Remember monsters under the bed, spiders, creepy crawlers, ghosts, cooties, and the boogeyman? Do you remember worrying about a test in school, friendships, and wanting to perform well in extracurricular activities? For many, these were their biggest childhood fears. We may think back on these childhood fears and think of them as “silly," but as adults, we also have fears that manifest. Fear and worry are natural emotions that everyone experiences at various points in life.
So what is fear? According to Oxford Languages, fear is described as: “An unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain or a threat.” Worry is described by many as similar to anxiety or unease, and usually makes one's mind dwell on difficulty or troubles. We often wish to get rid of it, but these feelings play an important role in our lives, much like other feelings and emotions that we experience. Both fear and worry serve a purpose; they alert us to potential dangers and motivate us to take action. However, when these feelings become chronic or overwhelming, they can lead to anxiety, stress, and even health problems. This makes it crucial to find ways to manage these emotions effectively.
As an adult, these feelings look very different from our childhood worries and fears. Adulthood worries may include but are not limited to concerns over job security, health, relationships, self-worth, or the future, amongst others. While it's impossible to eliminate fear and worry from your life, managing them effectively can improve your mental well-being and overall quality of life. In this blog, we will explore practical strategies to help you manage fear and worry in a healthy, constructive way.
Tips for Managing Fear and Worry as an Adult
Acknowledge and Accept Your Feelings: One of the first steps in managing fear and worry is to acknowledge and accept these feelings, rather than trying to suppress or avoid them. Avoiding fear or worries can make the feelings worse, as this will result in higher feelings of stress, tension, anger, irritability and even depression.
Identify Feelings and Emotions: Sometimes, fear and worry can feel overwhelming because they are difficult to identify and understand. Try identifying the emotion that you're feeling for example: "I am worried about being laid off from my job" or "I feel worried about my mother’s health." Identifying emotions is important for managing them appropriately.
Identify your Triggers: Ask yourself questions such as: “What triggered this feeling?” “Where did this start for me?” Pay attention to when your fears and worries began to be able to prepare yourself better when triggers come around.
Challenge Negative Thoughts: Ask yourself what evidence you have for your fear and worry. Reframe the irrational thought with evidence-based understanding. With this information, create a plan for how to manage fears and worries.
Focus on what you are in control of. One of the most anxiety-inducing aspects of fear and worry is feeling out of control. When faced with uncertainty, we often worry about things that are beyond our influence. To manage this, it's important to focus on what you can control and let go of what you can't. Letting go of what we cannot control is possible through creating a plan of action. Focus on what you are in control of and the parts that are not controllable, and break it down into reasonable steps and solutions.
Have Healthy Coping Skills: Healthy coping skills are important for creating resilience to be able to handle setbacks in life and hardships that may arise due to life's twists and turns. Healthy coping strategies can include healthy eating habits, healthy sleeping habits, regular exercise, deep breathing exercises, and healthy distraction mechanisms.
Healthy Connections: Having healthy connections is important to develop a support system for when you require emotional connection with others. Talking about your feelings with trusted friends, family members, or a therapist can provide valuable perspective and emotional support.
All in all, managing fear and worry as an adult is a challenge and can feel impossible, but it’s also an opportunity for personal growth and resilience. By acknowledging feelings, challenging negative thoughts, and developing healthy coping mechanisms, one can reduce the impact of fear and worry of life. Remember, fear and worry are natural parts of the human experience, but they don’t have to control you. With practice and consistency, you can cultivate a mindset that allows you to face life’s uncertainties with confidence and calm. For more resources like this, please check out our other tips here (add link: https://www.plantationcounseling.com/blog. You can always find us at 954-903-1676 for counseling services.
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