![]() Progressive muscle relaxation (PMR) is the act of tensing and releasing muscles in your body. When emotions flood you during a fear response, deep breathing can promote relaxation and provide a sense of calm.Ģ022 research suggests that, among children with dental anxiety and fear, deep breathing is associated with:ĭeep breathing can help reduce fear’s physiological activation and help you feel calmer. Practice deep breathingĭeep breathing has a variety of benefits. Mindfulness is about having intentional awareness of the present moment.Īccording to 2020 research, mindfulness of our present moment emotions such as fear can show us that emotions are temporary. ![]() Practicing mindfulness is a great way to overcome fear. These steps can help the final speech feel less intimidating because you have worked up to it. practicing your speech at the venue (if possible).going to the place you have to give the speech and getting familiar with it.imagining yourself on stage giving your speech with a positive outcome.practicing your speech in front of a small group.practicing your speech alone in the comfort of your home.developing your speech with an audience in mind.Creating an action plan through gradual exposure may help if you’re fearful.įor example, an action plan for gradual exposure to the fear of public speaking at an event may look like this: It can be tough to face your fears if you are emotionally overwhelmed. Make an action plan to face your fearįacing your fears makes them less threatening the next time you deal with the situation. But the risk of crashing in an aircraft is relatively low compared with other modes of transportation.Ħ strategies to navigate fear 1. ![]() Phobias often elicit anxiety or fear that may be out of proportion to the actual danger, but how you feel is valid.įor example, some people are afraid of flying in an airplane. Phobias involve excessive fear or anxiety related to a specific situation or object that impacts your daily life. Sometimes fear can be an imminent danger or perceived as danger. Fear is an emotion you experience when you face a threat. What’s the difference between fear and phobia?įear and phobias are closely related. In these situations, you may be experiencing a rational threat to your safety or the safety of others. In that case, avoiding what causes fear may be ideal. Such as feeling fearful of walking alone at night. But there may be situations where dealing with fear may put you in danger or cause harm to you or someone else. So how should you decide whether to face your fear or avoid it?įacing your fears is healthy most of the time. When this happens, you may be even more fearful the next time the situation arises. But most of the time, avoiding your fears only causes more anxiety because it continues to grow in your mind. It’s natural to want to avoid things that scare you.
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