When you trap fears inside your head and you never release them, those fears are only going to grow more powerful and strong. They’ll take hold of you and, probably without knowing you’re even doing it, you’ll take root in them.
Disclaimer: These are not medical opinions, but my own. I am not a doctor. These are the things that I’ve practiced and realize help me.
But you don’t have too. When you’re trapped inside the fear-space (or “the fear zone”) in your head, here are a few ways to snap back to the present:
1. Kick the icky feeling by looking at something in front of you: your dog, a friend, grass outside the window, a flower, or a new tab on your computer, or refocus on what you’re trying to work on.
2. If you have the chance, I like what Gabrielle Bernstein suggests: write it down. Really think about where you were traveling off to in fear-land. Write down those thoughts. What Gabrielle suggests is to then change the fear into something positive.
3. Do a downward dog. Yoga has completely changed my life when it comes to coming back to the present and releasing fears. If you are able to, turn on a short yoga video, do a couple of stretches, or simply stand up. This gives you the chance to do something different; you’ll be able to change your thought pattern. (If you’re looking for a yoga teacher, I always suggest going to Tara Stiles’ yoga channel.
4. Say it out loud. Whether you believe in God or not, say your fears out loud. I like to pray. And then I try to meditate afterward, or simply focus on taking a few deep breaths. I also like to pull out my Bible and read a few quotes of Scripture that ease my worries, or I grab my small notebook of encouraging and uplifting quotes from people I admire.
5. Take a deep breath. Speaking of taking deep breaths, just taking one can change your whole mindset. Often and without knowing it, we’ll begin to breathe shallowly. This can lead to anxiety or panic attacks, or just an overall feeling of nervousness. Sit up straight and take a slow, deep breath. Then see how you feel afterward.
6. Drink a cold glass of water. The refreshing coolness will help wake you up and drag you out of that fear way of thinking. And sometimes, the nervousness I feel just goes away after drinking a glass of cold water.
I hope these tips will help you be able to release your fears (or being trapped inside future-tripping fear thoughts) and return yourself to the present, so you can live fully and happily.