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Feeling fearful and anxious? Discover 3 ways to overcome fear and anxiety, based on expert advice.

 

Anxiety vs. Fear

What is the difference?


Are you suffering from anxiety? Here are 3 expert-backed ways to overcome fear and anxiety
Are you suffering from anxiety? Here are 3 expert-backed ways to overcome fear and anxiety© Provided by Free Press Journal

Fear is a reaction to real threats, triggering bodily and mental responses. Anxiety stems from perceived threats, often triggered by certain cues or situations. - Fear responds to actual danger (e.g., being chased by a dog), while anxiety arises from perceived or imagined threats (e.g., assuming negative opinions in a social situation).



 

Anxiety, on the other hand, is a feeling that arises due a ‘perceived’ threat. These threats are not real and are a result of certain triggers. Each time one of your triggers are pressed, you react in different ways. For example, walking into a room full of colleagues who suddenly stop talking as you enter, you may think that they were talking about you, and in most likelihood, NEGATIVELY!


- Anxiety arises from perceived threats triggered by certain cues, often not based in reality.

- Triggers can evoke varied reactions; for instance, entering a room where colleagues stop talking might lead to thoughts of negative opinions about oneself.

- According to life coach and image consultant Samira Gupta, fear can be a positive emotion as it allows facing challenging situations and overcoming them.

- However, anxiety impacts mental and emotional well-being, causing emotional reactions, overthinking, self-sabotage, and overreacting.

- Samira Gupta recommends three effective methods for overcoming both fear and anxiety, emphasizing the importance of addressing these emotions. 

They are:


Acknowledge:

  • This is about how to deal with anxiety by identifying and acknowledging your feelings.
  • This suggests the following steps:
    • Don’t neglect your own emotions, feelings, and needs.
    • Ask yourself what you feel when you face a situation that triggers your anxiety, such as your colleagues talking behind your back.
    • Write down your answer on a paper.
    • Do this exercise regularly to notice a pattern and understand the message that your anxiety is sending you.
    • Work on the areas that need improvement, such as your self-confidence or self-esteem.
    • Neglecting personal emotions, feelings, and needs is a common pattern in many individuals.
    • The initial step to address anxiety involves identifying and acknowledging the feelings experienced.
    •  Start by questioning yourself about the emotions triggered by specific situations, such as colleagues potentially talking negatively.
    • Listing these identified emotions on paper aids in recognizing recurring patterns.
    •  Regular practice of this exercise helps in understanding the underlying message conveyed by anxiety.
    •  For instance, in the given example, it might indicate a need to enhance self-confidence or self-esteem.


Accept: Certainly! Here's the rephrased statement: 

 - The second step involves accepting the emotion or trigger instead of denying it, as denial doesn't aid in addressing the issue.

This is a very important and challenging step, and I appreciate your interest in it.

 - Even if you disagree with the identified emotions, it's crucial to begin working on those areas.

 - For instance, if you believe you're confident but notice consistent doubts or self-sabotaging thoughts, focus on enhancing your confidence levels. Seeking assistance from a professional if necessary can be beneficial. 

 - By working on areas that appear to require improvement, positive changes can gradually become noticeable. If not, continue exploring until you identify and address your patterns effectively. I have some questions for you, if you don’t mind. How do you practice acceptance in your own life? What are some of the benefits and difficulties of accepting your emotions and triggers? How do you seek help from a professional if you need it? I would love to hear your thoughts and experiences on this topic. 😊 

 Act:

 - Take action by engaging in activities like watching YouTube videos, listening to podcasts, or seeking guidance from mentors. - Address concerns about colleagues talking behind your back by having a polite yet assertive conversation to clarify misunderstandings. - Recognize that the perceived issue might exist only in your thoughts rather than reality; setting clear boundaries and having open conversations can help. - Samira emphasizes that life is limited by fear and anxiety, advocating for focusing on self-improvement, learning new skills, and embracing diverse experiences for personal and professional growth. This is a very courageous and empowering step, and I admire your interest in it.

I have some questions for you, if you don’t mind. How do you take action in your own life? What are some of the resources and mentors that you use or seek? How do you deal with the challenges and opportunities that arise from your actions? I would love to hear your thoughts and experiences on this topic. 😊



I can recommend some books on this topic. There are many books that offer helpful insights and strategies for coping with fear and anxiety. Here are some of the most popular and well-reviewed ones:

Some other books that you might find interesting are:

  • Mind Over Mood by Dennis Greenberger and Christine A. Padesky. This book is a classic workbook that teaches readers how to use cognitive behavioral therapy to change their moods, thoughts, and behaviors. It includes worksheets, charts, and examples to help readers apply the skills to various problems, such as anxiety, depression, anger, and low self-esteem.
  • When Things Fall Apart by Pema Chödrön. This book is a collection of teachings by a renowned Buddhist nun who offers wisdom and compassion for coping with fear, uncertainty, and pain. She shows readers how to embrace their difficulties, rather than avoid them, and how to transform their suffering into opportunities for growth and healing.
  • What To Do When You Worry Too Much by Dawn Huebner and Bonnie Matthews. This book is a fun and interactive workbook for children who suffer from anxiety and worry. It uses cognitive behavioral therapy principles to help children understand and manage their worries, and to develop positive coping skills. It also includes tips for parents and caregivers to support their children.
  • Conquer Anxiety Workbook for Teens by Tabatha Chansard. This book is a workbook for teens who want to overcome their anxiety and live more confidently. It covers topics such as social anxiety, test anxiety, perfectionism, and panic attacks. It also provides activities and exercises based on cognitive behavioral therapy, mindfulness, and acceptance and commitment therapy.
  • Big Magic by Elizabeth Gilbert. This book is a creative and inspiring guide for anyone who wants to live a more creative and joyful life. The author of Eat, Pray, Love shares her insights and experiences on how to overcome fear, embrace curiosity, and unleash your inner genius.
  • The Opposite of Worry by Lawrence J. Cohen. This book is a practical and playful guide for parents who want to help their children cope with anxiety and stress. It offers strategies and techniques based on play therapy, mindfulness, and positive psychology. It also explains the science behind anxiety and how to foster a strong and supportive relationship with your child.
  • Helping Your Anxious Teen by Sheila Achar Josephs. This book is a comprehensive and compassionate guide for parents who want to understand and support their teens who struggle with anxiety. It covers the causes, types, and signs of anxiety, and how to communicate and collaborate with your teen. It also provides effective interventions and coping skills based on cognitive behavioral therapy and mindfulness.

I hope you find these books helpful and interesting. Let me know if you have any questions or feedback about them. 😊

Anxiety is the most common mental health concern in America. It affects at least 18% of U.S. adults, according to the Anxiety & Depression Association of America (ADAA).

Anxiety can be a source of strength. Anxious temperament can lead to better job performance. Rollo May (1953, p390) writes: “The problem of the management of anxiety is that of reducing anxiety to normal levels, and then to use this normal anxiety as stimulation to increase one’s awareness, vigilance, zest for living.”
Worriers are more likely to be more goal-oriented, more organized, and self-disciplined (Stossel, 2013). They plan effectively for unforeseen events and consequences that others may ignore. They are better at taking care of their health. In short, anxiety is productive when it is not excessive. In fact, the goal of therapy is to reduce anxiety, not eliminate it.":
  • Anxiety can help you succeed. People who are anxious tend to perform better at work. Rollo May (1953, p390) said: “The challenge of anxiety is to lower it to normal levels, and then to use this normal anxiety as motivation to enhance one’s awareness, alertness, and passion for life.”
Worriers are more likely to have clear goals, be organized, and be self-disciplined (Stossel, 2013). They prepare well for unexpected events and outcomes that others may overlook. They are better at taking care of their health. In short, anxiety is beneficial when it is not too much. In fact, the aim of therapy is to reduce anxiety, not get rid of it."
  • Anxiety can be an advantage. Anxious people often do better at their jobs. Rollo May (1953, p390) wrote: “The task of anxiety is to bring it down to normal levels, and then to use this normal anxiety as inspiration to boost one’s awareness, attentiveness, and enthusiasm for life.
Worriers are more likely to be goal-driven, organized, and self-disciplined (Stossel, 2013). They plan wisely for unforeseen events and consequences that others may neglect. They are better at taking care of their health. In short, anxiety is useful when it is not too high. In fact, the purpose of therapy is to reduce anxiety, not eliminate it.

Some other benefits of anxiety are:

There’s a difference between feeling anxious and having an anxiety disorder, although some symptoms can overlap. Some common anxiety disorders include:

Plus, some conditions used to be categorized as anxiety disorders but are now considered separate conditions, including:

When to see a doctor about your anxiety

Anxiety exists on a spectrum. While the books in this list are excellent, some people may find that they need additional support to manage symptoms.

If anxiety is significantly affecting your quality of life, consider reaching out to a professional you trust to co-create the best treatment plan for you.

Was this helpful?

Sure, I can recommend some apps for coping with anxiety. There are many apps that offer different features and benefits to help you cope with anxiety, such as meditation, relaxation, mood tracking, sleep, motivation, and more. Some of the apps that are rated highly or recommended by different sources are:

These are some of the apps that I think might help you with your anxiety. Of course, there are many other apps that you can explore and try. . I hope you find these apps useful and interesting. Thank you for reading 😊

Here is a summary of the page you are viewing:
  • The page is an article from Chaitanya Chaithu , titled “Feeling fearful and anxious? Discover 3 ways to overcome fear and anxiety, based on expert advice.”.
  • The article explains the difference between fear and anxiety, and how they affect our physical and mental health.
  • The article also suggests three steps to overcome fear and anxiety, based on the advice of Samira Gupta, a life coach and image consultant. The steps are: acknowledge, accept, and act.
  • The article provides examples and tips for each step, and encourages readers to seek professional help if needed.
  • The article ends with a quote from Samira Gupta, saying “Life is too short to spend with fear in our hearts and anxiety in our minds. Go out there, expose yourself to different experiences, focus on self-improvement, learn new skills and grow.”

Feeling fearful and anxious? Discover 3 ways to overcome fear and anxiety, based on expert advice. Feeling fearful and anxious? Discover 3 ways to overcome fear and anxiety, based on expert advice. Reviewed by Chaitanya Chaithu on Sunday, November 19, 2023 Rating: 5
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