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Overcome your fear3/27/2023 These could include one-on-one or group therapy sessions, relaxation training exercises, or cognitive behavioral therapy (in which you learn to reframe your response to your fearful thoughts). Vahia.Īfter that, the two of you work together to create strategies that address those fears. "A professional analysis can help pinpoint where your specific worries and fears may lie," says Dr. He recommends meeting with a psychiatrist or therapist. "Often, people cannot articulate why they are fearful or worry too much, and why it's happening." "The right treatment begins with recognition," says Dr. The first step is to identify your fear's source. There are many ways to address constant fear and worry so they do not consume your life. Ronald Siegel, an assistant clinical professor of psychology at Harvard Medical School these are available for free at You can find meditation apps at such websites as and You can also learn meditation at most yoga studios and senior centers. To get a feel for meditation, try a guided recording by Dr. If not addressed, constant fear and worry may progress to a specific disorder, such as social anxiety disorder, agoraphobia (fear of public places), or generalized anxiety disorder (chronic worrying that may lead to physical problems like chest pain and muscle fatigue). You may become less active and less social, both of which can contribute to frailty, heart disease, and depression. These ongoing feelings of fear and worry can have a deep impact on your health. Researchers speculate it could be a combination of biological changes in the aging brain along with the cumulative effects of unhappy life experiences, either your own or those of someone close to you. One study found that people who did 30 minutes of mindful walking twice a week for four weeks had less stress and better quality of life. It is a simple way to refresh your mind and be more present. Need a mental break from fear or worry? Take a mindful walk during which you focus on your body awareness, movement, breathing, and surroundings. Ipsit Vahia, medical director of Geriatric Psychiatry Outpatient Services at Harvard-affiliated McLean Hospital. "People become more fearful about daily life because they worry a setback will come at any time, and it's something they can't control," says Dr. You could be more concerned about your financial future, the risk of a new or returning health problem or injury, or as the recent COVID-19 pandemic has shown, changes in world events. These negative feelings can manifest in many ways. Research has shown that feelings of fear, general anxiety, and nervousness tend to rise with age. Have you grown more worried and fearful about life over the years? You aren't alone. X Research source Think about what you have done to make your interactions with strangers more bearable.Fear and worry got you down? Here's how to calm these feelings. Some people use avoidance strategies to help them cope with the anxiety that being around strangers might cause. Talk about how you usually respond when you are around strangers.Go to source Does your heart start pounding? Do you feel short of breath? Do you begin to sweat more than is normal for you? X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Some people experience symptoms of panic as a result of fear. Describe the physical sensations that you experience.X Research source Do you worry that someone will attack you? Do you worry about being ridiculed? Do you worry about being rejected? Try to pinpoint some of the negative thoughts that you have. Negative, or even catastrophic, thinking is common among people with phobias. Mention any thoughts that arise when you are around strangers.Be honest about how you feel when you are around strangers. When you see a therapist for the first time, make sure that you describe the fears that you have about strangers and explain how this fear is affecting your life. Describe your fear and how it affects you.
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