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Any time unexpected challenges arise or tragedy strikes, it is normal to feel shock, fear, anger, denial, depression, and other negative emotions. In normal times, this can be triggered by the death of a loved one, loss of job, or an unexpected health diagnosis.
However, when multiple drastic changes occur simultaneously or in rapid succession, especially at a global level, it can be even more difficult to keep your head straight. You may even feel paralyzed by uncertainty and unable to make decisions. The mental and emotional stress can have a significant impact on your physical and mental health and overall performance.
Follow these steps to get rid of fear and make smart decisions and perform at your best no matter what is happening in the world.
Neutralize your fear
Fear is more than just an uncomfortable emotion that makes your heart beat faster. Our brain has evolved to recognize and avoid dangerous situations and to use fear to ensure our physical survival. This is an important feature when hungry saber-toothed tigers were a real threat. Unfortunately, fear also precludes clear, rational thought processes, limits the options and solutions you can perceive, and inhibits wise decisions.
The first step in breaking free from a fear-based emotional spiral is to recognize how you are feeling and take the position of a "neutral observer" of your emotions. When you do this, you stop resisting or denying what you are experiencing and you can move into a state of greater awareness, calm and clear thinking. Here is a quick strategy for neutralizing fear and other negative emotions:
Confirm how you are feeling e.g. B. "I'm scared."
Notice how your physical body feels. Where in your body do you feel the fear (or other emotions)?
Focus on these areas of your body as you ask yourself, “What is causing this emotion? What is this emotion about? "
When you are clear about what the emotion is about, ask yourself, “Is this really true? How do I know this is really true? “This is not about proving yourself right. It's about realizing the truth about the thought or situation that is behind the fear. Inserting a little doubt can be enough to neutralize the fear.
Asking your thought questions also changes the focus of your attention from fear itself to finding the answers to your questions. This also gives you the opportunity to change your perception of what you think is causing the negative emotion, even if you cannot change the situation directly.
Related: 11 Tips for Building Emotional Resilience
Create a positive mindset
While fear shorts together wise decisions and productive behavior, positive thinking supports clear thinking and improved personal performance. But how exactly do you start developing positive attitudes, especially when faced with major challenges and currently in fear?
Here are three simple things to start today:
Limit your message intake
According to the results of a 2017 American Psychological Association survey, over 95% of adults said they were forced to follow the news regularly, but 56% of them also said it leads to stress. If you are feeling anxious, stressed, or overwhelmed, an easy step to improving your mental and emotional state, decision-making, and personal performance is to simply limit your message intake. Better yet, turn off the news completely for a period of time and instead access "good news networks" for information.
Surround yourself with positive people
We all know what it feels like to be with someone who likes to complain, blame, or play the victim. These people not only put a strain on your patience and well-being, they also have a significant impact on your success. Take a break from anyone who may be unconsciously dragging you down and instead find groups of positive people in your community or online. Social media is full of groups focused on uplifting, inspiring, and supporting others.
Change your state of mind by changing your posture
Numerous psychological studies show that a simple change in posture can affect your emotional state. If you're struggling with anxiety, anxiety, or depression instead of spending another hour in front of your computer, sit up straight or, better yet, go outside and take a walk.
According to Tony Robbins, personal achievement and mindset guru, “The difference between excellence and poor achievement is not intelligence or ability. Most of the time, it's the state your mind and body are in. “In challenging times, it is more important than ever to be able to perform at your best, no matter who you are.
Related: 8 Ways To Train Your Brain To Get More Positive
Use the power of your choice
Your decision-making power is your primary way to regain control from fear and to put yourself in an empowered and productive state of being. While you cannot control what is happening, whatever the situation, you always have a choice how to react.
I know this can be hard to swallow. Sometimes you may not be able to control how you react, especially when extreme challenges and circumstances arise near your home.
However, when you feel that you have no control over your answers, you are giving what you can control (i.e. your own thoughts, emotions, and decisions) to the things you cannot control (such as behavior other and global) disasters).
In doing so, you choose to play the victim of circumstance. You subconsciously choose to give up your personal power. It's more likely that you will feel like you can't make a decision or have no good options. And you choose to maintain a turbulent emotional state within yourself. None of this will lead to the feelings of calm, certainty, or security that our mind desperately longs for. And they definitely don't help you use the courage you need to overcome challenging times and stay ahead.
Related: 7 Books To Help You Overcome Your Business Fears
The good news is that neutralizing your anxious feelings and maintaining a positive state of mind will help you respond more appropriately to any situation. This allows you to create a positive feedback loop of your emotional and mental states that also supports productive responses and positive outcomes.
Life will always be full of uncertainty and unexpected challenges. Sometimes feeling anxious is inevitable. When you master the ability to quickly transition into more positive, imaginative emotional and mental states, you can get back to your best self and easily deal with whatever life throws at you.