Sometimes, in order to stay in control of a situation, it is very important not to show that you are afraid. After all, when someone threatens you, they tend to look for confirmation that their words or actions have had the desired effect. He wants you to cry, to beg, to shake your hands and lips. The aggressors want to know that they have achieved their goal and that you are in their power. Don't give them this opportunity, learn to hide your fear.
Instructions
Step 1
The best way to avoid showing fear is to deal with it. When we experience fear, its "markers" appear reflexively. We cry, turn pale, tremble not because we want it or don’t want it, but because our body throws out into the blood the "fear hormone" - adrenaline. It makes your heart beat faster, causes vasoconstriction, dilates your pupils - remember, "fear has big eyes"? So, this is true, and it is very difficult to cope with the physical reactions of the body, but it is possible.
Step 2
Learn relaxation techniques such as deep breathing. Relaxation techniques can help you calm down when you are in fear and anxiety. They can also help you curb the physical manifestations of fear, such as a rapid heart rate and rapid breathing in and out. Exercise a little every day - sit in a comfortable position with one hand on your stomach. Breathe in through your nose, feeling your belly lift, and exhale through your mouth. Continue breathing deeply for two to five minutes, or until you feel calm and relaxed. Over time, this practice will become easier and easier for you, and you will learn how to breathe in any position, feeling how peace descends on you, your pulse returns to normal, panic, fear, tears recede, limb tremors decrease.
Step 3
After you have mastered your panic reactions, you can begin to indulge your thoughts by asking yourself, "This fear is logical and rational or irrational." To overcome the feeling of fear, you need to be aware of the true background of what is happening. For example, “it is unrealistic for this person to cause me physical harm, if he wanted to, he would have done what he has been talking about for a long time. All he wants is to scare me, so otherwise he is helpless. " Remember the proverb - "A barking dog does not bite."
Step 4
Smile. Do it even through force. Firstly, a smile is a trigger of positive emotions and violates the scenario of panic and flight planned by the aggressor. Secondly, even with a forced smile, the muscles working in a certain way send a signal to the brain, forcing it to release "hormones of happiness", which means that the level of adrenaline injected into the blood decreases.
Step 5
Accept that there is nothing wrong with conflict. Conflict is a part of life, there will always be someone who disagrees with you, whom you can annoy. By accepting this fact, you can overcome your fear and fight back the aggressor.
