Fear is what’s holding you back. You are not the only one. Everyone experiences fear and anxiety at some point. Although the details may differ, everyone feels paralyzed by fear at some point.
Even when fear grips you the most, it is possible to conquer your fears. It is something that people do every day, and it is much more achievable than you might think.
Are you ready to let go of the fear that is holding you back? These seven steps will help you get rid of fear.
Table Of Contents
How To Overcome Fear And Move Forward
1. Recognize Your Fear
This is a simple step. You already know that fear is controlling your thoughts and actions if you are trying to conquer it.
Fears can alter the way we view the world and ourselves. They can skew our thinking and make it difficult to think rationally. Because they are deeply embedded in our subconscious, fears, insecurities, and anxieties can be difficult to overcome.
People tend to choose the pain and misery they are familiar with over the possibility of future pain or loss. When the fear system in the brain is active, exploration activity and risk-taking are shut off.
To conquer fear, you must first acknowledge that fear is controlling your life.
2. Identify The Root Cause Of Your Fear
These deep roots are important. These roots often look very different from the surface. This is because the fear of surface-level terror often comes from a deeper and more emotional anxiety.
Are you afraid to start your business? It could be called a fear of failure. However, that fear is linked to anxiety about appearing foolish, which in turn is tied back to a desire to get respect.
Fear of failure can stem from financial worries. This could be driven by the desire to provide for loved ones or family members.
You won’t get to the root cause of your fear or the source of its power by simply saying, “I am afraid of failing.” To truly understand and conquer your fear, you must identify its emotional roots.
3. Create A Stress Management System For Yourself
Your emotional well-being can be affected by your body being in constant fight-or-flight mode. Your hormones can become out of control when you have an extended fight-or flight response. Anything can be negatively affected by an imbalance; from your heart rate to your fertility to your weight.
It’s crucial to have stress-relief tools in place even after you have identified your fears. It will take time. You can try proven stress-busting techniques like meditation, yoga, or stress-relief tea.
4. Identify Goals For Yourself
Fear does not disappear when you conquer it. Fear can be conquered if you are able to recognize when fear is controlling your thoughts and take control of your life. You can take back control of your fear by setting goals.
Although “I won’t worry about what other people think of me” sounds great. However, there will always be times when you feel insecure. You should instead set concrete goals like “I will not allow fear to stop me asking for help with big projects at work.”
You can prepare yourself for fear by setting a goal when you have your mind clear.
5. Break Down Your Tasks
That old joke about eating an elephant is still true: Take one bite at a given time. You can tackle your fears the same way: one bite at a time.
Exposure therapy is often beneficial for those with phobias such as arachnophobia. Exposure therapy is a process that involves creating a series of gradually increasing steps or challenges.
Arachnophobes do not jump from fearing spiders and into cuddling with a dozen of tarantulas. They take small steps in order to increase their nonphobic responses.
Start the goal at No. 4. You might be afraid of being judged if you ask for help. It might be a good idea to accept help from a colleague on a small task such as helping clean up the spillage in the breakroom or running errands.
6. Set Deadlines
This step might not be right for you if you are afraid of deadlines. For many, deadlines can serve as motivation. You can mark them on your calendar, put a bright Post-It on the monitor, and set an alarm on you phone. Set a realistic deadline, and make sure you meet it.
Do you need to speak to your boss to discuss a raise? Sending an email asking for a meeting is a small step. Instead of saying, “I’ll email him today”, set a deadline for emailing before your lunch break. It becomes tangible when you set a deadline for the task.
7. Find A Support Network
Find a support group, and take a cue from those who have overcome addiction. Fear can become addictive, so surround yourself with family and friends who will support you and hold you accountable.
If you are the only person who knows, it is easier to abandon a goal or miss a deadline. You can now hold yourself accountable by sharing your goal with a friend. If fear starts to affect your resolve, your support network can help you get back on track.
You can overcome any fear with a little honesty, planning, and support from your network.