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.
Fear can’t hold you back forever, if you don’t let it. There are several ways to overcome fear, here are my top 10:
1. SEPARATE REALITY FROM PERCEPTION
Ask yourself what is really going on, focus on the facts of the matter and place them over your feelings and emotions.
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. It could relate to negative experiences you encountered in the past which you can now handle or cope with better than before.
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. Example: if you hold stress in your back, you can learn stretches, foam rolling, relaxation techniques etc. to avoid the pain.
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 overtime, overcomes fear.
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.
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 negative catastrophising.
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 adjusting this one thought. For example, ‘I don’t know how I’m going to find a new job’ V ‘New oppportunities are everywhere for me’
Overtime, this will become a habit.
8. PRACTICE BREATHING EXERCISES
Breathing helps to balance your body; when you stop breathing, you build tension and create stress on other body organs. You can do a grounding exercise, or even just take 5 deep, long breaths at any point to calm and steady yourself. It is best to start your day with this, but feel free to practice all day long. Remember to relax those shoulders!
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 unsettling 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.
10. SPEAK TO A PROFESSIONAL or SOMEONE YOU TRUST
Sharing your troubles eases them a little straight away. Getting extra support and guidance can really help you to move forwards and take positive action with less fear and more confidence.
Please keep in mind, these are just 10 strategies, not everything works for everyone. But this is a place to start.