9 Ways To Combat Fear and Improve Stress Resilience

child gets inspired by motivational quote about believing in yourself

 

Fear gets to the best of us, whether it is fear of failure, fear of success or even fear of fear. Fear lowers our stress-resilience and makes us shy away from new challenges that can test our courage and help us grow.

All of us have experienced fear at some point in our lives and it can be a real stumbling block that holds us back from being truly successful.

Fear can’t hold you back forever, if you don’t let it.

Here are my top 9 suggestions for how you can combat fear and improve your stress-resilience:

  1. SEPARATE REALITY FROM PERCEPTION

Ask yourself what is really going on, locate the facts and place them over your feelings.

  1. IDENTIFY THE TRIGGER

Figure out what it is in a situation that triggers you. Learning to identify it will help you learn to combat it.

  1. KNOW WHERE FEAR LIVES IN YOUR BODY

A lot of times, fear takes over physically. It affects different people different ways.

Identify if/how it affects your physical body and do the work to take care of your body.

For example, if you hold stress in your back, you can learn stretches, foam rolling, etc. to avoid the pain.

woman gets back massage for back pain

Alternatively, book yourself in for a massage.

We know from extensive neuroscience research that the body has a complicated system of detecting pain and when you receive a massage or another form of complementary therapy that uses the power of touch, your body relaxes and lets go of tension and anxiety.

  1. PRACTICE GRATITUDE

Every day, list 1-3 things that you are thankful for.

It doesn’t matter how big or small it is, gratitude helps shift the mind into a positive light, which overtime, overcomes fear.

Why? Because gratitude is scientifically proven to alter your brain and improve your mental health.

If you struggle to get started, check out my Ultimate Self-Care and Personal Growth Planner which contains over 200 journal prompts and daily affirmations. This system will make it easy for you to start building the life that you’ve always wanted for yourself.

  1. LISTEN TO YOUR INNER VOICE

Monitor your inner conversations.

If you wouldn’t say it to a friend, don’t say it to yourself.

Speak positively to yourself and remind yourself of your strengths.

  1. CREATE A NEW ASSOCIATION

Remind yourself that the feeling and the moment will pass.

Focus on the positive outcome of the situation, rather than the scary in-between.

Every situation that feels challenging or scary contains an opportunity to learn something about ourselves, about others and about the world that we live in.

7. LOOK AT THE GLASS HALF FULL

think positive and improve stress reslience

Perception is a very powerful thing, and how you feel about your situation dictates how you respond.

So think positively and you’ll give yourself a much better chance of success. Optimism is a learned skill and you can teach yourself to think like an optimist.

This won’t happen overnight; practice with just one thought.

What is one recurring negative/fearful thought you have?

Work on reversing this one thought. Overtime, this will become a habit.

8. PRACTICE BREATHING EXERCISES

Breathing helps center your body; when you stop breathing, your heart stops beating.

You can do a grounding exercise, or even just take 5 deep, long breaths at any point to calm and center yourself.

It is best to start your  day with this, but feel free to practice all day long.

Check out this great article for breathing exercises that relieve stress.

  1. CREATE A SAFE SPACE

create a safe space with hyggeWhen you feel safe and secure, there is no room for fear. This is the essence of the Danish concept of Hygge.

Find somewhere safe you can retreat to when ill feelings begin- whether this is a real place such as your bedroom, or a place in your mind such as the beach. This sense of comfort will soothe you and allow you to face your fear.

If you want to know more about how to banish fear, stress and anxiety by embracing the concept of Hygge, contact me to book a webinar.

Please keep in mind, these are just 9 strategies, not everything works for everyone. But it is a place to start if you want to improve your stress-resilience and live a happier life.

Start implementing these techniques into your life and don’t let fear hold you back from reaching your goals and your highest potential this year!

Published by Katja Nielsen

A professional and dynamic stress-resilience trainer based in Cambridge UK working with busy teams to improve their emotional wellbeing for better workplace performance

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