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Reading 1/1:
Read the passage carefully. Then choose the best answer.
How to Work with Threats
We deal with danger all the time in our lives, both real and perceived, though it shows up differently for all of us. The same environment can be safe for one person but present a threat to another. Just imagine a swimming pool for a swimmer and a non-swimmer; or two friends - one white, one Black - being pulled over by a police officer. Sometimes simply hearing about a threat such as when we read about climate change in the news - can trigger debilitating fear.
In addition, the impact of real and perceived threats is often the same - meaning that we can experience the same heightened sense of fear whether there is a car barreling down the street toward us or we are watching a frightening movie. The following techniques can help with many of the threats we deal with in our daily lives.
Learn to Distinguish Between Real and Perceived Threats
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In order to learn effective responses, it is important to discern between threats that present actual harm and those that only "feel real" and cause unnecessary anxiety. Mindfulness, or paying nonjudgmental attention to your moment-to-moment experience, can help you begin to notice your reactions when you feel threatened. Perhaps your heart begins to pound, or your skin feels hot. When you notice your fear response arising, you can ask yourself: Am I in real danger? If so, what can I do to protect myself?
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If you are not in immediate danger, take a deep breath. Acknowledge that you are frightened and practice self-compassion. Once you have calmed down a bit, you can decide how to proceed. Mindfulness can also be a helpful practice for reducing stress by helping you "calm back down" after perceiving a threat.
Examine Your Thoughts and Face the Fear
Working with a therapist to examine thoughts and their basis in reality can be beneficial. This helps in facing the fear directly. As Nelson Mandela said. "I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear." Similarly, behavioral scientist Frank Niles emphasizes that many of us mistakenly try to eliminate fear entirely. Instead, our goal should be to free ourselves from the control of fear, which requires courage-moving forward despite the presence of fear. We can pursue a full and meaningful life alongside fear.
Don't Catastrophize
Even if you are in a difficult situation, focus on what is happening right then. Don't waste time thinking about the worst that could happen-it probably never will. Just focus on what you need to do next. One good example is receiving bad news from a doctor. A person may initially feel overwhelmed, imagining all the negative implications for their future. They may focus on worst-case scenarios, which can hinder their ability to think clearly and ask important questions about managing their condition. Later on, as they find ways to manage their situation, they may realize how they could have handled the initial news more skillfully.
Strategize
If you know in advance you will be in a fearful situation, plan what you can do. This is when it might be helpful to think about what could go wrong-before you are ever in the situation! Learn as much as you can, come up with strategies and practice them. This is what the U.S. military does-practice and practice until the behavior becomes automatic.
For ovample if you are afraid of public engaking you can start by getting foodhack on your procantation stula than come un with wave to address your woaknossos and practice in front of
