Everybody experiences fear. It can creep up on you when you hear a strange noise when you're home alone or when you give a presentation in front of your colleagues. When your fear becomes overwhelming, impeding your sleep, ability to succeed at work or capacity to have healthy relationships, you might need to practice exercises or get professional help to overcome your fear.
Practice
If you're afraid of something that you can practice such as speaking in public, MayoClinic.com recommends that you practice over and over until you feel comfortable. Once you know that you're capable of doing something such as giving a speech by memory only, you'll be more likely to relax before and during it. You can use this exercise with other fears including fear of dogs or heights. Over a period of time you can expose yourself to your phobia in a safe place. For instance, if you're afraid of dogs, you could ask a friend who has a friendly dog to stand on the other side of the room with the dog on a leash, and then bring the dog closer to you until you're comfortable enough to pet him or stand next him. This might take several attempts.
Deep Breathing
When faced with a fear, it can become crippling. Some people experience panic attacks when they have to do something they're afraid of. Others develop anxiety disorders. The physical responses that occur when you're afraid can be controlled if you concentrate on them. The first step is to control your breathing by taking deep breaths in through your nose and out through your mouth. Count your breaths to focus on something other than your fear, and close your eyes if needed. Once your heart has stopped racing and your palms have stopped sweating, you'll be better prepared to face your fear.
Guided Imagery
Cognitive-behavioral therapists often teach their clients a technique called guided imagery. With this technique, you close your eyes and imagine that you are somewhere safe that makes you happy. You should attempt to involve all of your senses when practicing guided imagery. For instance, if you feel safe and happy when you're in your backyard, you might picture your dog running in the grass, feel the sun on your cheeks, smell the roses blooming in your garden and hear the birds chirping. Try to take deep breaths during this exercise and open your eyes and turn back to the present moment when your symptoms of anxiety have lessened.
Combat Irrational Thoughts
One reason people suffer from severe phobias is due to irrational thoughts. When you think about the thing that you're scared of, what specific thoughts do you have? Write them down, and examine each one individually. Helpguide.org reports that most people who worry more than normal think of the world as a more dangerous place than it is. Figure out if this is the case with you. Next to each irrational, negative thought, write down a positive or rational thought to combat it. When you find yourself afraid, reread your list.
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