Cultivate and pursue a strong sense of purpose, as it is essential for high well-being and is the most effective way to overcome fears about the world’s dangers.
To overcome fear, cultivate a stronger motivation towards a goal or the welfare of others, making it more important than the risks that might otherwise deter you.
Overcome fears and improve well-being by taking action to help others in need and pouring yourself into meaningful causes, ideally by engaging in real-world activities rather than just online.
If an objective assessment indicates that something you fear is not likely to actually hurt you, proceed with the action anyway to prevent the fear from solidifying into an anxiety disorder.
Do not avoid things that scare you, as avoidance teaches your brain to maintain the fear and can lead to anxiety disorders, solidifying the fear.
Avoid thinking of yourself as more special or better than others; this humble perspective, believing everyone has comparable worth, can make you more willing to act altruistically.
Engage in compassion or loving-kindness meditation to train yourself to experience feelings of well-wishes and beneficence towards others, which can promote altruism and a sense of embeddedness in a larger whole.
To overcome personal distress or depression, shift focus from self-rumination to helping others, as this action-oriented approach can break negative thought patterns and improve well-being.
Keep a gratitude journal or regularly reflect on things you’re grateful for, as this practice enhances well-being and increases humility by acknowledging external sources of fortune.
Read literary fiction or any material that allows you to experience another person’s internal state, as this practice can significantly enhance your empathic capacities by forcing you to share their experience.
Spend time in nature, especially experiencing awe from things like a night sky or mountains, to cultivate a sense of a ‘small self’ embedded in a larger universe, promoting humility.
Practice extending feelings of compassion and well-wishes not only to loved ones but also to distant people, those you find difficult, and even yourself, to broaden your altruistic capacity.
Cultivate compassion for yourself, including your foibles, rather than succumbing to guilt, shame, or self-criticism, as this is important for fostering altruism.
Have positive social experiences with a diverse array of people to expand your abstract social network, making you more likely to care about the welfare of strangers you encounter.
Foster belief in others’ goodness by seeking out social experiences that reinforce the idea that people are generally good, deserving of help, and willing to assist.
To increase compassion, actively engage in helping others, as this direct experience can foster greater empathy and understanding of suffering.
Appreciate fear’s utility but remember that feelings are not always truth; question if what you fear is genuinely as dangerous as it seems, as it’s possible to be afraid of something not truly dangerous.
Increase the diversity of your physical movements and activities in the real world daily, as this has been linked to higher well-being and prevents a ’tailspin’ from excessive computer use.
Take reasonable precautions, such as wearing masks, which are a small cost for a big benefit, and prioritize spending time outside with others, as this reduces risk.
Recognize that overcoming fear is a trainable skill, implying that with effort and specific practices, one can alter their brain’s reaction to fear and cultivate courage.