Everyone is afraid! The only difference between you and the successful people you admire is that they are willing to work and move through their fears in order to get where they want to be. If you don’t learn how to face your fear it will grip your mind, body, and spirit. It will wage a war against you and your dreams. Know this need not be. Once you understand how you can dissipate fear, it shrinks and is no longer a threat.
1. Make A List Of Your Fears.
In order to fight your fears, you’ve got to know what scares you. Sit down and draw up a list of things you’re afraid of. What are they? Where do they come from? What are their origins? When do they seem to crop up? When do they seem not so bad? How do they make you feel? This will help you be a bit more logical, a bit more objective about your fear.
2. Make A Fear Ladder.
Choose one fear that you want to face. At the top of the ladder, write the fear. Then, break the fear up into steps. Begin by writing the least scary action you could take to face this fear at the bottom of the ladder. With each subsequent “rung,” choose one action that takes you a bit closer to the top, facing it head on. Break your ladder up into as many rungs as necessary, and don’t try to jump between steps too quickly.
3. Realize Fear Is Learned.
When we’re young, we don’t know to be afraid. Then we become adults, and we learn that we should be afraid of some things. We’re afraid to talk to others. We’re afraid to give a big speech. We’re afraid to go on that roller coaster. At one time, we weren’t. The trick to conquering fear is remembering that it’s learned, and it can be unlearned, too.
4. Breathe.
The sympathetic nervous system is activated when you feel afraid, and this causes physical symptoms like an elevated heart rate and rapid, shallow breathing. Counteract these symptoms by focusing on deep, even, relaxing breathing exercises.
5. Live In The Moment.
Many fears are about the uncontrollable future. Practicing mindfulness through meditation can help you stay in the moment and not obsess over things you can’t control anyway. Mindfulness can also improve your concentration and create a deeper sense of well-being and acceptance.
6. Think About Your Past Accomplishments.
Thinking about your successes can boost your self-confidence, and that can help you feel strong enough to conquer your fear. What are the awesome things you’ve done in the face of adversity? What have you done that you weren’t sure you’d be able to do? What didn’t kill you and only made you better? Never belittle your own accomplishments.
7. Participate In A Support Network.
Chances are, there are other people in your area who are afraid of the same things you are. By supporting each other, you increase your likelihood of success. There is no shame in asking for help. If you can’t find a formal support group, share your fears with a friend and ask them for help.
8. Talk About Your Fears.
Talking with others about your fears can help you realize you’re not alone, and can also make them seem more manageable. Your friends may be able to come up with solutions to help you overcome what’s making you afraid. You may even be able to poke some gentle fun at your fears, which can help you feel brave enough to face them.
9. Fake It.
“Fake it till you make it” is advice for a reason. You can actually become more confident by just appearing to be. If you have a fear of something like public speaking, you are probably far more aware of your shortcomings than anyone else. Approach the situation with confidence, even fake confidence, and you’ll usually find that it isn’t as scary as you thought it would be.
10. Visualize Success.
Visualize yourself confident and utterly lacking fear. Confidence itself doesn’t guarantee success, but approaching a situation with confidence can help you try harder. So picture yourself in the situation. Work out the sights, the smells, how you feel, what you can touch. Now take control of it.
