How to Conquer Your Fears
- Brainz Magazine
- Mar 26
- 3 min read
Updated: Mar 27
Lena Yaghan is a Psychotherapist in Private Practice and an Anxiety Expert. She is a Certified Clinical Anxiety Treatment Professional. Lena is the creator of AnxietyEase, a life-changing practice in one App to better help individuals manage their anxiety daily.
We all have fears. Whether it’s a fear of heights, spiders, or flying in an airplane, these anxieties hold us back from living fully. Often, we tend to avoid our fears, which provides temporary relief but leads to long-term anxiety. This is called the Cycle of Anxiety. When we avoid the fear, the stronger it becomes. The key to breaking this cycle is by engaging in a method of Cognitive Behavioral Therapy (CBT) called Exposure Therapy.
What is exposure therapy?
According to the American Psychological Association, “In this form of therapy, psychologists create a safe environment in which to ‘expose’ individuals to the things they fear and avoid. The exposure to the feared objects, activities or situations in a safe environment helps reduce fear and decrease avoidance.” As a psychotherapist, I’ve seen firsthand how this approach helps individuals conquer their fears in a safe, structured way. Now, let’s take the first step in conquering your fears using these proven steps:
1. Identify your fear
The first step in overcoming any fear is to identify it clearly. What exactly are you afraid of? Ask yourself: What is the worst thing I fear happening in this situation? Is this fear based on reality, or is it an irrational fear? The more specific you can be about the nature of your fear, the easier it will be to address it effectively.
2. Create a gradual exposure hierarchy
Once you’ve identified your fear, you can begin to create a gradual exposure hierarchy. This is essentially a list of steps, starting from the least anxiety-provoking situation and moving toward the most challenging. The goal is to start small and gradually increase the level of exposure. For example, if you have a fear of driving, your hierarchy might look something like this:
Watching videos of others driving or looking at pictures of cars on the road.
Sitting in a car and getting comfortable with the car you will be driving.
Driving around an empty parking lot.
Driving to a local destination in your area.
Taking a driving course.
3. Begin with the least anxiety-provoking step
You want to start with the easiest step and least anxiety-inducing situation on your list, then gradually increase your exposure. As you progress through these steps, you’ll notice your anxiety start to diminish. As you get more comfortable with each step, you can gradually move on to the next, more challenging situation. Then, you can proceed to the next situation on your list. Keep the momentum going. Remind yourself to be patient.
4. Utilize relaxation and breathing techniques
Practice relaxation and deep breathing techniques while you are conquering these fears. It is normal to feel anxiety as you confront your fears. Relaxation and breathing techniques will help you stay calm as you move through each step of exposure. Practice these techniques throughout the whole process.
5. Acknowledge your achievements
As you move through each step, take time to acknowledge your progress. Even if you’ve only made it to step two on your list, that’s still a win! Conquering your fears is a process. Each small victory is a huge achievement. Celebrate your progress, and remind yourself that you are getting stronger and more capable with every step you take.
Conclusion
Conquering your fears is no small feat. If you feel that you need additional support, reaching out to a Cognitive Behavioral Therapist for more guided exposure interventions can certainly be helpful. They will work with you to personalize these steps for your specific fears, providing you with the tools you need to succeed.
Remember to be patient with yourself. Overcoming fear is a journey, and with each step, you're one step closer to freedom. You've got this now; let’s start challenging those fears!
Read more from Lena Yaghan
Lena Yaghan, Psychotherapist & AnxietyEase App Creator
Lena is a Psychotherapist with a passion for helping others conquer their anxiety and fears. She has dedicated her energy to helping others learn tools to better manage their anxiety daily. There is no fear or anxiety challenge she will not help an individual conquer. Her mission is to help others know you can conquer your anxiety. During her interactions with clients in her Private Practice, she decided to create an app to better help others in the world manage their anxiety. AnxietyEase was created in 2022. AnxietyEase has several anxiety tools in one app, such as guided deep breathing videos, journaling with a voice option, creating your mantra, and a worry timer.
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