Visualize and challenge your inner voice: 8 ways to overcome the fear of the unknown.
Fear is an essential feeling for survival. However, when it hinders development and obstructs new beginnings, it becomes excessive, and it is necessary to eliminate it.
What is the fear of the unknown called? The scientific term for the fear of the unknown is agnosophobia, explains licensed clinical psychologist Zita Kristo in an exclusive comment for NUR.KZ:
The first step in managing such fears is to recognize them, recommends licensed professional counselor and clinical director of Healing Pines Recovery, Michael Anderson. The reluctance to confront a specific fear will likely exacerbate it, emphasizes licensed therapist and clinical director at OC Revive, Brittany Astrum. Understanding fear weakens its grip, allowing individuals to cope with uncertainty with greater clarity and focus, explains psychotherapist and chief clinical specialist at D'Amore Mental Health, Gary Tucker.
Challenge the logic of your concerns and the rationale behind each negative thought you encounter, advises Brittany Astrum. Michael Villareal, CEO of Tres Vistas Recovery, recommends asking yourself the following questions:
By rationalizing your thoughts and finding ways and actions that will yield positive results, you can regain a sense of control and reduce your fear. If there has been negative past experience and concerns that it may repeat, investigate why it happened and whether there is a connection to the new situation or if it is simply a personal negative mindset.
Expert Michael Anderson advises in his comment to NUR.KZ:
Knowledge brings less ambiguity and more certainty, offers control, and replaces anxiety with confidence, explains Gary Tucker. This strategy can close the gap between the known and the unknown, making it easier to cope with new circumstances.
Remember how, when undertaking something new, there is a bit of fear because you don't know if your plans will succeed. We wouldn’t walk down a dark alley without being alert, nor would we jump out of an airplane without safety instruction, says life coach Rebecca Fellenbaum. The unknown presents both challenges and opportunities for learning, and a little fear encourages us to approach these situations thoughtfully.
Licensed clinical social worker and certified addiction specialist, clinical director of Porch Light Health, Steve Carlton advises:
This approach helps focus efforts in the right direction and makes you feel less like a victim.
Concentrate on those parts of your day or environment that are within your control. This will help you feel more grounded when everything else feels up in the air, confirms relationship expert on the mental health platform Hack Spirit, Tina Fey.
One effective way to cope with the fear of the unknown is to practice mindfulness, believes expert Michael Villareal:
Meditation, deep breathing exercises, or simply taking a few minutes to ground yourself in the present moment can be beneficial practices.
One method of physical grounding is to alternate dipping your hands in cold and warm water, focusing on the temperature and the sensations in your hands, writes Healthlife author Kristal Raypol.
If confronted with a situation lacking clarity, the next step is to develop a plan of possible actions, advises expert Michael Anderson. A clear structure will help alleviate the fear of the unknown.
If you don’t know where to start, begin by planning your actions. Break larger goals into smaller tasks. Completing these steps one by one will give you a sense of progress and motivation, notes Steve Carlton.
But be prepared for things not to go according to plan, and that’s okay, assures Michael Anderson. To adapt to uncertainty, it is important to be flexible. Those who survive are the ones who can adjust to difficulties.
Don’t constantly strain your mind trying to make sense of the chaos of negative thoughts about the future. Yes, we are evolutionarily wired this way: to survive, we must prepare for the worst. The future can feel like standing on the edge of a cliff. We are programmed to love certainty because it feels safe, explains Tina Fey:
Reframe your expectations and view uncertainty as an opportunity for growth rather than a threat. Challenge the irrational thoughts that arise from fear and replace them with more balanced, realistic ones, advises psychologist Zita Kristo.
Reaching out to friends, family, or a therapist can help check emotional attachments and offer different perspectives on your fears of the unknown, says psychotherapist Gary Tucker.
Talking about your fears can make them seem smaller and more manageable. It’s like letting off steam, explains Tina Fey. You can discuss your fears with someone supportive or a psychologist and ask for help in coping with them, suggests expert Brittany Astrum.
Fear of the unknown is natural, but it shouldn’t dictate our actions. Listen to the advice of specialists who can help you deal with the fear of the unknown, so you can move forward confidently.