Top 6 Tips To Overcome Anxiety Without Medication

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Recognize fear of commitment

Anxiety can have a very negative impact on your life.

If you are often anxious for one reason or another, this affects your quality of life.

Very extreme fear can even lead to social isolation.

Often people turn to medication to suppress feelings of anxiety.

It is much healthier to overcome fear without medication. But is this the best you can do? In this article I will give you 6 good tips for this.

Purpose of this article: You will learn why fear does not always have to be a negative emotion. Fear only becomes dangerous when it starts to have a negative influence on your life.

With the 6 tips at the end of this article, learn to overcome your fear without medication.

what is fear?

For some, fear is an overpowering feeling that paralyzes them completely, for others it’s like losing all grip on reality. Anxiety can suddenly overtake you, but it can also be dormant.

If you are walking home on a deserted road on a winter evening, you can suddenly be overcome with fear when you hear the sound of a wild dog in the distance.

Man with fear of a large shadow monster

Your heart beats faster, you start to sweat and the first thing on your mind is to run. This is a very normal form of anxiety. This dog can indeed come closer and attack you.

Phobias are a very different form of fear. For example, if you suffer from claustrophobia, you are so extremely afraid of small and closed spaces that this fear gives you all kinds of frightening symptoms.

The fear you experience in phobias is completely out of proportion to the real threat posed by the object of your fear.

You may not immediately realize it, but fear is an emotion that can be explained scientifically perfectly.

When you experience some form of fear, your body prepares to defend itself against potential dangers.

When the body’s defense mechanism is activated, a lot of stress hormones are released so that you are strong enough to counterattack.

These provide the well-known symptoms of an  anxiety attack such as an accelerated heartbeat, excessive sweating, breathlessness, trembling limbs, dizziness, etc…

Woman with fear and big eyes and hands over her mouth

The Amygdala also plays a major role in this entire defense process of the body . This almond-shaped nucleus of neurons in the brain collects all the information needed to carry out a stress response. This is the positive role the Amygdala plays.

However, this core of neurons also has a less positive quality: the amygdala is also responsible for the fear reactions to settle in your mind so that you can suffer from this fear permanently.

In order to overcome your fear, it is very important to learn as much as possible about your fears. Would you like to read along?

Woman hides under the covers in fear

What do you need to know about your fears?

fear is healthy

Don’t think that fear is abnormal. The ability to be afraid is part of the normal functions of the brain. What’s more: if you’re not afraid of anything at all, this could just indicate a brain injury.

Just imagine that you are not afraid if – although this chance is quite small – a hungry tiger approaches you. If the body’s fear mechanism didn’t kick in, it could just attack and tear you apart.

Fear takes many forms

Anxiety is an emotion that can be very mild or very overwhelming.

Frightened woman sitting on the floor with hands over her head

For example, you may experience a mild form of anxiety if you are waiting for the results of a medical check-up. However, if you are confronted with someone who is committing a robbery, your fear can be so overwhelming that you could have an anxiety attack or a panic attack.

Some events can frighten you so much that they stay with you forever and trigger an anxiety disorder.

Anxiety can have multiple causes

Fear can have an instinctive cause. For example, if you have had a stomachache for a while, you may be concerned that there is something physically wrong with you.

Woman with fear sitting on the floor and looking down

Anxiety can also be caused by certain experiences. For example, if you ever fell from a ladder as a child, it is not so strange that you have a fear of heights as an adult .

Fear can also be learned. Suppose your mother had an obsessive fear of dirt and that she was cleaning all day long.

Your mother’s fear of contamination may have led you to develop an extreme fear of unsanitary conditions.

Woman disinfecting her hands due to fear of contamination

Fear doesn’t have to mean you’re in danger

Especially if you suffer from a phobia, your fear is completely out of proportion to the real danger posed by something or a certain situation.

In fact, you are mainly afraid of what could possibly happen if you are confronted with the object of your fear.

The more anxious you are, the scarier things seem

Despite your fear of flying, your family has convinced you to travel by plane. With trembling knees you step on the plane and you hope that you arrive safely at your destination.

Fear of airplanes

Suddenly the pilot announces that he will be flying through a turbulent zone. You were already afraid to fly, but now that there is turbulence, the fear takes over completely. Turbulence isn’t bad at all, but your fear just makes it seem worse.

Your fear determines how you react

People can react very differently to fear. In some people fear paralyzes them, others will just have a tendency to flee or attack.

Fleeing or attacking are the best responses to fear. These mean that you are reacting to your fear and taking action.

If fear is paralyzing or if you are in a permanent state of fear without taking action, fear can wear you out completely. In the long run, this can cause a lot of mental and physical complaints.

Woman who allows her reaction to be guided by her fear
  • You might also like:  6 Positive Ways To Overcome Fear Of Death.

The more real the threat, the more intense the actions you take

We react differently to imaginary threats than to real ones.

If you suffer from a fear of heights, you can literally be paralyzed if you look out the window of the top floor of an apartment building. You are then completely unable to take any action.

Compare this situation with a truck that drives towards you. This is a real threat and your first reaction will be to jump sideways with full force as quickly as possible.

Fear of tall buildings

Anxiety can have very bad effects on the way you live. Curious about what consequences these could be? Then read on!

The Effects of Fear

Fear can make you avoid certain things. Sometimes this is a good thing to live with. For example, if you suffer from a fear of heights, you are often very creative in avoiding heights.

Other fears, such as social phobia , for example, can have much worse consequences. If you feel anxious in social situations, you may be so afraid of interacting with others that you start to avoid people and end up in social isolation.

Lonely woman sitting against her bed holding her legs

If your fears are so extreme that they negatively impact your daily life, then it is high time to overcome your fear. One of the solutions is to visit your doctor and ask him for medication such as antidepressants, beta-blockers or anti-anxiety drugs.

The problem with this medication is that it can have a lot of negative side effects and they should only be used as a temporary solution.

If you want to overcome your fear in a healthy way, the tips below can help you perfectly.

Woman spreading her arms and walking on the beach

6 tips to overcome anxiety without medication

Even if you know where your fear comes from, overcoming it isn’t always easy. Medication can help with this, but does not address the root of the problem.

Overcoming fear without medication is much healthier and the effect is usually permanent.

Tip #1 Name your fear

To overcome your fear, you must first of all know what exactly scares you.

Are you someone who worries about many things? Are you afraid of a certain object? Are there certain situations that scare you?

Shadow of a hand that is a monster

Only by clearly formulating your fear can you take targeted steps to overcome it.

Tip #2 Acknowledge your fear

Once you know what you are so afraid of, acknowledge your fear. When you recognize that you have a particular fear, then you are mentally prepared to work on it.

As long as you don’t see your fear itself as a problem, there’s nothing wrong with you and you can’t take any action.

Tip #3 Try to understand your fear

Try to trace the history of your fear as clearly as possible. How did this fear arise or what triggered this fear? How long have you suffered from that fear?

Man and woman holding hands

Find out how your fear manifests itself and how it affects you. Do you feel a general sense of panic coming on or do you get very specific symptoms?

Do these symptoms make you think you have a physical or do you realize that they are the result of your anxiety.

Do you tend to run away or does your fear paralyze you? Do you avoid certain things because of your fear?

Tip #4 Rationalize your fear

Fear is a healthy emotion that protects us from danger. Consciously ask yourself whether the source of your fear is really dangerous.

Woman thinking with her hand against her jaw

You may label something as dangerous that triggers your body’s defenses, but the object of your fear isn’t dangerous at all.

Tip #5 Confront what makes you anxious

Many people think that by avoiding what makes them anxious, they can control this fear.

In a way this is also the case: if you avoid what you are afraid of, you will not feel fear.

However, this is not the right way to get rid of your fears. You feel better if you avoid the object of your fear, but by doing so you have not overcome your fear.

Frightened woman with hands in front of face

Exposing yourself to what makes you anxious is actually a form of therapy: exposure therapy or in vivo therapy. Research has shown that this is one of the most effective forms of therapy for overcoming your fears.

By confronting the object of your fear, you will find that it has been made much worse in your head than it actually is.

Exposing yourself to what makes you anxious is actually a form of therapy:  exposure therapy or in vivo therapy.  Research has shown that this is one of the most effective forms of therapy for overcoming your fears.

By confronting the object of your fear, you will find that it has been made much worse in your head than it actually is.

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