How to beat fear and anxiety when outside your home

J B

The day, or for some, the week (no judgement here) gets to a point where you need to get outside your home. It can be a mundane thing, but for others it can be a constant battle with feelings of fear and anxiety.

These feelings often come from the uncertain world we live in. They are normal feelings that many people experience. Some people have more resources to face the world and recognize that this fear is irrational and can overcome it.

But for others, that fear can feel all too real and don't get me wrong, it is. You're suddenly feeling overwhelmed by all the people that pass around you. In some cases you even start feeling afraid because your surroundings give you a bad vibe. Again, those are normal feelings that people feel and that is what is making it hard to step out the door.

And that’s okay—everyone has their own journey in managing anxiety. The good news is that there are tools and strategies to help you deal with these feelings. They can make the outside world feel less scary, as it should be.

Lego figurines fighting
Photo by Super Snapper

Fight-or-flight instinct and the irrational fear

First, it’s important to understand that anxiety thrives on uncertainty and feeds from it. When we feel powerless, we often imagine the worst outcomes and boy, they can be gruesome. That's why it's important to understand what an irrational fear is.

An irrational fear happens when we think something dangerous could occur. This is true even if there is little or no real threat.

The fear of what could go wrong outweighs what’s actually happening in most cases. Even though you know that the chances of something bad happening are low, those thoughts can still creep in.

Our fight-or-flight instinct triggers this kind of fear to keep us safe from real threats. But, in today's world, our minds can sometimes overreact, treating safe situations as if they were dangerous. When you recognize that your fear is irrational, you can pause, take a deep breath, think clearly, and remind yourself that you're safe. It’s about challenging those ‘what if’ thoughts and focusing on what’s in front of you.

Opened door revealing the sea and person standing in the background

Photo by Alexander Milo

5 suggestions in facing your fear and anxiety when leaving your house door behind

1. Ease into exposure

If taking your first step outside feels daunting, then start small and gradually build up your comfort level. Don't get yourself into a huge mall at peak time just because you like a challenge and want to see how crowd surfing works.

Begin with a short, manageable trip to less intimidating locations. For example, take a brief walk around your block or visit a nearby park during quieter times. The goal is to make each outing feel achievable without overwhelming yourself.

As you become more comfortable, slowly increase the length and complexity of your outings. This could mean extending your walks or venturing to slightly busier places. By gradually exposing yourself to more challenging environments, you build confidence and reduce anxiety over time. Remember, it’s about progress, not perfection—each small step helps you move closer to feeling more at ease outside.

2. Get into a safety routine

Having a little pre-outing ritual can make things feel less overwhelming. Maybe plan your route, give a friend a heads-up, or pop in your favourite playlist before you head out. It’s all about making things feel a bit more under control.

Part of your routine can be making sure you have everything for your outing, like your phone, keys, and any safety items. This preparatory phase can help establish a sense of readiness and reduce last-minute stress. Additionally, consider incorporating calming practices like a few minutes of deep breathing or visualisation exercises to centre yourself before leaving.

3. Limit Exposure to Fear-Based Media

Constant exposure to fear-based news and media can heighten anxiety. Be mindful of what you consume and try to balance it with positive, reassuring content. Taking breaks from the media can help you maintain a more balanced view of the world. Simply put, the more exposed to bad media you are the more you'll be thinking that everyone is out there to get you.

In addition, set boundaries for when and how much media you consume. Set specific times to check the news instead of scrolling through social media all day.

This prevents negative information from bombarding you throughout the day. Balance stress by filling your day with uplifting content, such as a podcast, an inspiring video, or positive stories. This can help you maintain a more optimistic outlook.

Limiting what you see isn't about pretending things aren't happening. It's about protecting your mind and focusing on things that make you feel good.

4. Grab a Personal Safety Alarm

These tiny gadgets might seem like a small thing, but they’re pretty handy. They make a loud noise if you need them to, which can boost your confidence. Just make sure you’re comfy with how to use it so it’s ready when you need it.

Additionally, consider attaching the alarm to something you always carry, like your keychain or handbag, so it's easily accessible. Regularly check your alarm to make sure it works and that you know how to use it quickly. A personal safety alarm helps you feel more secure and gives you a dependable tool if you ever feel unsafe.

5. Talk to Someone

Sometimes chatting with a therapist or counsellor can give you extra support and strategies. They can help you work through your fears and come up with a plan that fits you.

They can offer tailored coping mechanisms and techniques specifically designed to address your unique concerns. Additionally, therapy can be a collaborative process where you learn to identify triggers, set realistic goals, and build resilience.

Plus, having regular sessions can be helpful. It helps you keep getting support and adjust your approach, so you keep improving with your anxiety.

Woman sitting on top of a cannon displaying a battle cry
Photo by Tekeyah Whit

Take charge

So, why should you work on beating fear and anxiety when outside your home? First off, anxiety and tiredness go hand in hand—constantly dealing with fear can make you feel worn out and down. Plus, when going outside feels more daunting than it should, it only adds to your low mood.

You need to tackle these issues so you can lift your spirits and break free from that cycle of exhaustion. Start with small steps, create a routine that makes you feel safe, and talk to a therapist if you need more support.

Celebrate each bit of progress, no matter how small, and remember, this is a personal journey. Keep moving at your own pace, and soon enough, stepping outside will start to feel much more manageable. You’ve got this!

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