How do we combat fear?
Fear gets to the best of us, whether it is fear of failure, fear of success or even fear of fear. All of us have experienced fear at some point in our lives and it can be a real stumbling block that holds us back from being truly successful.
#1 Fear is NORMAL!
The number one thing to think about when fear strikes is that it is perfectly normal. There should be no shame associated with falling into the grip of fear. But how do we combat fear?
The second most important thing to remember is…
Fear can’t hold you back forever, if you don’t let it.
When it strikes there are a few ways to bring yourself back into a state of empowerment. Here are my top 9 techniques for overcoming fear.
1. SEPARATE REALITY FROM PERCEPTION
Ask yourself what is really going on, locate the facts and place them over your feelings.
Fear can and often does cloud our judgment, take a breath and step back to get a wider perspective. What are the facts? Do they contradict the emotional importance you are projecting on the situation? What assumptions are you making?
2. IDENTIFY THE TRIGGER
Figure out what it is in a situation that triggers you. Learning to identify it will help you learn to combat it. We all have unique triggers that can summon fear to take hold. When you feel yourself starting to feel fear, ask yourself what triggered the experience? Note whatever trigger it is an keep an eye out for that same trigger in the future.
3. KNOW WHERE FEAR LIVES IN YOUR BODY
A lot of times, fear takes over physically. It affects different people different ways. Identify if/how it affects your physical body and do the work to take care of your body. Ex: if you hold stress in your back, you can learn stretches, foam rolling, etc. to avoid the pain.
A simple body scan meditation can often help you to tune into your body and identify where you carry emotions like fear.
4. PRACTICE GRATITUDE
Every day, list out 1–3 things you are thankful for. It doesn’t matter how big or small it is, gratitude helps shift the mind into a positive light, which over time, overcomes fear.
Read about the Attitude of Gratitude
5. LISTEN TO YOUR INNER VOICE
Monitor your inner conversations. If you wouldn’t say it to a friend, don’t say it to yourself. Speak positively to yourself and remind yourself of your strengths. Keep in mind our thoughts and our self-talk are remarkably powerful. These inner monologues define our experience and mold our view of the world.
One of the best ways to combat negative self-talk is to act with forgiveness and compassion. We make mistakes, it is a natural part of the process of being a human being. When you catch yourself beating yourself up, take a breath. Then say aloud, I forgive myself for judging and embrace myself in compassion.
6. CREATE A NEW ASSOCIATION
Remind yourself that the feeling and the moment will pass. Focus on the positive outcome of the situation, rather than the scary in-between. Fear and anxiety are common bedfellows. To defeat the anxiety associated with outcomes, try not to flee from the moment. Anxiety is fueled by our drive to flee from it, much like quicksand the more you struggle the more you sink. Sit with the feeling and allow it to express itself in the way it needs to, simply breathe and watch it pass.
7. LOOK AT THE GLASS HALF FULL
Perception is a very powerful thing, and how you feel about your situation dictates how you respond. So think positively and you’ll give yourself a much better chance of success. This won’t happen overnight; practice with just one thought. What is one recurring negative/fearful thought you have? Work on reversing this one thought. Over time, this will become a habit.
8. PRACTICE BREATHING EXERCISES
No practice has been more transformational than the simple art of tuning into the breath. We are so inexorably linked to the breath that often goes unnoticed. Through the breath, we can alter not only our mindset but our physical and neurological responses.
Breathing helps center your body; when you stop breathing, your heart stops beating. You can do a grounding exercise, or even just take 5 deep, long breaths at any point to calm and center yourself. It is best to start your day with this, but feel free to practice all day long.
9. CREATE A SAFE SPACE
When you feel safe and secure, there is no room for fear. Find somewhere safe you can retreat to when ill feelings begin- whether this is a real place such as your bedroom, or a place in your mind such as the beach. This sense of comfort will soothe you and allow you to face your fear.
Please keep in mind, these are just 9 strategies, not everything works for everyone. But this is a place to start. Start implementing these techniques into your life and don’t let fear hold you back from reaching your goals and your highest potential this year!
