24 Science-Based Tips to Deal with Anxiety

Introduction

This tutorial provides actionable science-based tips to help you manage anxiety effectively. Inspired by the experiences shared by Michelle Poler, who faced 100 fears in 100 days, you'll learn practical strategies for lessening stress and confronting your fears. Let's dive into techniques that can transform your relationship with anxiety.

Step 1: Understand Core Fears

Identifying the fears that contribute to anxiety is essential. Michelle outlines seven core fears that many people experience:

• Fear of failure
• Fear of rejection
• Fear of the unknown
• Fear of losing control
• Fear of being judged
• Fear of missing out
• Fear of death

Practical Tip

Reflect on which of these fears resonate with you. Acknowledging them is the first step toward managing your anxiety.

Step 2: Rank Your Fears

Once you’ve identified your core fears, rank them based on their intensity. This will help you prioritize which fears to tackle first.

How to Rank Fears

1. List your fears in order of intensity.
2. Rate each fear on a scale of 1 to 10.
3. Focus on the fear that has the highest rating to confront first.

Step 3: Embrace the Science of Fear

Understanding the biological basis of fear can help demystify your anxiety. When fears develop, they create mental pathways in the brain, often referred to as "superhighways."

Key Concept

• Superhighways: These are well-trodden neural pathways that make certain fears feel more intense and familiar. Challenging these pathways can help retrain your brain.

Step 4: Build Confidence Through Action

Michelle emphasizes that confidence can be cultivated by not allowing fear to dictate your actions.

Steps to Build Confidence

1. Take small, manageable actions toward your fear.
2. Celebrate small victories to build momentum.
3. Gradually increase the challenge level as you gain confidence.

Step 5: Question Your Assumptions

Examine the beliefs that fuel your anxiety. Often, our assumptions about situations can amplify our fears.

How to Question Assumptions

• Ask yourself:
  • What evidence do I have that supports this fear?
  • What evidence contradicts it?
  • What is the worst that could happen, and how would I cope?

Step 6: Share Your Experiences

Talking about your fears and anxieties can provide relief and perspective. Engaging with others who share similar experiences can foster a supportive community.

Ways to Share

• Join support groups.
• Discuss your experiences with trusted friends or family.
• Consider therapy as a constructive outlet.

Conclusion

Managing anxiety is a journey that involves understanding your fears, building confidence, and challenging your assumptions. By implementing these steps, you can begin to regain control over your anxiety and live a more fulfilling life. As you grow in your ability to confront fears, consider reading Michelle Poler's book "Hello Fears" for further insights and motivation.