OVERCOMING ANXIETY

How best to face your fears and move on with confidence BY Archana Law

Are anxiety and fear major problems in your life? If you answered ‘yes,’ you’re not alone. Anxiety and fear are intense action oriented emotions; they can feel overwhelming and difficult to control.

Many high achievers struggle with these emotions, believing that success inevitably comes at the cost of their wellbeing. While anxiety may never disappear entirely however, it is possible to manage and even harness the feeling, to fuel personal growth and success.

ANXIETY Many senior professionals accept the belief that success always demands a price at the expense of their personal lives. When work related stress spills into one’s private life, it manifests as fatigue and emotional tension.

Fatigue is the natural consequence of a demanding work schedule while emotional tension stems from frustration, self-doubt and unresolved issues. The key to overcoming this cycle lies in building mental resilience and incorporating mindful practices that help high achievers maintain their emotional balance.

Motivational speaker Denis Waitley says: “There are two primary choices in life – to accept conditions as they exist or accept the responsibility for changing them.”

Modern neuroscience tells us that our nervous systems are wired to retain experiences, meaning that past fears and anxieties can continue to shape our responses. The good news is that we have the power to change the trajectory of our thoughts and behaviours.

MINDFULNESS Mindfulness has emerged as a transformative tool for top performers in business, sports and the arts. It sharpens one’s focus, resilience and emotional regulation, all of which are essential for peak performances.

Research has shown that mindfulness practices help individuals navigate the inevitable stressors of life with greater ease and allow them to respond rather than react to challenging situations.

AWARENESS Here is a simple exercise. Find a comfortable position: sit upright with your feet flat on the floor, arms and legs uncrossed, and hands resting on your lap. If you prefer to keep your eyes open, focus on a spot to minimise distractions; otherwise, gently close them. Take a few deep breaths, and note the sound and feel of each inhalation and exhalation.

Be aware of your surroundings, sounds nearby and far away, the sensation of your body in the chair, and where your hands and feet make contact. Expand your awareness to the rest of your body by simply noticing any sensations without trying to change them. Acknowledge any thoughts, doubts or fears that arise and make space for them without resistance.

When you are ready, gradually widen your awareness – take in the sounds around you and gently open your eyes, bringing this sense of presence into your day.

INNER CALM Find a quiet place where you won’t be disturbed for five to 10 minutes. Close your eyes, take slow deep breaths and imagine your mind as a white room with two doors. Thoughts enter through the front door; and they leave through the back. Simply observe each thought as it arrives without engaging, analysing or resisting it.

If judgement arises, acknowledge it as simply another thought and let it pass. Recognise that thoughts are fleeting visitors, not commands or truths. Keep breathing, watching and allowing each thought to come and go. With practice, you will cultivate emotional distance from your thoughts and reduce their power over you. Try this daily exercise to build mindfulness and inner calm.

POSSIBILITIES Find a comfortable position, close your eyes and focus on your breath. Recall a recent situation where fear or anxiety made you want to escape. And as the memory unfolds, observe the storm of emotions – thunderous thoughts, tense sensations and the powerful urge to react. Instead of resisting, open yourself to the experience.

Note the discomfort and acknowledge the pain beneath the storm with kindness and curiosity as you would for a loved one in distress. Stay present and recognise your strength when facing the storm, and reflect on what has shifted within you once the calm returns. Commit to meeting future storms with the same courage and awareness.

You can’t move forward while constantly looking back, trapped in old patterns and self-doubt. Take a moment to breathe, be present and imagine holding a book titled Your Life. As you flip through, you will see past experiences; but notice that the pages ahead are blank – because your future is unwritten and full of possibilities.

Overcoming anxiety and achieving success isn’t about making grand sweeping changes overnight. It is about consistently taking small deliberate steps toward resilience and wellbeing, reclaiming control over your life and turning anxiety into a source of strength rather than a barrier to success.