10 Steps to Understanding and Managing Your Triggers & Fears

Fears can be crippling to both the mind and body. Though not all fears are explicable, there are techniques everyone can use no matter the type of fears they suffer from. The critical first step to having more control of your feelings is recognizing when you’re gripped by fear. Here are ten things to consider when identifying your fears:

 1. Understand What Triggers Your Fear

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Fear is an emotion that is connected to a lot of other emotions, like anger and anxiety. It often comes up in response to real or imagined threats. To manage fear, you have to understand what causes it so that you can figure out how to respond when a trigger happens again.

Keeping a journal is the best way to determine what triggers your fear. Write down every time you feel afraid during the day, and then look back at those entries to see if there are any commonalities between them. If there are, you might be able to make some changes in your life that will help you manage your fears better over time.

2. Be Mindful of Your Environment When You Feel Triggered

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Being mindful of your environment is important if you’re going through a triggering situation. The more you focus on what’s happening around you, the easier it will be to handle whatever comes at you.

This is true whether you’re in a stressful work situation or at home dealing with family members who are being difficult. Focusing on what’s happening around you will keep your mind occupied so that you don’t have time to dwell on the stressors themselves, but it’ll also help keep things from getting too out of control.

For example, if someone says something rude or hurtful to us at work, we can respond by saying something like “I’m sorry that happened” or “That was inappropriate.” We can use these statements as opportunities to de-escalate the situation and move past it without letting our emotions turn into emotional outbursts.

3. Make a Plan for Handling Your Fears

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Start by identifying your fears. Try to get as specific as possible—if you’re afraid of spiders, is it because they’re creepy? Because they might bite you? Because they’re poisonous? Once you figure out what scares you, it will be easier to come up with steps to take control of the situation.

Then, come up with ways to handle those fears. It’s not enough to identify them; you need to know what steps will work best in each situation. For example, if you’re afraid of spiders, try talking calmly and slowly while holding one (or having someone else hold one). You can also try keeping a mirror near ones that are far away so they look smaller or less intimidating than usual. Or if your fear is being bitten by a spider, go ahead and get bitten once—you won’t die!

4. Observe Your Thoughts Without Judgment

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To manage your fears, learn how to observe them without judgment. When you start noticing that something makes you anxious or afraid, stop for a moment and ask yourself: What am I feeling? How am I reacting? Where do these feelings come from? Try not to judge yourself or get frustrated by the fact that you’re feeling anxious — observe what’s happening as objectively as possible. This will help you gain some distance between yourself and your thoughts so that they don’t control how you react in situations that make you anxious.

5. Find Ways to Help You Relax and Calm Down

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It’s so easy to get stuck in our heads and become overwhelmed by what we fear. It’s important to remember that there are some things we can control and others that we can’t—and it’s essential to focus on what we can control.

Some people find it helpful to list things they can do when anxious or afraid. This list might include walking, reading a book, or calling a friend. It might also have ways to practice mindfulness—by focusing on your breathing, for example.

If you’re having trouble coming up with ideas for your list, try asking friends and family if they have any suggestions that have helped them calm down when they feel anxious or afraid.

6. Tell Someone and Ask for Support

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When you are afraid, it’s easy to feel alone. But there is no reason to go through this experience alone. It’s time to reach out to someone close to you and tell them how you’re feeling!

Tell someone close to you about your fears. It could be a friend, family member, or coworker who knows something is happening with you. The important thing is that they know what’s going on, so they can help support you through this challenging time.

The next step is asking for help from someone close to you who will listen without judgment or interference (unless your safety is at risk). Let them know precisely how they can help: by listening without judgment (and offering unconditional love), providing advice only when asked for it, helping plan activities that get your mind off things (like exercise), etc.

Finally, give yourself permission to ask for help from others – whether through meditation, prayer, or just taking some time.

7. Practice Mindfulness Techniques to Manage Stress & Anxiety

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Mindfulness is a tool that can help you move forward in life by allowing you to be present in the moment rather than living in the past or worrying about the future. Mindfulness will enable you to let go of negative thoughts and feelings, leaving room for positive ones.

It encourages letting go of your thoughts and becoming aware of what is happening. This can help you with anxiety because it gives you control over your thoughts and makes it easier to focus on what is happening around you rather than being overwhelmed by worries about the future or regrets from the past.

8. Try Deep Breathing Exercises to Calm Down and Reduce Stress

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Deep breathing exercises are a great way to calm down and reduce stress. If you’ve tried meditation or mindfulness training, you may be familiar with these breathing exercises. When done correctly, deep breathing exercises can help your body and brain return to a relaxed state by increasing oxygen flow and reducing stress hormones like cortisol.

The best way to do deep breathing exercises is lying down on the floor with your legs flat (or just sitting with your back straight). Then, take a deep breath through your nose for four seconds, hold it for two seconds, then slowly exhale through pursed lips for six seconds. Repeat this five times.

9. Exercise Regularly and Get Outside Whenever Possible

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Exercising releases endorphins and helps you feel good about yourself. It’s a natural high that is only temporary but very effective for managing anxiety.

Getting outside helps you avoid the triggers that may have caused your anxiety in the first place. If you are stressed out because someone at work is stressing you out, going for a walk will help you get away from them, which will help to relieve some of the stress they cause.

It also helps to clear your mind so that when you get back inside, you don’t have as much time to think about things that are stressing you out because they’ll already be far behind on your mind when they finally do come up again later on down the road (which is another way it helps with stress management).

10. Practice Yoga or Find Other Relaxing Activities

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The practice of yoga is a way to manage your mind. It allows you to experience physical and mental health and learn how to manage your thoughts and emotions better.

Yoga is an ancient exercise that has been practiced for thousands of years. It was developed by Hindu monks in India as a way for them to find peace and stillness in their lives. It consists of various poses that stretch muscles and increase flexibility, as well as breathing exercises to help calm the mind. The goal is to eliminate stress from daily life, which can lead to anxiety or depression if left unchecked.

Ultimately, one should look deeper into the root of fears, phobias, and triggers. Remember, you can’t fix something until you understand it thoroughly.