Fear is a natural response to a perceived threat, and in certain circumstances it can be healthy. However, fear can also inspire a fight or flight response in situations even when there is no threat. Take a moment to assess the situation and see if your fear is coming from an actual threat, or just as a reaction to something unfamiliar.  If, for example, you hear a bump in the night, take a moment to think about if there are other things, such as your neighbor closing their car door, that could make that noise. If there is something real, do something about it, like making an appointment to have a doctor look at the mole, or calling the police if a stranger is walking around beside your house. Think about whether your reaction is due to fear or a phobia. While phobias trigger fear reactions, the reactions are disproportionate to the actual danger. Phobias interfere with your ability to cope. You may need the help of a therapist or doctor to deal with a phobia. When you're scared and not thinking properly, you tend to start hyperventilating, which increases your fears. Take deep full breaths and relax your body. Start with your shoulders and, as you breathe, work your way down to your feet relaxing each muscle.  Not only will your breathing calm you and make sure you are getting enough oxygen, focusing on your breathing and relaxing your body makes it so you can't focus on what is scaring you. Being scared means that our hypothalamus (which governs flight or fight) activates our sympathetic nervous system and we tense up. It also has the adrenal-cortical system dump a bunch of hormones into our system, so even if we're scared about going to a party and meeting a bunch of new people, our hypothalamus interprets this as a fight or flight situation. So breathe and you'll calm the hypothalamus. In the moment, while you're busy being scared, get out a pen and a piece of paper and write down everything you're scared of. This exercise helps you draw your fears out into consciousness. You acknowledge them and it makes...

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Đánh giá tình huống. Hít thở. Viết ra yếu tố khiến bạn sợ hãi. Nói chuyện với người khác.