The “comfort zone” is a trustworthy area to retreat, especially during times of stress, such as while dealing with a worldwide epidemic. However, psychologists have long touted the virtues of moving outside of it. Clinical psychologist Roberta Babb suggests that you evaluate how effectively it is benefiting you regularly. She claims that the comfort zone may become a jail or a trap, especially if you are there out of fear or avoidance.
People might be “mentally, emotionally, physically, socially, and occupationally stimulated” by confronting their concerns or attempting something new, according to Babb. “Adaptation and stimulation are critical components of our well-being and play a significant role in our ability to be resilient.” We might become static, and it is about evolving and discovering new ways to be that allow us to have a different life experience.”
She adds that confronting concerns may boost confidence and self-esteem and that attaining a goal is related to the production of dopamine, the feel-good hormone. “Then you start to feel better about yourself – you know what you’re capable of, and you’re more inclined to take good chances.” You have more stamina. It’s like a domino effect.”
Strategies to overcome your anxieties
Whatever it is that frightens you, here are some techniques to cope with your daily worries and concerns. These suggestions are intended for folks who are dealing with every day worries. See our article on generalized anxiety disorder if you have been diagnosed with an anxiety-related ailment.
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Take a break
When you’re overcome with dread or worry, it’s tough to think rationally. The first step is to take a break so that you can physically calm down.
For 15 minutes, go around the block, make a cup of tea, or take a bath to distract yourself from your worries.
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Breathe through fear.
If you notice a quicker heartbeat or sweaty hands, the best thing to do is to ignore them.
Stay where you are and try not to distract yourself from the terror. Place your palm on your tummy and breathe gently and deeply.
The idea is to train the mind to cope with panic, which removes the dread of terror.
Try this stress-relieving breathing technique.
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Confront your fears
Avoiding anxieties just makes them more terrifying. Whatever your fear is, if you confront it, it should begin to vanish. If you have a panic attack when going into a lift one day, it is preferable to get back into a lift the next day.
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Consider the worst-case scenario.
Consider the worst-case scenario, such as panicking and suffering a heart attack. Then imagine yourself suffering a heart attack. It’s just not doable. The more you chase it, the further it will flee.
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Examine the evidence
It might be beneficial to combat frightening ideas. For example, if you’re afraid of becoming stuck in an elevator and suffocating, consider if you’ve ever heard of this occurring to someone else. Consider what you would say to a buddy who was experiencing a similar worry.
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Don’t strive for perfection.
Life is stressful, yet many of us believe that our lives must be ideal. Bad days and disappointments are unavoidable, and it’s critical to realize that life is messy.
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Create a joyful spot in your mind.
Close your eyes for a moment and envision yourself in a haven of safety and peace. It may be a photo of you wandering on a lovely beach, curled up in bed with your pet next to you, or a joyful childhood memory. Allow the good sensations to calm you down until you feel more at ease.
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Discuss it
Fears lose a lot of their ominousness when they are shared. If you are unable to communicate with a spouse, friend, or family member, contact a hotline such as Breathing Space. You might also attempt Cognitive Behavioural Therapy over the phone through a service like NHS Living Life. If you’d like to learn more about this appointment-only service,
Susan Jeffers urged individuals in her best-selling 1987 book, Feel the Fear and Do It Anyway, to attempt something “little or audacious” beyond their comfort zone every day, gaining confidence “such that expanding your comfort zone becomes simpler and easier.” But it’s not about being “fearless” in general as if we could undo all of human evolution.
“People frequently wonder, ‘How can I avoid having similar types of scared emotions in the future?’ “My instant thought is, ‘You wouldn’t want to live life without the capacity to experience fear,'” says Ethan Kross, professor of psychology and business administration from The University of Michigan, head of the Emotion and Self Control Lab, and author of Chatter: The Voice in Our Head and How to Harness It. When used appropriately, fear serves as a safety mechanism; yet, “it may occasionally become miscalibrated, such that the terror does not fit the reality of the event.”
Of course, various things are frightening to different individuals, and their intensity varies. Going on a date, presenting a presentation at work, or having an unpleasant talk with a relative are all examples. It might be making a major decision, like ending a relationship or leaving a career. It may be modest — waking up an hour early to exercise may not provoke a crippling fear, but it may feel unpleasant – but it may still enhance your life.
Make Modifications to Your Daily Routine
This is a simple one since it is brimming with potential for improvement. Leave early, park a few streets away, and go for a stroll.
Walking for pleasure is a forgotten skill that was rediscovered during the epidemic. Shelter in situ, no unnecessary travel – yuck. But no one said you couldn’t go for a stroll; in fact, there aren’t many better methods to exercise social distance. A brief stroll during your lunch break is a pleasant way to spend your time.
Do you watch the morning and evening newscasts at the same time every day? Ignore it. Make use of the time by reading a book or listening to music. During your commute, listen to a Book on Tape or a Language Learning Tape.
