<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:wfw="http://wellformedweb.org/CommentAPI/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:atom="http://www.w3.org/2005/Atom" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" xmlns:slash="http://purl.org/rss/1.0/modules/slash/" > <channel> <title>practical tips for fear management Archives - Braving Boundaries</title> <atom:link href="https://bravingboundaries.com/tag/practical-tips-for-fear-management/feed/" rel="self" type="application/rss+xml" /> <link>https://bravingboundaries.com/tag/practical-tips-for-fear-management/</link> <description>PROFESSIONAL LIFE COACHING & TRAINING</description> <lastBuildDate>Thu, 21 Nov 2024 06:19:20 +0000</lastBuildDate> <language>en-ZA</language> <sy:updatePeriod> hourly </sy:updatePeriod> <sy:updateFrequency> 1 </sy:updateFrequency> <image> <url>https://bravingboundaries.com/wp-content/uploads/2020/03/Asset-1.svg</url> <title>practical tips for fear management Archives - Braving Boundaries</title> <link>https://bravingboundaries.com/tag/practical-tips-for-fear-management/</link> <width>32</width> <height>32</height> </image> <item> <title>Facing the uncontrollable: Managing irrational fears</title> <link>https://bravingboundaries.com/facing-the-uncontrollable-managing-irrational-fears/</link> <comments>https://bravingboundaries.com/facing-the-uncontrollable-managing-irrational-fears/#comments</comments> <dc:creator><![CDATA[friedaL2020]]></dc:creator> <pubDate>Thu, 21 Nov 2024 06:19:07 +0000</pubDate> <category><![CDATA[Anxiety]]></category> <category><![CDATA[mental health]]></category> <category><![CDATA[Self-awareness]]></category> <category><![CDATA[Self-care]]></category> <category><![CDATA[Self-reflection]]></category> <category><![CDATA[Stress & Anxiety]]></category> <category><![CDATA[The Fears series]]></category> <category><![CDATA[conquering anxiety]]></category> <category><![CDATA[coping with anxiety]]></category> <category><![CDATA[Emotional resilience]]></category> <category><![CDATA[facing your fears]]></category> <category><![CDATA[fear]]></category> <category><![CDATA[fear of drowning]]></category> <category><![CDATA[fear of flying]]></category> <category><![CDATA[fear of public speaking]]></category> <category><![CDATA[fear of the unknown]]></category> <category><![CDATA[how to manage fears]]></category> <category><![CDATA[irrational fears]]></category> <category><![CDATA[letting go of fear]]></category> <category><![CDATA[living with uncertainty]]></category> <category><![CDATA[managing fear and anxiety]]></category> <category><![CDATA[overcoming fear]]></category> <category><![CDATA[practical tips for fear management]]></category> <guid isPermaLink="false">https://bravingboundaries.com/?p=234987</guid> <description><![CDATA[<p>The post <a href="https://bravingboundaries.com/facing-the-uncontrollable-managing-irrational-fears/">Facing the uncontrollable: Managing irrational fears</a> appeared first on <a href="https://bravingboundaries.com">Braving Boundaries</a>.</p> ]]></description> <content:encoded><![CDATA[<div class="et_pb_section et_pb_section_0 et_section_regular" > <div class="et_pb_row et_pb_row_0"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_0 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_0 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h5><strong><span style="color: #be9727;"><em>WRITTEN BY FRIEDA LEVYCKY, FOUNDER OF <span style="text-decoration: underline;"><a href="https://bravingboundaries.com/" style="color: #be9727; text-decoration: underline;">BRAVING BOUNDARIES</a></span> </em></span></strong></h5> <p><strong><span style="color: #be9727;"><em></em></span></strong></p> <p><span style="font-weight: 400;">I’m terrified of being in the water. Sharks, the unknown depths below, Cape Town’s freezing temperature and the fact I’m not the strongest swimmer, all contribute to this fear. Throw in that I nearly drowned when I was six, and it’s safe to say the ocean and I have a complicated relationship.</span></p> <p><span style="font-weight: 400;">Am I over it? Absolutely not. But there was a point when I realised that if I didn’t at least try, I’d miss out on some of life’s most incredible experiences. Things like snorkelling with friends in Bali, swimming across the equator in Uganda, surfing (once) in Bondi and jet-skiing around James Bond Island in Thailand. And yes, even having my bum kissed by a grouper fish in the Whitsundays – an entertaining experience for all those watching! So, I took swimming lessons. I didn’t enjoy it and I still have that familiar pang of dread when I think about jumping into open water, but I’ve chipped away at the fear enough to stop it ruling my life.</span></p> <p><span style="font-weight: 400;">That’s the thing about irrational fears. They have this way of taking hold of us, limiting us and making the world feel smaller. So how do we manage them when they’re not exactly logical?</span></p></div> </div><div class="et_pb_module et_pb_image et_pb_image_0"> <span class="et_pb_image_wrap "><img fetchpriority="high" decoding="async" width="1500" height="1125" src="https://bravingboundaries.com/wp-content/uploads/2024/11/Woman-Snorkeling-by-blueorangestudio.png" alt="Woman Snorkeling by blueorangestudio" title="Woman Snorkeling by blueorangestudio" class="wp-image-234994" /></span> </div><div class="et_pb_module et_pb_text et_pb_text_1 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><strong>What are irrational fears?</strong></h2></div> </div><div class="et_pb_module et_pb_text et_pb_text_2 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><span style="font-weight: 400;">Irrational fears are tricky to pin down. They’re not like rational fears that kick in to keep us safe e.g. the ones that stop us from touching a hot stove or walking into traffic. Instead, irrational fears creep in and blow things wildly out of proportion. They tell us that if we don’t control every little detail, disaster is just around the corner. </span></p> <p><span style="font-weight: 400;">These fears can come from past experiences (like almost drowning), stories we’ve been told or just our own imagination. And even though they don’t make much sense, they feel very, very real.</span></p> <p><span style="font-weight: 400;"></span></p> <h3><b>Common examples of irrational fears</b></h3> <p><b></b></p> <p><span style="font-weight: 400;">You might recognise some of these: </span></p> <ul> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Keeping your kids on a short leash because you’re terrified something bad will happen. </span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Avoiding outdoor adventures during snake season – even when the chances of seeing one are pretty slim. </span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Worrying that every little ache or pain is the start of a rare, life-altering illness. </span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Refusing to get on a plane because turbulence might mean disaster – even though you know flying is far safer than driving.</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dreading public speaking because you are convinced that you’ll forget your words, trip over your feet or face judgment from everyone in the room.</span></li> </ul> <p><span style="font-weight: 400;">Sound familiar? The problem is, when these fears go unchecked, they don’t just sit quietly in the background. They stop us from living.</span></p></div> </div><div class="et_pb_module et_pb_image et_pb_image_1"> <span class="et_pb_image_wrap "><img decoding="async" width="1500" height="1125" src="https://bravingboundaries.com/wp-content/uploads/2024/11/Plane-in-the-Sunset-Sky-by-jakubgojda.png" alt="" title="Plane in the Sunset Sky by jakubgojda" class="wp-image-234992" /></span> </div><div class="et_pb_module et_pb_text et_pb_text_3 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><strong>Why do we have irrational fears?</strong></h2></div> </div><div class="et_pb_module et_pb_text et_pb_text_4 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><span style="font-weight: 400;">Our brains are wired to protect us. The fight-or-flight response kicks in whenever it thinks we’re in danger, but it’s not always the best judge of what’s </span><i><span style="font-weight: 400;">actually</span></i><span style="font-weight: 400;"> dangerous. Instead, it reacts to uncertainty with a loud, panicky: “</span><b><i>What if?!</i></b><span style="font-weight: 400;">”.</span></p> <p><span style="font-weight: 400;">The world is messy and unpredictable and, as much as we’d like to, we can’t control everything. Irrational fears are often about trying to create the illusion of control – but that illusion comes at a cost.</span></p></div> </div><div class="et_pb_module et_pb_text et_pb_text_5 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><strong>So how do we manage irrational fears?</strong></h2></div> </div><div class="et_pb_module et_pb_text et_pb_text_6 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><span style="font-weight: 400;">The good news is that you don’t have to let these fears control you. Here are a few things that have helped me and others overcome their irrational fears:</span></p></div> </div> </div> </div><div class="et_pb_row et_pb_row_1 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_1 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_2"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/1.png" alt="" title="1" class="wp-image-1486" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_2 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_7 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><strong>Name the fear</strong></p> <p><span style="font-weight: 400;">Start by acknowledging the fear. Say it out loud. Write it down. Whatever works. Once you name it, it becomes something you can deal with rather than something that just looms in the background.</span></p></div> </div> </div> </div><div class="et_pb_row et_pb_row_2 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_3 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_3"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/2.png" alt="" title="2" class="wp-image-1487" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_4 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_8 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><strong>Check the odds</strong></p> <p><b></b><span style="font-weight: 400;">Ask yourself: </span><i><span style="font-weight: 400;">“What are the real chances of this fear actually becoming a reality?”</span></i><span style="font-weight: 400;"> Nine times out of ten, they’re much lower than your fear would have you believe. </span></p></div> </div> </div> </div><div class="et_pb_row et_pb_row_3 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_5 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_4"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/3.jpg" alt="" title="3" class="wp-image-1488" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_6 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_9 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><strong>Reframe it</strong></p> <p><span style="font-weight: 400;">What can you control? For me, it was learning to swim. I couldn’t make the ocean safer or warmer or shark-free, but I could make myself feel a little more confident in the water. </span></p></div> </div> </div> </div><div class="et_pb_row et_pb_row_4 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_7 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_5"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/4.png" alt="" title="4" class="wp-image-1489" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_8 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_10 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><strong>Start small </strong></p> <p><b></b><span style="font-weight: 400;">You don’t need to dive straight into the deep end – literally or figuratively. Take baby steps. Dip your toes in, get comfortable and go from there. </span><i><span style="font-weight: 400;">Clearly, I couldn’t resist the swimming pun </span></i><span style="font-weight: 400;"><img src="https://s.w.org/images/core/emoji/15.0.3/72x72/1f60a.png" alt="😊" class="wp-smiley" style="height: 1em; max-height: 1em;" /></span><i><span style="font-weight: 400;">.</span></i></p></div> </div> </div> </div><div class="et_pb_row et_pb_row_5 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_9 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_6"> <span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/5.png" alt="" title="5" class="wp-image-1490" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_10 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_11 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><strong>Talk it through</strong></p> <p><b></b><span style="font-weight: 400;">Whether it’s with a friend, a coach or a therapist, sharing your fear can give you a fresh perspective. Sometimes just hearing someone say: </span><i><span style="font-weight: 400;">“That’s not as scary as it sounds”</span></i><span style="font-weight: 400;">, is enough to quieten the panic. </span></p></div> </div> </div> </div><div class="et_pb_row et_pb_row_6 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_11 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_7"> <span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/6.jpg" alt="" title="6" class="wp-image-1491" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_12 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_12 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><strong>Stay in the present</strong></p> <p><span style="font-weight: 400;">When your fear spirals into worst-case scenarios, grounding techniques can help. Focus on your surroundings, take a few deep breaths and remind yourself that you’re ok right now. </span></p></div> </div> </div> </div><div class="et_pb_row et_pb_row_7"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_13 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_image et_pb_image_8"> <span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="1500" height="1125" src="https://bravingboundaries.com/wp-content/uploads/2024/11/Frieda-Levycky-Cape-Town.png" alt="" title="Frieda Levycky Cape Town" class="wp-image-234993" /></span> </div><div class="et_pb_module et_pb_text et_pb_text_13 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><strong>What happens when you let go of your irrational fear?</strong></h2></div> </div><div class="et_pb_module et_pb_text et_pb_text_14 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><span style="font-weight: 400;">The reality is that no one gets through life without uncertainty. However, the more you let irrational fears dictate your actions, the more of life you miss out on. </span></p> <p><span style="font-weight: 400;">I’m still not a water baby, but I’ll never forget the feeling of snorkelling in crystal-clear waters in Bali and seeing the shoals of brightly-coloured angelfish, clownfish and butterflyfish. That experience alone was worth every uncomfortable step I took to get there.</span></p></div> </div><div class="et_pb_module et_pb_text et_pb_text_15 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><b>What irrational fear is holding you back?</b></h2></div> </div><div class="et_pb_module et_pb_text et_pb_text_16 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><span style="font-weight: 400;">So, what about you? Is there an irrational fear that is stopping you from doing something you love or want to experience? If so, what’s one small step you can take to face it? </span></p> <p><span style="font-weight: 400;">Bravery isn’t about being fearless. It’s about feeling the fear, doing it anyway and discovering that life on the other side is usually far less scary (and far more rewarding) than you imagined.</span></p></div> </div><div class="et_pb_module et_pb_image et_pb_image_9"> <a href="https://bravingboundaries.com/contact-me/"><span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="810" height="450" src="https://bravingboundaries.com/wp-content/uploads/2024/07/End-of-blog-post-CTA-image-5.png" alt="" title="End of blog post CTA image (5)" class="wp-image-6274" /></span></a> </div> </div> </div> </div> <p>The post <a href="https://bravingboundaries.com/facing-the-uncontrollable-managing-irrational-fears/">Facing the uncontrollable: Managing irrational fears</a> appeared first on <a href="https://bravingboundaries.com">Braving Boundaries</a>.</p> ]]></content:encoded> <wfw:commentRss>https://bravingboundaries.com/facing-the-uncontrollable-managing-irrational-fears/feed/</wfw:commentRss> <slash:comments>1</slash:comments> </item> </channel> </rss>