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Ways To Overcome Both Fears and Phobias

Ways To Overcome Both Fears and Phobias

It can be a true struggle to face long hidden fears and phobias. These fears and phobias get the best of us and sometimes keep us from doing activities that we may actually enjoy doing. I know I have struggled with fears and phobias for my entire life. However, I am learning to let go and believe that I can take a step at a time to forget them and move on to live a life that I am proud of. I know I can teach you a few things that will let you overcome your own fears and phobias. Here is how:

1. Face them head on

Don’t let anyone tell you that you can’t face these fears, as it is completely okay to face them even head on. When saying “head on” I mean placing yourself directly viewing the fear, even though you may hesitate and be fearful. The brilliant part is that the fear may not even be scary. The saying is completely true: “Mind Over Matter.” So next time, even though you may be hesitant, fearful and nerve-wrecked, you have to stand up and do something about these fears. Otherwise they will consume you through life, not letting you live the kind of quality life you want.

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    2. Create a length of time after which you will face them

    If it isn’t in your blood to strike while the iron is hot, you can choose another option. You can give yourself time to think and then seize the opportunity to face your fears. In it you can analyze the situation you are currently in and observe how others react to fears, while jotting down notes. You will gain much needed self-assurance, resilience, confidence, while taking care of the aspects that I have wrote down previously. You will never be able to fail if you follow through them. However, if you do, know there is always a second chance. Never ever forget it. It will take you a very long way in life as life’s ups and downs are boggling, but they don’t get to us if we don’t let them. Have confidence and stay strong.

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      3. Know that you are not the only one

      Knowing that you are not the only one with fear makes you realize that you are just like everybody else. There is nothing shameful in having fears or phobias- they are emotions like sadness, happiness, anger and joy. Fear happens to arrive when we feel threatened by a situation, person, or feeling itself. Know that other people have fears also; they are just as much human as you are. Make yourself feel better about the fact and never put yourself down for it. You are human and prone to feelings. Why be mad, frustrated, or angry at feeling a certain way? That friends doesn’t make sense and you shouldn’t feel this way. You have full right to feel something just as much as anybody else.

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        4. Give yourself a pep talk when needed

        If you feel as if these fears and phobias are holding you back, then a pep talk is needed. Reaffirm the belief that you are an individual with fears. You don’t need to be ashamed but you just need to talk it through with yourself. Sometimes we just forget that we have restrictions and we are not perfect. Let go of this fear because it is pointless and surely will not get you anywhere. You are fine just the way you are. All that needs to be done is that you need to take one step in the direction to eliminate this fear and phobia. You have the power in you. You can do it. And you will. I know it.

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          Ramanpreet Kaur

          Currently a student but don't know what direction to go in: Let us see if writing gets me anywhere :)

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          Last Updated on November 20, 2020

          Kickstart Your Morning Workout With These 10 Simple Habits

          Kickstart Your Morning Workout With These 10 Simple Habits

          Benjamin Franklin said it like this: “Early to bed, early to rise, will make a man healthy, wealthy, and wise.” He knew from his own experiences and watching others that the ones who got up early were healthier and more successful. That’s why a morning workout can be so important.

          One 2017 study found that:[1]

          “after controlling for such factors as age, sex, smoking habits, and others…night owls, were found to have a 10 percent greater risk of dying from any cause compared to morning types.”

          This is a great reason to tap into some morning motivation and get your morning workout done.

          Circadian Rhythm for morning workout

            As you can see in the above graph, your blood pressure begins to rise between 6 and 7 in the morning[2]. That means this is a great time to get your body moving and your heart pumping, even if it’s just for 20 minutes of exercise in the morning. 

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            Here are some tips on how to find the motivation for a morning workout.

            1. Remember Your Why

            It starts with remembering why you want to get up for a morning workout. If you don’t set a goal and establish your reasons for accomplishing a health and fitness goal, then you definitely won’t get up early.

            Getting up early isn’t easy. If it were, everyone would do it, right? Your goal for your health and fitness must be so strong, and the WHY behind it must be so powerful, that nothing will stop you from accomplishing that goal.

            2. Go to Bed Early

            If you want to get up early for a morning workout, it’s going to be important to get to bed earlier. Falling asleep at midnight and trying to get up at six just won’t work in your favor.

            This will likely be very difficult for a few days while you adjust your sleeping habits. However, as you get into an exercise routine in the morning, this will naturally make it easier to fall asleep earlier and faster at night.

            3. Make a Commitment

            I sometimes tell my Facebook community of my plans to work out, and we all keep each other motivated by posting our runs, our workouts, etc. This is a way to develop accountability. By publicly announcing your intentions, you increase your chances of actually carrying out your plans.

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            Another way to do this is to find an accountability partner who has similar goals for morning workouts. You can check in with each other to make sure you’re sticking to your plans. If that doesn’t work, hire a personal trainer for a few weeks to get you started.  

            You can learn how to find a good accountability partner here.

            4. Find a Friend

            If you can find a friend that is motivated like you are, and you can hold each other accountable daily to working out, then you will accomplish your fitness goals. Many people prefer working out with friends to working out alone. Whether it’s a chat while hitting the treadmill at the gym, or having someone to spot you while weightlifting, working out with friends is sometimes just more enjoyable.

            Texting each other the night before with a simple statement is best. Don’t ask: “Are we still working out in the morning?” With this kind of question, if they were thinking about not working out, you just gave them an opt out.

            Make a statement instead: “Can’t wait to see you in the morning!” This implies that they will be there, and they will feel more obligated to show up.

            5. Treat Yourself

            We all have to treat ourselves every now and then. After a morning workout, plan to treat yourself with a colorful, healthy breakfast or a delicious morning smoothie. This will help you look forward to something and push through to the end of your workout.

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            You can learn more on rewards and punishments here.

            6. Change your Mindset

            Many people throw away the idea of a morning workout by simply saying, “I’m not a morning person.”  Instead of using this excuse, decide to try to become a morning person by shifting your mindset.

            When you look into the benefits of waking up early and getting some exercise in before your day starts, you’ll feel more positive about your life overall.

            7. Plan Your Day

            You know you’re going to be busy. Try time blocking to plan all the things you need to do on a given day, and make sure you add in your morning workout[3]. If you have a plan laid out, you’ll be more likely to follow it and get done everything on your list done.

            Time blocking

              8. Reflect on How You’ll Feel After

              Starting a morning workout is hard, but visualizing how you’ll feel after can help you find motivation. Think about the extra energy you’ll have and how proud you’ll feel knowing that you were already so productive. No matter what you do the rest of the day, at least you squeezed in your exercise!

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              For me, I live in an area where there are a lot of runners. When I am heading home in the evening or sitting out on the patio at one of my favorite restaurants, and I see the runners go by, it makes me feel so accomplished that I got mine in that morning and I can enjoy the evening.

              9. Lay out Your Workout Clothes

              Setting out your workout clothes the night before makes it impossible for you to start to run late because you couldn’t find something to wear. Tap into the determination you have before bed in order to convince your less-than-motivated morning self that you need to get up and get your morning workout in. When you wake up and see your outfit laid out next to you, it’ll push you to get up and get moving.

              10.  Set Multiple Alarms

              Many people miss their morning workout simply because they hit the snooze button so many times. In order to make this more difficult for yourself, set a series of alarms. That way, if you keep hitting snooze, you’ll have three or four alarms going off every ten minutes, which will be annoying enough to get you out of bed.

              Also, put one alarm at least a few feet from your bed so that you’re forced to get up to turn it off.

              Final Thoughts

              About three years ago I went from being the person that says I will never be an early riser to a person that loves to get the day started as soon as possible. Without the distractions that begin to come around 8 or 9 in the morning, you’ll find that you’re more productive and more likely to squeeze in that morning workout.

              Take some of the actions above and find the best morning workout routine to start your day and feel good.

              More Tips on Morning Exercises

              Featured photo credit: Tomasz Woźniak via unsplash.com

              Reference

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