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 gets to the best of us, whether it is fear of failure, fear of success or even fear of fear.
If you don’t let it, fear can not hold you back. There are several ways to overcome fear, here are my top 9:
1. SEPARATE REALITY FROM PERCEPTION
Ask yourself what is really going on. Situation: A man in a hoody keeps walking pass your car. This can be a scary situation. Is he targeting your car to steal it or is your car located by a track and it is located in the route he walks daily? Locate the facts and place them over your feelings.
2. IDENTIFY THE TRIGGER
Figure out what it is in a situation that triggers you. (Reason: Last night on the news a car was broken into by a man wearing a hoody.) Learning to identify it will help you learn to combat it.
3. CALM THE BRAIN AND CHANNELL THOUGHTS
Situation: Going on a new adventure and fear that something is going to sabotage it. A person can plan for what may go wrong and then turn their thoughts in the direction they want.
4. INCREASE INHIBITORY CONTROL
Situation: A person goes to the doctor and the reports state that they have lung cancer and needs to stop smoking to increase their health. Is the person going to live in fear or practice self-control and stop smoking?
5. BREATHING EXERCISES
Situation: A speaker walks up to the lectern. This is his first lecture and venue is full. Control breathing allows you to calm down and increase your oxygen supply to your brain. This exercise will stimulate the parasympathetic nervous which increase your state of calmness. You can just take 5 deep, long breaths at any point you become fearful to calm and center yourself. It is a good idea to practice this activity daily especially in the morning before you start your day.
6. CREATE A NEW ASSOCIATION
Remind yourself that the feeling and the moment will pass. Situation: You have to drive across a long bridge (you don’t high places) in order to spend the day at an enjoyable event. Focus on the positive outcome of the situation, rather than the scary in between.
7. LOOK AT THE GLASS HALF FULL
Situation: 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. Overtime, this will become a habit.
8. CREATE A SAFE SPACE
Situation: A young child has nightmares. 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.
9. TALK IT OUT
Sometimes commenting to an event can become scary when the event approaches. The event can actuality be delightful such as a wedding, vacation, or holiday activity. Turn to a coach or a trusted friend and discuss your fears.
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!