Once you’ve named your fear and identified your triggers, think about what exactly you want to change about it. Think about experiencing your life without your fear. How does that make you feel?
Does your fear cause you to stay in bed instead of getting up and going to a class you’re afraid of failing? Do you avoid going on holiday because you don’t want to get on a plane? Figure out exactly what power your fear has over your mind and behaviour.
Is it something obvious, like the sight of a snake, or going into a particular classroom, that triggers your fear? Figure out everything that triggers it. The more you can understand your fear, the better equipped you will be to manage it.
When naming your specific fears, don’t judge what they are. Acknowledge what comes up with no attachment to “good” or “bad.”
Sometimes fear makes itself known immediately, and other times it’s more difficult to name the anxious feelings. Let your fear rise to the surface and give it a name. It may be a concrete fear (like a fear of cats) or situational (like a fear of being called on in class).
It’s easy to ignore or deny your fears, but by taking ownership of your feelings you can take the first step towards gaining control over the situation.
Fear is an adaptive function that prolongs our lives. It triggers a “fight-or-flight” response, which readies our bodies to take action in order to protect ourselves. Fear can be good; acknowledge the positive and protective role it has.
Phobias can include situations (fear of public speaking or raising your hand), animals (fear of snakes or spiders), blood, injections, etc. When you experience fear, physiological, mental, and emotional reactions occur.
…your fear causes intense anxiety or panic; you recognise that your fear is not rational; you avoid specific places or situations; avoidance of the fear causes distress and interferes with your functioning; the fear has persisted 6 months or more.
Mindfulness meditation involves sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander.