How to manage anxiety and fear

However, when these emotions become too intense, they can turn into a burden that affects your mental health and your day-to-day life. If you feel that these emotions are controlling you, it’s important to know that there are tools and strategies you can use to manage them effectively. In this article, we’ll explain how to recognise these feelings, how to manage them and how to take the step to seek help when necessary.

What is fear?

The first thing you need to know is that although the two emotions may seem similar, they’re not the same. Fear is an emotional response that arises in the face of a clear, immediate threat, such as a risky situation or a real danger. It’s a protective reaction that motivates you to act quickly to keep yourself safe.

And anxiety?

Anxiety, on the other hand, is a more diffuse, anticipatory emotional response. Although it can also be related to a threat, it’s usually linked to worries about what might happen in the future. It’s the feeling of unease in the face of the unknown or situations you cannot control.

Both emotions are natural and might be part of your daily life, but when they become chronic or disproportionate, they can cause great distress. The first step to managing them is to understand them and recognise when they’re taking control of your wellbeing.

Symptoms and signs to look out for

Fear and anxiety can be deceptive. They can start with a small thought or feeling, but if they aren’t managed, they can become a spiral of worry and stress. This can be reflected in patterns such as:

• Catastrophic thoughts: you imagine the worst-case scenario.
• Physical reactions: such as rapid heartbeat, dizziness, fast breathing, a sense of losing control or muscle tension.
• Avoidance: trying to avoid situations or thoughts that trigger fear or anxiety, which often only reinforces the cycle.

The key to breaking this cycle is to interrupt it at any stage. You can do this by identifying when your thoughts are becoming more intense or by noticing the first physical symptoms. The sooner you act, the easier it will be to reduce their impact.

6 strategies to reduce anxiety and fear

Although you can’t and shouldn’t eliminate anxiety or fear completely, you can use various tools to reduce their intensity and learn to manage them, even deal with them to them when they arise. These are some techniques that can help:

1. Mindful distraction

When you feel overwhelmed, try activities that shift your attention. Singing, reading a book, drawing or even tidying a space at home can help reduce negative thoughts and regain control.

2. Breathing techniques

When you feel anxious or afraid, your body speeds up your breathing and heartbeat. To counter this, practise deep breathing. Try controlled breathing by sending the air to your abdomen.

A very effective technique is the 4-7-8 breathing: inhale through your nose for 4 seconds, hold your breath for 7 seconds and exhale slowly through your mouth for 8 seconds. This exercise triggers relaxation quickly and effectively.

3. Change the focus of your thoughts

One of the most effective ways to manage these emotions is to change the way you think. If you constantly focus on the worst that could happen, your fear or anxiety will increase. Instead of “this will go badly”, try a more realistic alternative like “I don’t know how it will turn out, but I have tools to handle it.”

You can write your thoughts down and then reply to them. Ask yourself: How can I know that this will actually happen? How could I face the situation if the worst did happen? This exercise helps you put things into perspective.

4. Accept, don’t avoid

Often, trying to suppress your emotions can make them more intense. Learn to accept your feelings as they are, without judging them or trying to get rid of them quickly.

5. Positive visualisation

When you feel these emotions intensify, close your eyes and imagine a place or situation that brings you peace. It might be a quiet beach, a forest full of trees or any other moment. Spend a few minutes on this exercise and let your mind and body relax.

6. Physical activity and self-care

Regular exercise, good nutrition and enough sleep are essential for preventing and reducing episodes of anxiety or fear.

If you want to know more about self-care, you can read the article “Self-care: transform your daily life and improve your health” that we’ve prepared.

7. When should you seek professional help?

Although these strategies are often very effective, there may be times when you need additional support. If your symptoms seriously interfere with your daily life or you feel you cannot manage them on your own, talking to a psychologist or mental health specialist can be very helpful. They can offer personalised tools and therapies tailored to your needs.

You can also find some tips about anxiety and fear on our social media and YouTube channel, such as this resource featuring videos created by specialist psychologists.

Anxiety and fear may feel uncontrollable at times, but remember they’re natural emotions that can affect your health, and that you can learn how to manage them. Practise these techniques, be kind to yourself and don’t hesitate to seek help if you need it.