14 Solutions to Overcome Fear and Worry

14 solutions to overcome fear and worry

When I’m afraid and worried I tell myself this.

1. All my fears and worries are my imagination. They don’t exist in reality. I'm always afraid and worried what if something terrible happens in the future. But the future doesn’t exist right now. It is non-existent. Suffering the non-existent is insanity. My fears and worries are non-existent, meaning they are 100% imaginary. People are always suffering what happened in the past and what may happen in the future. Both the past and the future don't exist right now. The mind has 2 parts: imagination and memory. Both of them are in one way, imagination because both of them don’t exist right now. All my fears and worries are my imagination. They don’t exist in reality. Stop living in my mind. Live in reality. Use all my senses. Look at what is happening right now in the present moment in reality.

2. When I’m afraid and worried, refocus on something else. Refocus on something that makes me happy or something important. Listen to music. Watch a movie or TV show. Read a good book. Read helpful mental health articles or helpful articles in general. Read good quotes and apply those quotes to my life. Walk outside. Exercise. Make music or play an instrument. Draw something. Write in my journal.

3. Worrying, being afraid, doubting, and overthinking are worthless, pointless, and useless. They never solve problems. They never change the outcome. They are worthless. 85% of what we worry about never happens. They are like drug addiction. Or more accurately, they are like poison. Worrying, being afraid, overthinking, and doubting are putting poison in my body. I think it solves problems and makes things better, but that is a lie. The truth is, these things kill me, ruin my life, and waste my time and energy. Don’t do compulsions and rituals. Don’t run away or avoid my fears. I have to face them. I have to expose myself to the things that make me afraid and worry, and refuse to do compulsions and rituals. Doing compulsions and rituals is like drug addiction. I keep using the drug, thinking that it will make me happy and make my life better, but it is the opposite. The truth is, it kills me and ruins my life. Fear and worry are horror movies I am creating in my mind. But I don’t make money. They are worthless. Many people watch horror movies, and the movies don’t kill them. Because movies are fiction. Just like fear and worry are disturbing and horrifying, but they can’t actually kill you. It’s all fiction; it’s all in your head.

4. I am not my thoughts. There are a billion thoughts every day. They are not reality. My thoughts are lies. A random person who says horrible things about me, lies about me, and makes false accusations about me. My thoughts are just like this person. Don’t listen to them. They’re all lies. Challenge my negative thoughts. Put them on trial. The evidence for my thoughts does not exist. My thoughts are lies. I am not guilty. Don’t fight my thoughts. Accept them. When I have Disturbing, unwanted thoughts, tell them, “Whatever. I don’t care. Maybe it happened. Maybe it didn’t. I’m just living in the present.”

5. In an emergency situation, I have to do something important. I have to call 911, the police, ambulance, or fire department. I have to get away from danger and get to safety.

6. When I have a problem, face it immediately and solve it. Find or create a solution. Do everything I can to solve the problem. When the problem is solved, that is good. Accept it. Let it go. Move forward in my life. If I can’t solve the problem, accept it, move forward in my life, and let it go. There is nothing I can do to change anything. Face my fears. Exposure response prevention. When I run away from my fears or avoid them, the more powerful they become. I have to face them and overcome them. Thinking will not overcome fear and worry, but action will.

7. There is no perfect time to change myself and my life. The perfect time to change myself and my life is right now. I can improve every day. I can learn something new or valuable every day. I have to live for my happiness and peace of mind. Do something important or something that makes me happy every day. Do something that makes my life better every day. Like walking outside, listening to good music, reading a self-help book, or watching a movie or TV show. Enjoying a nice cup of coffee or lemonade or something else. The smallest, simple, good things in life make life easier.

8. Stop wasting my time worrying, being afraid, doubting, and overthinking. Time is our greatest resource. We always lose it but never gain it. We are all going to die one day. Don’t throw away your life or ruin it. Don’t become 90 years old and realize that you wasted your entire life killing yourself.

9. I have to force myself to keep going and moving forward. Don’t freeze. Don’t be stuck in the same place. Don’t repeat the same words, sentences, speech, actions, thoughts endlessly. I can’t be stuck in the same place forever. I can’t be stuck doing the same thing endlessly. Most of the time in life, do everything once. If I want to check, check only one time. I have to let it go and move forward in my life. I can’t stay at home all day, and I can’t stay at work all day. I can’t stay in one place every hour of every day. Something has to change.

10. I have to be strong. I have to trust myself, believe in myself, encourage myself, and be confident. I know myself and my character. I know I will never intentionally do anything to hurt myself, my family, my friends, people I care about, or random, innocent people. I know what is truth, what is right, justice, good morals, good ethics, how to obey the law, and how to treat other people well. I have to follow my morals, ethics, and beliefs. Most of the time, my actions reflect my intentions. I am myself. I am living my life. No one else’s. Only I can change my life. No one will change it for me.

11. I deserve happiness and peace. I deserve to be treated with respect, compassion, kindness, and love. I didn’t commit an evil, terrible crime to deserve to be treated like a monkey or like garbage. Don’t be a mental slave of my enemies. Don’t be a prisoner in my mind. Don’t become the people who hurt me deeply. Take responsibility for my actions and my life.

12. Choose peace. If your life or someone else’s life is in serious danger, and you have to fight to protect yourself or other people, you have to fight. But when your life is not in that situation, choose peace. Choose forgiveness, peace, and love. Try to forgive and let go of the hatred, anger, and bitterness towards your enemies, whoever hurt you deeply. This does not change the past or excuse them for what they did. They did something terrible and hurt you deeply. They should not have done it. But forgiveness is freeing you from being a mental slave, a mental prisoner of them. Allowing hatred, anger, sorrow, bitterness, and grudges to control you and your mind is being a mental slave of them. Hatred, anger, sorrow, bitterness, and grudges are poisons; they are cancer. They don’t hurt other people. They kill you. Love and peace do not create fear. Hatred, anger, and violence do. You cannot be free from fear when you are always creating fear. If you can’t forgive them, try to let it go. Do something else with your time and your life. Don’t let the people who hurt you ruin your present and control your life. If you think they don’t deserve your forgiveness, then you deserve to be happy and free from them.

13. Acceptance. Accept the things in my life I can’t change. The past is finished. I can’t change it. The future is unknown and unpredictable. No one knows the future. 95% of things in my life are out of my control. Accept uncertainty. Life is filled with uncertainty. It is impossible to be 100% certain about everything. It is impossible to know everything definitively and have definitive answers for everything. Some of yesterday has already been forgotten. It is impossible to predict everything that will happen tomorrow, the next day. Accept that we will all die one day. Accept that many terrible things have already happened to me and many terrible things will happen in the future. I can’t keep worrying about the things in my life I can’t change. I can't keep suffering because of the nonexistent. Suffering that which does not exist is insanity. Nothing will be solved if I worry about the things I can’t change. Many things in life are not my fault or my responsibility. I have many people who care about me and love me. They will try to help me during difficult or terrible circumstances in my life. They don’t want me to suffer or for my life to be ruined. They don’t want me to get locked up in jail or prison for 25 years, 50 years, or until I die. They want me to be happy and free.

14. Live in the present moment. The past is finished. The future is unknown and unpredictable. I can only live in the present moment. All I need to live in this world is to eat food, drink water, breathe clean air, and sleep at night. When I'm worried and afraid, refocus on the present moment. Look at what is happening right now in the present moment in reality. Use all five senses. When I'm worried and afraid, when what if thoughts are in my mind, refocus on something else. Do something important or something that makes me happy every day. Do something that makes my life better. I want to be happy.