A Representation Of Jesus On The Cross
Think Of, Or Look At, A Positive Image
When you are gripped by fear, think of an image that inspires courage, boldness, and confidence in you, or recall scenes of courage you have seen in real life or in movies, stay with that image, and say something that will inspire you to feel bold, such as “I can do it!” or “I am more than a conqueror!” or “Be bold Isaac! You are stronger and mightier than this challenge!” until you feel confident enough to act . The image will remind you that every fear can be faced and conquered and that will help to boost your courage.
Alternatively, download a picture of Jesus on the cross onto your phone and look at it when you feel scared. I do this when fear grips my heart and when I reflect on the image, it reminds me of God’s love for me. It makes me consider that if God allowed His only begotten Son to die to save me from my sins, if God sacrificed His Son for me so that I could enjoy eternal life, then He will protect me from harm, He will provide my needs, He will help me if I pray to Him and ask Him for anything. Consequently, I feel bold and confident to face my fears.
So when fears come into your mind, focus your mind on a positive image, such as David killing Goliath, Samson killing a lion, an action scene from a movie in which the protagonist does something heroic and so on and keep looking at the image and thinking of the courage exhibited in that scene until the fears leave your mind and you can refocus your mind on something else.
Limit The Amount Of Fearful Information You Allow Into Your Head
If you listen to news a lot, or if you are an ardent follower of social media, you are undoubtedly bombarded with negative news often—horrifying news, news about a potential nuclear crisis, news about lots of armed robberies going on in our neighborhoods, news about the lack of job opportunities or the high rate of unemployment, news about the loss of jobs, the outbreak of strange diseases and so on and that can make you become even more fearful.
Therefore, try to limit your exposure to negative news throughout the day. You do not need to listen to the 6.00 am, 12.00 noon, 6.00 pm and 8.00 pm bulletins. Just listen to one or two to know what is going on around you, and choose to interact with people on social media who will share encouraging and motivational information with you.
Additionally, try not to ruminate, and mull over what you hear in the news. Avoid analyzing situations and imagining that the things you heard on TV or radio can happen, or may happen to you too, and you will be able to manage your fear better.
Moreover, choose to balance the time you spend alone with your phone or computer with talking to supportive and caring friends and family members who will inspire hope in you heart, and who will also create discussions about hope so that you can feel at ease.
Socialize With Hopeful People
Spend A Lot Of Time With Hopeful People
It is true that there are many things that can make one scared of living, but it is also true that there are many people who can inspire hope and courage in you, if you spend a lot of time with them.
So, choose to spend a lot of hours every week with friends or family members who look at the bright side of things instead of at the negative side of things. You will feel happier around the—their positive energy will rub off on you and help you to change your attitude so that you will feel more optimistic about life.
Furthermore, listen to motivational and inspirational messages throughout the day—play motivational speeches of motivational speakers whilst you prepare to go to work, listen to inspirational messages in your car as you drive to work, feed your mind on positive, spirit-uplifting, soul-encouraging messages as you eat your lunch, and end the day with a dose of motivational messages before you retire for the day. That will help you to fill your mind with constant positivity and hope so that fear cannot overwhelm you.
Read Isaiah 41 V 10, 13 And Isaiah 43 V 2, 3 Often
Isaiah 41 v 10 says that, “fear not, for I am with you, be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my victorious right hand.” When you read this verse often and meditate on it, it will remind you that God is with you no matter what comes against you and no matter the challenges you may face, and that can give you a sense of security which can help you to feel calm.
Additionally, when you reflect on the fact that God, the Omnipotent Power, the Greatest Living Power, promises to help you, it will give you a sense of comfort and you will find it easier to release your fears and relax.
Additionally, read Isaiah 43 v 2, 3 which says that, “Fear not, for I have redeemed you; I have called you by name, you are Mine. When you pass through the waters I will be with you; and through the rivers, they shall not overwhelm you; when you walk through fire you shall not be burned, and the flame shall not consume you. For I am the LORD your God, the Holy One of Israel, your Savior.” These are comforting words that tell you that God is with you when you are in the thick of the storms of life, and that when you face situations that feel overwhelming, He will save you. These words will boost your faith in God and give you hope—you will see that there are ways out of your bad situation—and that will make it easier for you to feel confident about life.
Live A Righteous Life
The Bible says in Proverbs 28 v 1 that, “…the righteous are bold as a lion.” When you obey God’ commandments, when you live a holy and righteous life, you can go to the throne of grace at any time of the day to ask for God’s help.
Furthermore, it makes you feel that you can count on God’s help when you face challenges or when you are in trouble and that can make one feel bold and courageous to face life and problems because you know the Strongest Living Power, GOD, is on your side and will help you to overcome challenges.
Therefore, develop a close relationship with God through Jesus Christ. Read your Bible every day, pray every day, fast often, try to obey God’s commandments and you will be filled with so much courage that you will feel nothing and no one can overcome you.
When you thank God for what He did for you in the past, it will remind you that the God who helped you to overcome certain challenges yesterday, and whose power has not diminished, can help you to overcome the challenges you are facing today, and the challenges you will face tomorrow too. Consequently, your heart will be filled with hope and optimism.
Therefore, every day thank God for what He has done for You and for what He is doing for you. You may say something such as, “Merciful and gracious Father, I thank You that You have given me life to see this day. Glory be to Your Name! I thank You that You gave me food to eat yesterday. Father, I thank You that I have clothes to wear for there are many people around the world who don’t have clothes to wear. LORD, I thank You that You protected me when I flew from Kumasi to Accra last week. I was scared something would happen, but You took care of me and I know You will take care of me when I fly next week too. LORD, I thank You that though I fear heights, I was able to walk on the canopy walkway at the Kakum National Park. I thank You that You were with me to protect me when I had to sleep in the dark yesterday. I know You will keep me tonight too and tomorrow. I thank You that You protected this house from armed robbers and the insecurity in this neighborhood last night, just as You have kept us from being attacked by armed robbers for the 2 years that we have lived in this neighborhood, and I know You will continue to protect us from armed robbers for the years to come. And LORD, I am ashamed to say this, but You know I fear ghosts. I thank You that You have helped me to see reason so that that fear is losing its hold over me. I know You will continue to help me to see the truth so that I can overcome that fear.”
Prayer can fill your heart with hope and optimism so that you will not feel apprehensive about life. It can also help you to see problems from perspectives you may not have considered before so that you can see that there are many other ways of solving a problem which you think is unsolvable and that can free your mind from fear.
Therefore, every day, say a prayer such as, “Dear LORD, I thank You for Your care, provision, protection, and guidance which have brought me this far. Father, I have fears in my heart—I fear for our daughters who are at the risk of being attacked by sexual predators. I am filled with fear at night when I am coming home from work because I fear thugs may attack me. I get scared when I see an aggressive dog. Father, sometimes I feel my spouse will leave me and the fear of being alone scares me. Sometimes I experience fear as I drive because I think I will be involved in an accident. I get scared when I am going into an elevator. Please help me to deal with my fears. Please help me to be bold and courageous so that I can face my fears and conquer them. LORD, please help me to deal with these constant fears. Amen.”
To deal with fear, breathe deeply when fear attacks you, focus on a positive image that will inspire courage in you, limit the amount of negative news you watch, hang out around hopeful people, read Isaiah 41 v 10 and Isaiah 43 v 2, 3 often, live a righteous life, thank God for His mercies often, and pray every day.
How to Deal With Fear
Do you praise God often?
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© 2018 Isaac Nunoofio