Tips for Overcoming or Facing Fear in Recovery

Estimated watch time: 4 mins 32 secs

Summary:

Fear is a natural, biological response. You have a chemical reaction when you are experiencing something scary and that’s not a weakness. We need fear to keep ourselves safe. However, when that fear becomes chronic, it can be an issue. Learn methods to overcome chronic fear, such as exposure therapy.

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Transcript:

u003ch3u003eFacing Fearu003c/h3u003ernu003cemu003eToday’s lesson is on facing fear.u003c/emu003ernrnNow for most of us, fear is constricting, even paralyzing. For others, those thrill seekers, it can be energizing and maybe even a catalyst for growth.rnrnRegardless, it’s important to remember that there is a science when it comes to fear. The fight, flight, or freeze response, that’s put together by a group of chemicals in our body. Epinephrine, norepinephrine, and dopamine. These chemicals are released into our body, which allows us to shut down parts of our bodies or systems within our body that aren’t necessary for survival. Our blood flow slows down, the digestive system slows down. And during these dangerous situations, the blood is rushed to the heart and skeletal muscles, which we need to either fight or get the heck out of there.rnrnFeeling fear is absolutely natural. It’s inevitable because it’s a biological process that we have within us to help us maintain our own safety. Fear does not equal weakness. However, when our fear turns into chronic fear, that’s when it becomes a major issue. That chronic fear is counterproductive. It can cause physical and emotional issues, stomach upset, over eating, insomnia, weakening of the immune system, decreased sex drive and of course, anxiety and depression. Chronic fear will lead to stress and exhaustion.rnrnLet’s consider a couple solutions to overcoming fear.rnrnThe first one is when you take care of it right away. So, something happens. It scares you and you immediately either try again or you clear the fear, you understand and then make it rational. And it’s not stuck with you. It’s not stored in your memory as a negative experience. Think of a child learning how to ride a bike. They fall off of the bike. The parent encourages: come on, child. Come on. You can try again. You can do this. And so they get back up on the bike and before you know it, they are riding without assistance. So they’re no longer scared of the bike.rnrnThe second solution is for what we call a learned fear and we’re looking for what we call extinction of that fear. Now, this is going to be a fear that we did not have the opportunity to tackle right when it happened. Ways that we can do this is exposure to the stimulus. So let’s say you’re scared of a dog. If you have a fear of dogs, maybe you were barked at all the time as a child or you had one very bad experience with a dog, then that has stuck with you.rnrnSo exposure could look something like meeting a smaller dog that, you know, is very friendly, being able to build your confidence when it comes to being around dogs. And that can help. That can change that learned fear to a positive.rnrnThere’s also medications that can be used to help with anxieties and fears. Then there’s also EMDR, Eye Movement Desensitization and Reprocessing. This asks the patient to remember with great detail visually the trauma that was experienced and then using different modalities, most often the finger, as it moves back and forth in front of the patient’s face to use bilateral stimulation in order to change that negative cognition or that negative thought process into a positive or make it at least so that it doesn’t affect you in such a strong way.rnrnAnd the last one is cognitive processing therapy, which involves focusing on the emotions such as anger, guilt, and sadness that survivors of trauma often experience in addition to fear and anxiety.rnrnAs we think about fear and how it may contribute to us being less resilient than we would like, let’s look at these factors. First of all, identify the fear and address it. If we continue to push our fears to the side or if we don’t acknowledge them, then we’re not able to process through them.rnrnThen change what you can. If there’s something that you can change about a situation or relationship, then change that. Make the fear less powerful. Understand those parts that you can’t change. And be OK with that.rnrnLastly, stay optimistic. Look forward. Look for the bright, look for the positive.rnrnu003cstrongu003eIn the next lesson we will discuss Meaning, Purpose, and Growth.u003c/strongu003ernrnThank you for choosing The Recovery Village. If you or a loved one are struggling with mental health or substance abuse and would like to find out more about the programs we offer, please reach out to us directly at u003ca href=u0022tel:855-387-3291u0022u003e855-387-3291u003c/au003e.

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Transcript:

Understanding Self-Regulation

This lesson will focus on self regulation.

What is self-regulation? Self-regulation is the act of regulating, reducing and resolving our dysregulation through our own decision, skill and willpower. It is also controlling one’s behavior, thoughts and emotions while identifying long term goals and the ability to manage disruptive emotions and impulses.

Self-regulation versus self-control.

Self-regulation is reducing the frequency of strong impulses by managing stress, load and recovery. It is also the ability to monitor or manage your thoughts, emotions and behaviors in ways that are acceptable and produce positive results.

On the other hand, self-control is inhibiting the strong impulses. It is also control of one’s emotions, desires or actions by one’s own will.

How is self-regulation developed?

Self-regulation begins when we are children and follows us into adulthood. As we mature, our self-regulation keeps us from reverting back to childhood behaviors. Children develop self-regulation through warm, understanding, compassionate and responsive relationships. They also develop it by watching and emulating the adults around them. If an adult is lacking self regulation, they may suffer from lack of self-esteem, self-confidence and self-love. It may also cause them to mask their feelings of anxiety, depression or PTSD as anger or frustration.

Why is self-regulation important?

Self-regulation is essential to trauma therapy because virtually all survivors deal with ongoing emotional reactions to things that remind them of the past, such as triggers and secondary alerts. And with the increased vulnerability to stress, that usually follows trauma.
Trauma shocks all systems. These include the following:

Cognitive: Trauma affects the ability to process thoughts and make good judgments
Physical: Trauma affects our muscles, joints, metabolism, temperature, sleep, immune system, etc..
Spiritual: Trauma affects our world view, our understanding and meaning of life, society and the world.
Social: Trauma affects relationships with spouses, family, friends, colleagues and strangers.

An individual self-regulation system after trauma plays out in two opposite ways. Some survivors are prone to hyperarousal, which is like carrying an invisible volcano inside, stoked with easily triggered anger, panic or anxiety. Other survivors are prone to the opposite, hypoarousal, which is characterized by numbness and withdrawal. Unresolved trauma causes a person to respond with excessive fight, flight and/or freeze response in relation to their current situation.

What happens if we do not learn how to self regulate?

We may develop any of the following: anger, aggression, anxiety, withdrawal and or isolation, difficulty developing and maintaining relationships, substance abuse and addiction. Other addictions may include gambling, sex, shopping, food. Job dissatisfaction and lack of general well-being, which may lead to suicidal ideation or attempts.

Effective strategies for self regulation: mindfulness, which could include eating, breathing and walking. Cognitive reappraisal. Breathing exercises. Eating healthy, drinking lots of water and limiting alcohol consumption. Using self-hypnosis to reduce your stress level and remain calm. Exercising regularly. Sleeping seven to eight hours a night. Making time for fun outside of work. Laughing more often. Spending healthy time alone and managing your work life balance.
In the next lesson we will discuss coping skills.

Thank you for choosing The Recovery Village. If you or a loved one are struggling with mental health or substance abuse and would like to find out more about the programs we offer, please reach out to us directly at 855-387-3291.

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Facing Fear in Recovery