How to Fight Fear and Anxiety

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Distract yourself from the worry and anxiety by taking time out. Do something to help you physically relax, such as taking a walk or a bath, or sitting down and sipping a cup of herbal tea. Allow your body to calm down. Anxiety is often accompanied by sweating palms,increased pulse and muscle tension. Force yourself to relax until the physical symptoms subside.

2

Ask yourself what is the worst thing that could happen regarding the situation you are feeling fearful of. For example, if your anxiety is over going someplace you have never gone before and you are anxious over driving there alone, the worst thing that could probably happen is that you get lost.

3

Decide what you would do if the worst case scenario comes about. Using the example above, think about what you would do if you got lost. You could carry a map so you can figure out where you went wrong, stop for directions, or call someone to ask them to help you find your route. Then prepare for that worst case scenario by preparing your map, charging your cell phone or doing whatever you would need to do to be prepared. Feeling prepared can help to make you feel more in control of the situation.

4

Expose yourself to the fear. For example, if you feel anxious every time you drive someplace new, increase the amount of times you get into the car and drive to a new destination. The more that you face the fear, the less you feel anxiety when in that situation.

5

Cut yourself some slack. Often people who experience anxiety are perfectionists. The anxiety centers around not being able to do things perfectly. Accept the fact that you are human and sometimes make mistakes. Realize your own limitations and do not expect yourself to do more than you can comfortably do.

6

Use visualization when you are experiencing anxiety. Pick a place that you feel most relaxed and comfortable in, such as lying in bed, walking on a beach or sitting under a tree. When you feel anxiety growing, close your eyes and visualize yourself in your comfortable place until the physical signs of anxiety cease.

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1. • Talk about your fears and anxiety to a friend or family member that you feel safe talking to. If you do not have someone in your life whom you are comfortable discussing your anxiety with, seek professional counseling to work through the anxiety.