Coping.org: Tools for Coping with Life's Stressors

Search
Sponsored Links: coping with grief parenting advice study skills classes
coping with arthritis coping with ms online parenting class
coping with stress parenting help study skills video

Home
Up
Introduction
Self-esteem
Irrational Beliefs
Affirmations
Guilt
Trust
Insecurity
Vulnerable
Risk Taker
Inner Child
Fears
Fear Success
Perfectionism
Pride
Patience
Spirituality
Responsibility
Reduce Stress
Time Mgt
Burnout
Having Fun

Tools for Personal Growth

Overcoming Fears:

Content:

What are fears?

  • Faceless horrors that lie waiting in the silent darkness of night.
  • Unsound phobias that 
  • Exist in the furthest reaches of the mind
  • Approaching shadows that threaten to blot out all light.
  • All are contained in the worthless
  • Scripts know as fears, a terrible script that must be re-written and let of for a rewarding satisfactory life to occur.
  • By:  Melissa M. Messina

Fears are the:

  • Irrational beliefs about how an object, event, happening, or feeling will result in negative, disastrous, life threatening, disturbing, or unsettling consequences for you.

  • Result of giving power to your objects of irrational belief, letting them rule you rather than you ruling them.

  • Underlying motive behind many of your actions and lack of action that block your thinking, problem solving and decision making abilities.

  • Negative self-scripts you have either given yourself or that were given to you about how you will suffer dire consequences if you involve yourself in certain activities, behavior, or events.

  • Disabling beliefs you carry in yourself that prevent you from living a productive, healthy, and growth-enhancing life.

  • Underlying foundation of a weak self-image and self-concept; they keep you from fully asserting yourself, and that hinders your quest for self-actualization.

  • Inhibitors, emotional blocks, unconscious messages, and uncovered elements of your psychological make up. They result in your being resistant, hesitant, or unwilling to participate in nurturing, healing activities such as counseling, support groups, or therapy.

  • Beliefs about not only the known elements of life, but also of the nebulous, transient, and unknown elements of life that result in your inability to feel comfortable in ill-defined situations.

  • "Comfortable'' ways of acting and responding. Because of their habitual and well established nature, fears can become second nature; therefore, being extremely resistant to change or alteration.

  • Basis of your negative belief system. If you were no longer the recipient of the negative consequences that the fears predicted, you would have to take off your ``mask'' and become authentic.

  • Excuses behind which people hide to avoid change or growth. To rid yourself of your fears is to rid yourself of the lifelong reasons for avoiding personal growth.

What forms do fears take?

Fears come in a variety of packages for people who have low self-esteem, such as the fear of:

  • places: school, church, crowds, planes or enclosed places heights above or below ground

  • animals: snakes, rats, mice

  • objects: guns, knives, computers

  • people: men or women, strangers, homosexuals, making problems or trouble for others, feeling over-responsible, not doing enough for others, losing others,

  • events: nuclear holocaust, war, crime

  • atmosphere: dark, shadowy, gloomy, foreboding, being alone, strange or unknown setting

  • family member: getting ill, being lost, running away

  • disaster: fire, hurricane, tornado, lightening, losing job or being fired, injury or pain (self or others), death (self or others), losing security and financial stability

  • reactions or responses to self: rejection, disapproval, not being liked, being made fun of, disappointing others, being ignored, being the ``real'' you

  • results of taking a risk to do something: failure, success, making a mistake, being judged, repeating mistakes from the past

  • public speaking: taking a leadership role, getting nervous in front of others, making a fool of yourself

  • feelings about oneself: feeling guilty, ``not being good enough'', being unstable or crazy, being held accountable, being pressured to produce, explaining your behavior, being exposed for the weaknesses or failures in your past, being useless or unwanted

  • the unknown: new things, e.g., technology, change, making a decision, growing old alone, retirement, inactivity

  • authority figures: being told what to do, being embarrassed

What are some negative consequences of fear?

Fear can:

  • Immobilize decision making.

  • Prevent you from overcoming your insecurity, prevent you from trusting in others, and prevent you from being willing to become vulnerable in order to grow.

  • Prevent you from being willing to let go of old habits or ways of thinking in order to change.

  • Make you resistant to all offers of help from others.

  • Terrify you and make you unwilling to venture out into the world, making you a prisoner in your home.

  • Stifle your motivation to pursue an education or a career.

  • Keep you locked in self-destructive behavior.

  • Prevent you from believing in your chances to become a fully functioning, healthy individual.

  • Be the reason why you find yourself stuck in old ways of acting and believing.

  • Be the roadblock to change and growth; if not overcome fear becomes the patterned way of living an unhealthy life-style.

What new behaviors are needed to overcome fear?

To overcome fear people need to:

  • Refute irrational beliefs

  • Affirm themselves

  • "Let go'' of fear

  • Identify the fear, label it, visualize it, and deal with it as if it were an object or entity to be remolded, changed, or altered.

  • Make an honest assessment of their fear and create a consistent, systematic plan of action to overcome it.

  • Relax physically, reduce anxiety and tension, be able to call themselves into a relaxed state.

  • Establish a sense of confidence in their ability to overcome and deal with the feared objects or events.

  • Be sensitized to the stimuli of the feared object or event.

  • Let go of insecurity, develop trust in themselves and others, and permit themselves to be vulnerable to change and growth.

  • Be persistent in their efforts, recognizing that it may take a lifelong effort to eliminate some fears.

  • Stop or "turn off'' obsessing thoughts about the feared objects or events.

  • Put it into a realistic perspective, so that it is not seen as the major focal point of their energy, efforts, and attention.

  • Allow for discomfort, pain, hurt, and the disquieting emotions of the fear recurring in greater intensity as they initially address the treatment of fear.

  • Accept their human qualities and lack of omnipotence. They will probably be confronting fear for their entire life. It is OK to know this and to accept it as a normal part of the human condition.

  • Maintain the motivation to change and grow.

  • Allow for relapses and set backs without undue discouragement.

What beliefs do people with an active fear-led life share?

  • No matter what I do, I'll never be able to overcome that fear.

  • Things are always going to be this way, so there is no use in trying.

  • I'll never change. It is just a waste of time to try.

  • Everyone in my family had the same fears. Why should I be different?

  • I'm so scared of these things. It is impossible to feel differently.

  • There are so many reasons why I should feel the way I do. It is useless to believe I could feel differently.

  • I am a useless specimen who deserves no better than this.

  • These fears are a part of me. I've felt this way forever. It is too much work and too difficult to let go of them.

  • I have no idea what it is I'm afraid of. I only know I feel fear, anxiety, and tension.

  • It takes too much work to overcome all of these fears, so just forget it.

  • Most of the methods used to relax fear are silly and childish. They can't possibly work.

  • I've never been able to get rid of these fears, and I can't do it now.

  • It is impossible for me to picture anything in my mind. The visualization techniques are useless for me.

  • No one can help me with this.

  • Why try? I'll only end up regretting the waste of time and energy in the end.

  • If fear is a fact of life I need to accept, why do I need to learn to overcome it? Wouldn't it be better to just accept it and go on?

  • It is impossible not to think about these fears.

  • I have no way of having a happy life with these fears.

  • If a fear regains strength it is close to impossible to get rid of it a second time.

  • Fear is an unacceptable feeling or behavior; anyone who has fear must be crazy.

Steps in confronting fears

Step 1:   Review the fifty fears listed in What forms do fears take? In your journal, list the fears you believe are active in your life. Once you've listed the fears, rank them in order of greatest intensity, with #1 being the worst fear.

Step 2:   Once you have rank ordered your fears, explore your level of motivation to confront these fears by answering the following questions in your journal:

a.    How real are these fears to me?

b.   How much power in my life do these fears have?

c.    How do these fears explain past or current actions in my life?

d.   How do these fears determine my self-image, self-concept, self-esteem?

e.    How do these fears disable me?

f.    How do these fears inhibit me?

g.    What emotions do these fears block?

h.    How long have I had these fears?

i.     What have I done to overcome these fears?

j.    How convinced am I of the need to confront these fears?

Step 3:   Once you have explored your motivation for confronting your fears, convince yourself of the need to address these fears. On a separate sheet of paper, answer these questions:

a.    How do your fears influence your decision making process?

b.   How do your fears encourage and exacerbate your sense of insecurity?

c.    How do your fears keep you from making a change in your life?

d.   How do your fears influence your response to offers of help from others?

e.    How have your fears kept you chained down and locked in?

f.    How have your fears influenced your educational, career, and work pursuits?

g.    How have your fears contributed to your self-destructiveness?

h.    How have your fears affected your belief in a healthy future for you?

i.     How have your fears kept you from growing as a person?

j.    How have your fears contributed to an unhealthy life-style for you?

Step 4:   Now that you are motivated to confront your fears, address the following issues in your journal: (These issues need to be addressed before you can proceed to Step 5.)

a.    What new behavior do I need to develop in order to confront my fears?

b.   What beliefs block my desires and attempts at confronting my fears?

c.    How willing am I to try out new behavior?

d.   How willing am I to use some of the ``tools'' available to overcome fears?

e.    What new beliefs do I need to confront my fears?

  Step 5:   Once you are committed to confronting your fears, use tools found in this series to identify strategies in confronting each fear. For each of your fears, list the Tools for Coping tools you can use to overcome it.

  The Overcoming Fears Tool Box

Once you have identified the tools for each fear, use them, addressing your highest ranked fear first.

Step 6:   As you systematically address each of your fears you may need to use ``thought stopping'' as a technique to cease your obsessing or dwelling on the fear, feared objects, or events. If it is needed, follow these directions:


Directions for Thought Stopping

a.    Use the relaxation training and breathing exercises in Stress Reduction to get yourself relaxed. It is important to be relaxed to stop a recurring thought.

b.   On a tape recorder, record the word "stop'' on alternating 1, 2, and 3 minute intervals for a 30 minute tape. Call yourself into a relaxed state before using the ``Stop'' tape. Then, think of your fear, feared object, or event. Every time you hear "stop;'' stop the thought. Return to the thought again and only stop the thought when you hear "stop.'' Do this for 30 minutes every night for two weeks or until you are able to stop the thought every time you hear "stop.''

c.    After you are trained to stop thoughts by using the ``Stop'' tape, you are ready to stop your thoughts by yelling "stop'' out loud. For 30 minutes think of your fear, feared object, or event and yell "stop'' to stop the thought. Once you stop the thought go back to thinking about the thoughts for awhile, then yell stop again. Do this over and over again for 30 minutes each night for two weeks or until you are able to stop the thought every time you yell "stop.''

d.   After you have trained yourself to stop thoughts by yelling "stop,'' you are ready to train your thoughts to stop by whispering "stop.'' For 30 minutes repeat the process of dwelling on your fears, feared object, or event, but this time whisper "stop'' to stop your thoughts. Do this for 30 minutes nightly for two weeks or until you are able to stop the thought every time you whisper "stop.''

e.    After you have trained yourself to stop thoughts by whispering "stop,'' you are ready to train your thoughts to stop by thinking the word "stop.'' For 30 minutes repeat the process of dwelling on your fears, feared object, or event, but this time think "stop'' to stop your thoughts. Do this for 30 minutes nightly for two weeks or until you are able to consistently stop the thoughts by thinking the word "stop.''

f.    Use thinking the word "stop'' to stop thoughts of your fear, feared object, or event from then on. It is a technique that will halt your dwelling on the fearful thought in the future.

If the fears recur regularly, return to direction "a" in Step 6 and begin again.

Step 7:   The use of thought stopping and the other Tools for Coping tools should help you overcome your fears, or at least reduce their impact on your life. You will need to be vigilant in confronting your fears. If, however, you lose faith and become discouraged, return to Step 1 and begin again.

 

 

Coping.org is a Public Service of James J. Messina, Ph.D. & Constance M. Messina, Ph.D.,  Email: jjmess@tampabay.rr.com  ©1999-2007 James J. Messina, Ph.D. & Constance Messina, Ph.D.  Note: Original materials on this site may be reproduced for your personal, educational, or noncommercial use as long as you credit the authors and website.