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When the feeling of fear become so overwhelming, learn to relax by focusing on your breath. Practice breathing exercise. Any position you choose to stay before starting your breathing exercise is fine. The most important thing is that you are comfortable in your preferred position.
Breathing is another tool you can use to control your fear. Once you notice you are becoming fearful, take a break and focus on your breathing.
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Taking conscious breathes forces your body to relax and be calm. Breathing exercise is a good way to relax, relieve stress and reduce tension in your body.
Allow your body to relax and let go of the surrounding tension. Breathe in slowly and gradually breathe out.
Focus your mind in the present moment as you continue inhaling and exhaling. As you engage in this breathing exercise, it is normal for your mind to wander to so many things, but call your attention back to the present moment that you are. When fearful thoughts come, take deep breaths; inhale and exhale at the count of eight (8) or more.
Let go of the fear from the past or future and focus on the sound of your breathe.
As you exhale, release all the negative thoughts which forms your fear. As you continue breathing in and out, allow the feelings of calmness and peace come into your body. As you welcome calm and peace, keep breathing till your mind is focused on your breath.
Breathing is an antidote for fear!
Another way to overcome your fear is to make a list of what you are afraid of and the reason you are afraid. For example:
“I am afraid of talking in the public because I might not speak well”
Make a plan to control this fear.
Instead of being afraid of making mistakes in public because you cannot speak well, Try speaking aloud on your own and practice new vocabulary.
Make a list of your fear and turn them into positive affirmations.
✍️ My fear is not my reality.
✍️My past does not define me.
✍️ I choose to be positive.
✍️My past is my past.
✍️My fear does not control me.
Getting a support system can help you overcome your fears.
If you cannot do this alone, confide in a support system you trust (Family, Therapist, Mentor, Pastors, Friends, Etc.) who can help you go through the feelings of fear. Discuss how you feel when you are afraid and share the points it occurs.
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