When you have an anxiety attack, a few techniques you can use to remove fear from your mind and heart include sitting with the emotion for two to three minutes. Then, say to yourself, “Fear is like a wave, like an ocean, rolling in and out.” After sitting with the emotion, plan to do something nurturing. For example, you might write a gratitude list. As each fear passes, add to the list.
Self-compassion
Self-compassion is a valuable tool that helps us release fear and reduce the disproportionate importance of ourselves. It involves empathy for others and reduces fear and self-judgment. It’s important to recognize that we are human, and we all make mistakes, but when we treat ourselves with kindness and understanding, we will feel better.
Self-compassion is a valuable skill that can be used anytime, including during stressful situations. Try placing a hand on your forearm and imagining yourself caring for a loved one. It will trigger your care system and make you feel soft and loving. It will feel like you’re touching someone else’s heart or shoulder. Clinical psychologist Chris Germer recommends combining physical touch with a silent statement when practicing self-compassion.
Self-compassion can also be developed in meditation. The Mindfulness Meditation Technique (MMT) is a self-compassion training method. Participants in these courses have fewer negative emotions and a higher sense of well-being. The program is available in an 8-week in-person course, as well as a series of two-day intensives. There are also online tutorials available for those who don’t have time to attend an in-person course.
Self-awareness
Being self-aware helps us to discover what we really think and feel about ourselves. Most people live on the surface, gliding through life without ever expressing their true feelings. Self-awareness helps us overcome these fears and feelings. We must learn to identify our own emotions so we can manage them in the most effective way.
Self-awareness helps us to become more aware of our thoughts, feelings, and physical sensations. It is the first step towards change. We cannot change what we do not know, writes Michael Singer in The Untethered Soul. However, gaining this level of awareness can be uncomfortable.
Self-compassionate practice
The practice of self-compassion is a powerful tool that helps you deal with negative emotions and manage your life in general. It is also very helpful when it comes to work. People who practice self-compassion are more likely to adopt a growth mindset, meaning that they view their skills and abilities as malleable and believe that they can change if they work hard enough.
Self-compassionate practice can be used at any time, even in the midst of stressful situations. Often, self-compassion can help alleviate anxiety and depression. This practice involves focusing on the suffering of others, facing one’s fears, and developing a sense of personal control. It has been shown to lower blood pressure and stress hormones and improve mental clarity.
Talking about your fears
One of the best ways to remove fear from your mind and heart is to talk about it. It will help you overcome the fear by making you realize that you are not alone. You can share your fears with your family, friends, and others who understand your condition. This will also help you find ways to deal with the fear without living in it.
Many people are fascinated by the fear of certain things. For example, they might enjoy watching scary movies, doing extreme sports, or even swimming with sharks. By acknowledging that they are afraid, these people enjoy the rush they get from the experience. Fear also enhances our senses and helps us perform better in some situations.
Making the decision to remove fear from mind and heart
One of the best ways to reduce your fear is by facing it. You might find it difficult to do this at first, but by taking the necessary steps, you can reduce your fear. The key is to believe in yourself, and trust your instincts. Avoid worrying about what other people think of you, because they might not understand your goals or be on the same path as you.
