How to Overcome Anxiety and Fear

Extreme nervousness and apprehension, excessive worrying and obsessive thoughts, compulsive behaviours, anxiety attacks and panic attacks, irrational fears and phobias, even severe depression - are all based on anxiety and fear.

Millions of people spend a lifetime searching for the answer to these problems. Many undergo therapy or take medication for years, often with little success.

They can seem impossible to deal with and make us feel that we'll never be free ... but it doesn't have to be like this.
With the right knowledge it is possible to cure all these problems completely.

There is one way to truly overcome anxiety and fear, here it is:-

1. Grade things that cause you anxiety on a scale from 1-10 (more if you need to).
10 = situations / circumstances / compulsions / thoughts / tasks etc. that cause only very mild anxiety. 1 = the most terrifying.

2. Start with number 10.
Feel the anxiety, let it happen and control it by accepting it and relaxing. Note that here it is very important that you actually have anxiety, feel it and feel yourself control it. The goal is not to be anxiety free, everyone has anxiety but for some of us we have become more sensitive to it. The aim is to experience a small amount
of anxiety at the lowest level and learn that we can control it. To feel ourselves control it.

3. Move to level 9.
Do the same as before. Feel the anxiety and feel yourself controlling it.

4. Gradually move up through the levels.
Only move to the next level when you have mastered taking control at each level. Remember, nobody in this world has no anxiety - it is part of being human. Taking control is feeling scared but remaining calm, not letting it progress to panic.

Nature versus Nurture

Anxiety is a part of human nature, a survival mechanism that has evolved to protect us, and the problems it can bring, in themselves, reflect what it means to be human:-

- worrying (planning ahead)

- physical symptoms (eg. increased heartrate/breathing to prepare us for action)

- even obsessive compulsive behaviour (the need for order and control)

All are deeply ingrained in human make-up to help us survive.



However, when we talk about nature versus nurture in regard to anxiety problems we are usually referring to the cause of the problem: is it due to nature (a faulty gene, brain structure, chemical imbalance or disease) or nurture (the environment we live in, our experiences, learning and conditioning)?

The answer, of course, is both - but what role does each actually play?

Genetic information passed from parent to child could contain much more than we are aware of today, possibly even passing on hopes, fears and desires - such things being an integral part of a person's make up. Without doubt a parent that has lived a life 'surviving' with OCD (or depression or high anxiety etc.) will pass
such 'survival' information to their offspring.

However, all such information can only be in the form of predispositions - ways to behave given the 'right' (although negative) conditions for the inherent information/potential behaviours to flourish. This must be the case, for adaption (survival) purposes - it would not be sensible to be born into an unknown environment with 'fixed' attitudes/behaviours. Eg. it would not be appropriate to be constantly fearful in an environment of love.

So - genetics is important in the form of predispositions: coded information from our ancestors to help us survive/ thrive in various environments ... but it is the environment in which we live that controls whether these predispostions flourish or wither and die.

What is Anxiety?

Imagine you're lying on a beach. It's a beautiful day, the sun is shining and there is a gentle breeze wafting over your body. Sounds of nature fill the air as you chat and laugh with family and friends. You are surrounded by people you love and respect and who love and respect you. You feel warm, contented and happy, totally relaxed, anxiety-free.
Now imagine a very different scene. It's the dead of night, you are alone walking down a dimly-lit alley. There are doorways on either side - who knows what's hiding in them, waiting to pounce? You are scared, your senses are heightened - your sight and hearing have become more sensitive, able to pinpoint the slightest movement or sound. Your breathing and heartbeat have become more rapid, you feel light-headed and dizzy, want to go to the toilet or throw up, your limbs feel shaky and your whole body is now charged with energy, full of anxiety, ready to fight or flee, possibly for your life.