Anxiety and depression are unfortunately part of everyday life for many people. Most of us know the feeling of restlessness, worry and fear. But for some people, these feelings can become so intense that they have a serious impact on life. If you are one of these people, then you know how difficult it can be to break out of this vicious circle. But there is hope! In this article, we will show you 10 Rules for Fear that can help you overcome your fears and depression and enjoy your life to the fullest again.
What are the 10 golden rules for fear?
The 10 rules for fear are rules that can help you overcome your fears. They are principles, which you can use as a guide when you feel fear rising within you. If you follow the 10 rules for fear in such situations and behave accordingly, you will notice how you gradually get your fear reaction under control. In addition, you can also use these rules to avoid the notorious fear of fear defeat.
Here are the 10 rules for dealing with fear at a glance:
- Accept your fear
- Observe your fear
- Give your fear a name
- Do not reinforce your fear response
- Endure the fearful situation instead of fleeing
- Consciously notice how the fear decreases on its own
- Question your fear
- Talk to others about your fear
- Take your time in a fearful situation
- Reward yourself for success!
Let’s look at the rules in detail now:
The 10 Golden Rules for Fear Simply Explained
Tip: Take the time to internalize these rules and implement them in your everyday life. With patience and consistency, you can conquer your fears step by step and lead a fulfilling life.
Let’s start with rule number 1:
Rule #1: Accept your fear
Fear is a normal reaction to stress, and our body reacts to it in different ways. It is important for you to understand that these stress reactions are normal and that they serve to alert to dangers close.
Therefore, you should try to accept your fear. The following information may help you:
Fear has the important task of protecting you from danger. For example: Why do you run away when your house is on fire? Because you are afraid. It is only because you are afraid that you get to safety.
In some cases, such as anxiety disorders and panic, the fear reaction is no longer based on rational reasons. Instead, it arises in your head, without there being any real reason for it. But basically your fear is good.
Rule #2: Observe your fear
The second rule of the 10 rules for fear says that you should observe your fear. But what does that mean exactly? It means that you perceive yourself consciously and observe when your fear arises and how it affects your body.
By observing your fear, you can understand how your body reactions are connected to your fear and how it affects your Mood and your Behave You can identify which thoughts, behaviors and beliefs increase or reduce your anxiety. And from this you can derive patternswhat the biggest triggers of your anxiety are and how you can calm yourself down.
By taking on the role of observer, you can become aware that your feelings of fear not reality They do not define you as a person, but are just temporary feelings. You can learn to distance yourself from your fearful thoughts and look at them more objectively. Because you are stronger than your fear!
Tip: Observe and describe your observations in a notebook. By writing them down, you can compare your observations and discover valuable insights.
Rule #3: Give your fear a name
This rule may sound a bit strange at first. But it is very effective! Try to visualize your fear and give it a shape These questions can help you:
- If your fear were a person, what would he/she look like?
- If your fear were a person, what would its thoughts and feelings be?
- If your fear were a person, what would it say to you about why it is here?
- If your fear were a person, what would it be called?
Rule #4: Do not reinforce your fear response
catastrophic thinking is a typical fear reaction that can increase your fear. Physical symptoms such as heart palpitations, sweating or trembling are also increased. The whole thing is a vicious circle that keeps escalating. At least if you do not manage to to get rid of tormenting thoughts.
To regain control over your emotions and focus on relaxation, PALMTHERAPY can offer an excellent and helpful option that you can even try it completely free of charge can:
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Rule #5: Endure the fearful situation instead of fleeing
There is a lot of truth in the quote: “The way out of fear leads through fear.”
If you try to run away from your fears, you will not make any progress in the long term. Instead, you should try to endure the fear situations and face them. In this way, you will learn that the Fear can decrease on its own and you can carry on despite your fears. And of course, what works best for you to be able to manage your fear.
Rule #6: Consciously notice how the fear decreases on its own
When we are in a situation of fear, we can often feel helpless and think that the fear will never end. But the truth is that anxiety naturally not last forever and subside on their own.
It is important to realize that your fear is only temporary and that it is a natural reaction of your body to protect you from potential dangers (see Rule #1).
By focusing your perception on your physical symptoms you can feel your fear subside. The easiest way to do this is to breathe. Focus on your breathing and consciously notice how your breathing slowly becomes calmer and more relaxed.
Rule #7: Question your fear
This is about consciously questioning the fearful thoughts and feelings and checking whether they really rational and appropriate Often, fears have no real reason, but are merely the result of irrational thoughts or beliefs.
By realizing that your own fear may be unfounded, you can better control it and counteract it. For example, simply ask yourself:
- Is there a rational reason for my fear right now?
- Do other people around me also show signs of fear? (If not, this is a good indication that the fear is only in your head and not real)
- Why am I afraid right now?
Rule #8: Talk to others about your fear
It is often a great relief, when you can talk to someone about your fears. Talking about it can help you feel understood and gain a new perspective on the situation. It can also help you to better understand your fear and learn how to deal with it.
Important: Only talk to someone you really trust and who will really listen to you. This could be a friend, a family member or a psychotherapist. You will quickly notice that when you share your fears with others, you realise that you are not alone and that there are people who can help you. You can benefit from the experiences and advice of others and find new ways to deal with your fear.
Important: It's not about complaining to other people about your situation. It's about actively seeking help and learning to overcome your fear.
Rule #9: Take your time in a fearful situation
When you are in an anxious situation, it is important to give yourself time to calm down. Breathe deeply, concentrate on your breathing and try to relax. If you give yourself time, you will learn how to better control your anxiety.
Rule #10: Reward yourself for success!
It is important that you celebrate yourself for your successes! Even when it comes to overcoming your fears. This will help you to stay motivated and focus on your progress. It doesn't have to be a big reward - a small gift, a little more time for your hobbies, a piece of chocolate or a special activity can be enough to motivate you.
And those were the 10 rules for dealing with fear!
Bonus tip: Cope with anxiety with PALMTHERAPY
Resolve fears in just a few minutes - with PALMTHERAPY, this is actually possible. This is a technique where you gently massage certain points on the palm of your hand. This method is based on hand acupressure and can help you to relax and reduce your anxiety if you sometimes or even spend the whole day in fear and anxiety.
Here you can find more information about how PALMTHERAPY works: Palmtherapy Instructions.
And here you can find more information on how to acupressure anxiety you can handle.
Conclusion: Overcoming fear is possible step by step
One thing is certain: With these 10 Rules for Fear you can get your fears under control step by step. Because anxiety management is not magic, but a process that you have to go through step by step to resolve your fears – whether it is the fear of spiders, a heart phobia or the fear of career change.
Whether you are on the path alone or get help from a professional therapists It's up to you what you're looking for. In any case, you should definitely download our training video to learn how you can quickly regain control over your fears:
Download PALMTHERAPY training video now for 0,- EUR
Learn how to FOCUS BETTER and work more efficiently can
Get this training video and find out:
- how to master a challenging situation and why it is so important to be able to focus
- the 2 feelings, that prevent you from getting into the focused state you desire
- 2 stimulation points that relaxed concentration within seconds make possible
Register now and receive for 0,- EUR Access to exclusive training video:
Registration is done according to our privacy policy.
Frequently asked questions about the 10 rules for anxiety
What is the best thing to combat fear?
The best thing to do to combat anxiety is individual therapy that is tailored to the needs and causes of the anxiety. In some cases, medication can also be useful. The 10 rules for dealing with anxiety can be a first step to dealing with your fears and getting them under control.
Can you overcome an anxiety disorder alone?
It is possible to overcome an anxiety disorder on your own, but this is often difficult and time-consuming. Psychotherapy can help you make faster and more effective progress and avoid relapses. It is important not to be afraid to accept help and seek support.
Which exercises for anxiety disorders?
There are various calming methods for anxiety that can help to overcome anxiety disorders. These include breathing exercises, relaxation exercises, progressive muscle relaxation or mindfulness exercises. Individual therapy or a Fear Coaching can help you find the right exercises for your own anxiety disorder and implement them effectively. You can find more tips for overcoming fears here: Skills for panic attacks
How can I overcome my fear of fear?
In order to overcome the fear of fear, it can be helpful to confront the fear, recognize the triggers and observe the fear reactions. Therapy (e.g. a stress therapy) can help you learn techniques to deal with fear and gradually overcome it.
Can you also apply the 10 rules for anxiety when suffering from depression?
Yes, you can also apply the 10 rules for anxiety when suffering from depression. You then question the cause of your depression, give your depression a name, etc. In relation to depression, the 10 rules are:
1. Accept your depression
2. Observe the symptoms of your depression
3. Give your depression a name
4. Don't make your depression worse
5. Endure the depressive situation instead of fleeing
6. Consciously notice how the depressive feelings subside on their own
7. Question your depression
8. Talk to others about your depression
9. Take your time during a depressive phase
10. Reward yourself for success!
Christian Jäger & Jana Jäger
Christian and Jana help as founder of the PALMTHERAPY® Academy Psychologists and people in the medical profession use PALMTHERAPY® to achieve quick treatment results with greater ease and to implement these results sensibly as a coach – so that you can look fulfilled into the happy faces of satisfied clients every day.
