10 ways to overcome fear

1. Take your time

It is impossible to think positively when you are full of fear or anxiety. The first thing you need to do is take time to calm down.

 Drain yourself from anxiety for 15 minutes by circling the block, making a cup of tea or taking a bath.

2. Take a deep breath

If you start experiencing rapid heartbeat or sweaty palms, the best thing to do is not to fight.

Sit where you are and just feel the shock without trying to distract yourself. Place the palm of your hand on your stomach and breathe slowly and deeply.

The goal is to help the mind become accustomed to dealing with panic, which eliminates fear.

Try this breathing technique for pressure:

Concentrate on inhaling and exhaling deep air through your mouth, letting the air slowly fill and leave your chest and abdomen. Breathe in four numbers, hold the second, and exhale four times.

3. Deal with your fears

Avoiding fear makes it even more frightening. Whatever your fears, when you face them, they should start to fade. If you panic one day while riding the elevator, for example, it is best to return to the elevator the next day.

4. Think too bad

Try to think of the worst thing that can happen to you - perhaps panic and heart attack. Then try to imagine yourself having a heart attack. It just doesn't happen. Fear will flee when you chase after it.

5. Look at the evidence

It is sometimes helpful to challenge negative thoughts. For example, if you are afraid of getting stuck in a lift and crowding, ask yourself if you have ever heard of someone else. Ask yourself what you would say to a friend who has the same fears.

 6. Do not try to be perfect

Life is full of pressures, yet many of us feel that our lives should be perfect. Bad days and obstacles will always happen, and it is important to remember that life is a mess.

7. Visualize the scene

Take a moment to close your eyes and think of a safe and quiet place. It could be a picture of you walking on a beautiful beach, or lying in bed with a cat next to you, or a fond memory from childhood. Let positive emotions soothe you and make you feel comfortable.

8. Talk about it

Sharing fear greatly removes their fears. If you are unable to speak to a colleague, friend or family member, call the Breathing Space on 0800 83 85 87.

You can also try to outline behavioural psychotherapy, with a service like NHS Living Life. If you would like to find out more about this appointment-based service, you can visit the Living Life website.

If your fears do not work, you can seek help from your doctor. Doctors can refer people for counselling, mental health care or help with online mental health services, such as Living Life To the Full.

9. Go back to basics

Many people turn to alcohol or drugs for anxiety, but this will only make matters worse. Simple, daily activities such as a good night's sleep, a healthy diet, and a walk are often the best antidote to anxiety.

10. Reward yourself

Finally, give yourself some fun. When you hit that phone you were always scared, for example, boost your success with exercise, trips, food outings, a book, a DVD, or any other small gift that makes you happy.