Why do fears come true

In a day period, these intrepid 29 wrote down their worries, reviewed them every night, and noted how severe these worries were. The researchers offered this bold -- and, some might find, mildly astonishing -- conclusion:. Higher percentages of untrue worries significantly predicted lower GAD [general anxiety disorder] symptoms after treatment, as well as a greater slope of symptom reduction from pre- to post-trial.

The notion here is that cognitive behavioral therapy helps worriers gain a better perspective on their actual realities.

Indeed, the researchers insist that their researchees had highly inflated notions of how many of their worries would come true. One sentence from their research might cause habitual worriers to write it down and frame it:. And everyone who has ever tried to help someone else with their problems knows that rationality isn't often the most effective remedy for a severe emotional state.

Lordy, I think I've ignored more sensible, rational advice than I've had pieces of chocolate. Gaining perspective is harder than talking sense to someone of the opposite political persuasion. This response is known as "fight or flight" because that is exactly what the body is preparing itself to do: fight off the danger or run fast to get away.

The body stays in this state of fight—flight until the brain receives an "all clear" message and turns off the response. Sometimes fear is triggered by something that is startling or unexpected like a loud noise , even if it's not actually dangerous. That's because the fear reaction is activated instantly — a few seconds faster than the thinking part of the brain can process or evaluate what's happening.

As soon as the brain gets enough information to realize there's no danger "Oh, it's just a balloon bursting — whew! All this can happen in seconds. Fear is the word we use to describe our emotional reaction to something that seems dangerous. But the word "fear" is used in another way, too: to name something a person often feels afraid of. People fear things or situations that make them feel unsafe or unsure.

For instance, someone who isn't a strong swimmer might have a fear of deep water. In this case, the fear is helpful because it cautions the person to stay safe. Someone could overcome this fear by learning how to swim safely. A fear can be healthy if it cautions a person to stay safe around something that could be dangerous. But sometimes a fear is unnecessary and causes more caution than the situation calls for. Many people have a fear of public speaking.

Whether it's giving a report in class, speaking at an assembly, or reciting lines in the school play, speaking in front of others is one of the most common fears people have. People tend to avoid the situations or things they fear.

But this doesn't help them overcome fear — in fact, it can be the reverse. Avoiding something scary reinforces a fear and keeps it strong. People can overcome unnecessary fears by giving themselves the chance to learn about and gradually get used to the thing or situation they're afraid of. For example, people who fly despite a fear of flying can become used to unfamiliar sensations like takeoff or turbulence. They learn what to expect and have a chance to watch what others do to relax and enjoy the flight.

Gradually and safely facing fear helps someone overcome it. Certain fears are normal during childhood. That's because fear can be a natural reaction to feeling unsure and vulnerable — and much of what children experience is new and unfamiliar.

Young kids often have fears of the dark, being alone, strangers, and monsters or other scary imaginary creatures. School-aged kids might be afraid when it's stormy or at a first sleepover.

As they grow and learn, with the support of adults, most kids are able to slowly conquer these fears and outgrow them. Some kids are more sensitive to fears and may have a tough time overcoming them. When fears last beyond the expected age, it might be a sign that someone is overly fearful, worried, or anxious.

People whose fears are too intense or last too long might need help and support to overcome them. A phobia is an intense fear reaction to a particular thing or a situation.

With a phobia, the fear is out of proportion to the potential danger. Now, imagine yourself handling the situation peacefully. Instead, you search for an information desk or a sign that will help you regain your sense of direction. You imagine yourself reaching the correct parking lot, unlocking your car door, and driving safely home without any bad incidents. The peace you experienced in your imagined scenario can actually help you get through the actual ordeal more peacefully.

Your fear and anxiety arise out of a certain part of your brain, and they allow emotion to overcome rational thought. When you feel your fearful symptoms coming forth, try to use a different part of your brain. Think about numbers, for instance. A nurse in the clinic might ask a patient to rate his pain on a scale of Use this scale for your anxiety. How anxious are you when 1 is perfectly calm and 10 is your very worst symptom? Stop and analyze.

Do you rate your fear at 7? Very good. You can work on lowering that to a 4 or a 3. Try using the next step to lower your fear rating. Breathing is more important than you think. Usually, anxiety begins with short breaths.

The short breaths cause a number of negative reactions in your body which quickly become an anxiety attack. The key to overcoming those fast outbreaks of anxiety is to control your breathing.

Fortunately, deep breathing is not complicated. Once you have recognized that you are becoming fearful, stop and focus on your breathing.

Take a breath in, and then slowly let it out. Make sure your exhale is longer than your inhale. Mindfulness is a passive thinking activity that allows you to become more aware of your fear. As you learned in Step 1, awareness helps you overcome your fear and anxiety. Practice these mindfulness tips during some of your less severe times of fear and anxiety. When you recognize your fear symptoms arising, sit down and think about what is happening to you.

This is like making a mental journal entry.