Fear can be different. In some cases, it is based on the instinct of self-preservation and “warns” about possible errors, dangers and problems that may arise. However, there are other fears that must be addressed.
Instruction manual
one
One of the most serious and important steps you must take is to acknowledge your fears. Think not only about those that you are not trying to hide, but also about those that you ignore, as if they were not there. To shed more light on your concerns, write them on a piece of paper. After that, if you wish, you can destroy this sheet, for example, burn it or tear it apart, or attach it to the refrigerator with a magnet to know the enemy "in the face."
2
Try not only to realize, but also to feel your fear as deep as possible. So that you can get rid of him, do not be afraid to "meet" with him and gradually go over it. To make it easier to carry out - you can draw up a detailed plan of your next actions. For example, if you belong to a lot of people who are panicky afraid of spiders, you can first view photos with their image (so that it is not so scary, do it in the presence of a person close to you). Repeat this experience periodically, and when you are sure that you have learned to cope with it, you can gradually try to look at dead spiders, and only then at living ones.
3
Noticing the approach of an attack of fear, try to be distracted. For example, start fantasizing about something pleasant (if you are afraid to fly on an airplane - think about a wonderful vacation, and not that flying is dangerous), count from 1000 to 0 or read a book. Another technique you can use is to replace negative thoughts with good ones. For example, if you went into a courtyard with a dog in it, you may begin to fear that it will bite you, or you may set yourself up to not break loose, as it is tied securely.
4
While you are just learning to overdo your fears and periodically succumb to bouts of fear, do not forget that after them you need to avoid caffeine, because due to its use the symptoms of fear may return again. Therefore, do not drink coffee, tea and Coca-Cola and temporarily refuse chocolate. Attacks of fear significantly increase the level of adrenaline in the blood, so if possible, try to burn it, for example, using active walking or exercise.