Fear can get to the best of us. Whether it’s fear of failure, fear of rejection, fear of the unknown or even the fear of success, everybody will have likely experienced fear at some point in their lives, and it can be a real stumbling block that holds them back from being truly successful.
The good news is that fear can’t hold you back forever, if you don’t let it. There are several ways to overcome fear, and different ways will work for different people.
Here are 9 ways you can try to help you combat any fear that you may be facing:
1. Separate reality from perception
Ask yourself what is really going on, identify the facts and place them over your feelings. It’s often a worst-case outcome that we fear rather than the issue that we’re facing. By identifying what is actually going on and what is likely to be the outcome, you will likely reduce the fear that you’ve been feeling.
2. Identify the trigger
Find out what it is in a situation that is triggering the fear that you’re feeling. Learning to identify what triggers your fearful feelings will help you learn to combat it.
3. Know where fear lives in your body
A lot of times, fear takes over physically. It affects different people in different ways. Identify if it affects your physical body, and if it does, where it affects you, and do the work to release the tension in your body that has resulted from your fearful feelings. For example, if you feel your back stiffen up or you feel extra tension there when you’re feeling fearful, you can try some techniques such as stretching, foam rolling or massaging, to help release the stress and tension.
4. Practice gratitude
Everyday list out as many things as you can think of that you’re grateful for. If you find this difficult to begin with, start off with just 1 to 3 things you’re thankful for, and you’ll soon be listing a lot more as you start to get used to thinking about the things that you’re grateful for. It doesn’t matter how big or small the things you’re grateful for are, gratitude helps shift you into a more positive frame of mind, which, over time, will help you to feel less fearful.
5. Listen to your inner voice
Pay attention to your inner conversations. Your inner dialogue can cause you to feel fearful and if you’re not aware that you’re saying fearful things to yourself, the fear will build up. 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. Change your focus
Remind yourself that the moment and the feeling you’re having is temporary and that it will pass. Focus on the positive outcome of the situation, rather than anything fearful or negative that might happen, especially if there is no evidence to suggest that the thing that you fear is likely to happen.
7. Look at the glass as being half-full
Perception is a very powerful thing, and how you feel about your situation will dictate how you respond. Finding the benefits of the situation and thinking positively about what’s going on will give you a much better chance of success. Changing your mindset won’t happen overnight, but start practicing with just one thought. What is one recurring negative / fearful thought you have? Work on identifying how what you’re fearful of could be of benefit to you. Over time this change in mindset and reflecting on your situation will become a habit.
8. Practice breathing exercises
Breathing helps to centre your body. When you’re feeling fearful, your heart rate goes up and your breathing becomes quicker and shallow. Practice taking in some deep, long breaths. If you practice when you’re not feeling fearful or stressed it will be easier to do when you do find yourself in a fearful situation. Practice taking in 5 to 10 slow, deep breaths and feel how it helps to calm and centre you.
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. This could be a real place, such as your bedroom, or a place in your mind, such as the beach. This sense of comfort will help soothe you and allow you to face your fear.
Remember, not everything works for everyone, but these 9 strategies will give you a place to start. Start practising these techniques to see whether they help you, and if they do, keep using them. Don’t let fear hold you back from reaching your dreams and your highest potential.
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