Saturday, April 2, 2016

You Could Be Great Part 2

It's important to recognize negative patterns and any fear that is impacting your quality of life so that you can reach your full potential. It's also important to note that in order to overcome fear you must at least be partially willing to accept change and challenge yourself in the process.

Not everything is going to change overnight and it's important to recognize that everything takes time. Start by making small, yet realistic goals you know you can achieve. Below are some common fears and some ways to start overcoming those fears:

I. Public/Social Activities
II. Death
III. Animals or Insects
IV. Needles
V. Just About Everything Else

One of the biggest parts of success in overcoming fear is by being exposed to it or the idea of it over time and becoming more comfortable.

Start by recognizing exactly what you're afraid of and what degree of fear you have.

I. Public/Social Activities like public speaking or taking a dance class are scary for a lot of people, especially if you've never done it before. The best way to take control is to practice and be confident. Once you're confident reciting your speech to yourself or having a solo dance party by yourself try it with a camera, then try it in front of/with close friends you can trust (or strangers if that's less intimidating.) Confidence isn't something that's guaranteed but the more you work at something the easier it gets and the more confident you'll become. Don't be so hard on yourself! It's true that you are your own worst critic. So what if you mess up? In the moment it might hurt or make you want to curl up into a ball but you'll get over it, and you'll learn from your experiences as time goes on. Everything takes time. You might even enjoy it! Utilize the internet to find resources or tips on how to become better in what you're trying to accomplish and recognize that you're not alone.

II. Death is a fear that a lot of people have but it's something that is not often mentioned. Some people are afraid of death itself while others are afraid of leaving behind loved ones or not being prepared. The best way to take control is to make preparations and focus on what you can control, not on what you can't. Death is often a topic that gets pushed aside because people don't like to think about it, but everyone dies eventually. A lot of people worry about not knowing when or how they'll die. There are medical options available to decrease pain and offer relaxation. Otherwise, dying can be extremely quick and relatively painless in various circumstances. The idea is to get as much control and closure as you can while you're still alive so you're as ready as you can be when it's your time to go. One of the best ways to do that is by enjoying your life! It's also best to make sure no one is left at the last minute scrambling and wondering what your wishes are. It's always better to be prepared in advance than it is to want to communicate or do something when it's too late.

III. Animals and insects are another major fear that people have. Whether it's bees and wasps like I previously mentioned or snakes, dogs, or other animals, there are ways to overcome your fear. Exposure therapy is a huge way to get over fear in the form of animals or insects. Start by slowly exposing yourself to drawings or even plastic replicas and then slowly work your way up to viewing images or videos and then eventually being able to be around the animals or insects you're afraid of. (I don't mean go grabbing a beehive or touching a poisonous snake.) Do what you can. When we're afraid our breathing patterns start to change and we can even become physically ill. Doing some form of yoga or meditation may help. If it's a sound that an animal or insect makes you can put on headphones so you won't hear it. Again, baby steps. Don't force yourself to do something you're not ready to do and if you're still struggling, try to find alternative therapies to help you overcome your fear. Be creative!

For me personally, I've found it the most helpful to start by going to places outside where I felt the most comfortable and slowly increasing the length of time I'm outside. If I get too afraid I close my eyes and put on headphones and when I feel like that's too much I go back inside. I also got a dog last year and I found that by focusing on her I don't focus on my fear as much. As silly as it may sound, I also repeat "breathe"  and "you're okay" to myself because I found that I actually hold my breath sometimes when I'm afraid and then my body tenses up and that makes it even worse.

"Positive reinforcement is really important. If you're telling yourself negative things that will only increase your fear. Learn how to recognize negative patterns and then break the patterns before they start."

IV. Needles are something that almost everyone in their life at some point has been afraid of. It's natural to be afraid of something that can cause pain. Our brains are pre-wired to think pain = bad and our nerves interact with our brain and tell us how to react to situations that can cause pain. For example, if you touch a hot stove your nerve endings and brain interact and let you know that the stove is hot and therefore it causes pain when you touch it. Naturally, once we learn that stoves can burn us we typically try to avoid or minimize our exposure to the heat and that decreases our chances of getting burnt. The more often something bad happens, the more often we expect it to happen again, so we start learning to recognize those patterns and eventually that leads to avoiding or fearing the actions or things that could potentially lead to us getting hurt.

Needles are an example of that kind of fear. If you have bad veins and someone keeps missing you're more likely to have a bad association with needles than someone who has good veins and good experiences with lab draws. If you know something is about to happen it can also increase fear. It's important to do what you can to control your experience. This could mean drinking more water to make it easier to draw labs or squeezing someone's hand with the opposite arm so you don't focus on any pain. It could even mean closing your eyes and looking away or repeating something to yourself over and over until it's done. Chance has a lot to do with fear of needles but it's important to remind yourself that the pain you experience is only temporary or that a certain test result you get from having your blood drawn could help you feel better. There's always a chance that it could hurt, but there's always a chance that it might not.

"Don't always let past experiences dictate the way you view the present or future."

V. Just about everything else falls under the same guidelines as the topics above.

In short, the way to expand your comfort zone is to challenge yourself and in challenging yourself you'll become better at facing your fears and ultimately reaching your full potential. The larger your comfort zone becomes the more opportunities you'll have. It's a full circle.

Remember to stay confident, break negative patterns of fear before they begin, adjust your body to match your thoughts and stay positive. Take your time and utilize resources to find tips and other experiences to help you. Try something new like yoga or meditating or explore alternative therapies like hypnotherapy or acupuncture. Do what you can to stay in control but don't try to control what you can't. Don't wait for everything to be perfect because it's not going to be, just do your best and forget the rest. If all else fails and you still need help, reach out to someone like a licensed therapist that can personally help you achieve your goals through different types of therapy or even medication. The most important thing is to try. Exposure and experience come together. If you don't try, you'll never know what you're capable of or how much better you might feel. Remember that even if you feel good in your comfort zone, you'll never know how much better you could be once you conquer your fears and alleviate your stress and anxiety. You don't have to settle for good, you could be great.

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