![]() There’s the fear of failing, which if left unchallenged becomes the father of failure. Make sure when you breathe in, you feel the air filling your diaphragm, not just your chest. There’s fear that makes you feel helpless sometimes it’s rooted in parental criticism or a bully’s threats and, although it’s groundless, it still haunts you. You can also use the 4-7-8⁵breathing technique: Repeat for a few minutes until you feel more relaxed. When you breathe in, count to five and imagine the air filling your stomach and chest. Try sitting down wherever you are and close your eyes. Focusing on taking deep, slow diaphragmatic breaths helps your body reactivate PNS and lessens anxiety symptoms. On the contrary, gradually facing your fears, in small doses that don't overwhelm you, may help decrease anxiety 'habituating' your amygdala, or letting your brain become accustomed to the fear. But when you feel overly stressed, fearful, or anxious, the SNS steps in to activate your fight-or-flight response, causing you to feel anxiety symptoms. When you completely avoid your fears, you teach your amygdala (the fear center in your brain) that you can't handle them. The PNS lessens arousal, meaning your body is not preparing for danger. There are two branches of the ANS - the parasympathetic nervous system (PNS) and the sympathetic nervous system (SNS). When you experience fear or anxiety, your autonomic nervous system (ANS) activates the fight-or-flight response and mediates the symptoms you experience. ![]() Taking deep, slow breaths is important to regulate your body and calm yourself down. Quick, shallow breaths are a common symptom of fear and anxiety. To combat this, it may be helpful to write in a notebook or take a photo whenever you have faced your fear to remind yourself that you did it. Research⁴has shown that people with anxiety tend to struggle to accept positive experiences and dismiss the possibility of the event being positive in the future. In the future, you can try taking the bus further, and it will eventually get easier. Rafael WolfWhatever Damn NiuvesReleased on: Auto-generated by YouTube.Next time, take the bus with a friend but get off just down the road, so you’re only exposing yourself to this fear for a short time. Provided to YouTube by ONErpmConfront Your Fear If you experience anxiety at the thought of taking public transport, first try waiting at the bus stop without actually getting on a bus. ![]() If your anxiety is severe, take small steps to tackle your fear. This doesnt apply to all fears as many of our fears are rational and are there to keep us safe, so exposing yourself to a situation. Try taking a friend or family member with you for support. It takes courage, but you don’t have to do it alone. ![]() You can replace the negative image in your mind with a safe memory, or at least ease your mind, so it isn’t as hard next time.įacing your fear isn’t easy. When you face your fear, chances are nothing bad will actually happen. Research³ shows that facing your fears is an important step when your fear is a result of a negative experience or a bad situation that you have imagined. ![]()
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