We all have something that we’re scared of. Whether it’s public speaking, standing up for yourself, or trying something new, fear can be paralyzing and stop us from exploring new experiences.
But what if someone told you that the only way to conquer your fears is by facing them head-on?
That person would be right! You don’t want to live in fear for the rest of your life. So let’s explore some strategies on how you can start conquering those fears today.
1. Identify what you are afraid of.
When you identify what it is you are afraid of, you can start to make a plan on how to face it. We all have fears, but what are yours? This may be difficult to do, but it is necessary if you want to overcome your fears.
2. List every fear that comes to mind
Create a list of all the things you fear. Dig deep and think about every aspect of what you are afraid of.
For example, if your fear is public speaking, list all the things that make you uncomfortable like stuttering or forgetting an important detail on a project.
3. For each fear, write down how this makes you feel (e.g., nervousness)
For each fear that you have, write down how this makes you feel. This will help you to know what triggers your fear and why it is important for you to face it head-on. This will also help you to identify the root cause of your fear.
Fear often comes from our past, so identifying how it makes you feel can help to put an end to these negative emotions and pave a new way for success.
For example:
– I am afraid of public speaking because this causes me nervousness and anxiety that interrupts my sleep at night. This is a trigger for me because my mother would use criticism as a way to punish us when we were young.
4. Write out the potential reality versus worst-case scenarios for each fear.
This will help clarify your fears and the likelihood of them happening.
Knowing what you are afraid of and how it makes you feel is a great start. But knowing why this fear affects your life can be very beneficial when conquering that fear head-on.
For example:
What am I really scared of? What is the worst thing that could happen if my presentation goes wrong?
I’m afraid of public speaking because I might stutter and everyone will think that I am stupid.
My potential reality: People may not understand my presentation, but they don’t know me personally so why would they judge me based on one speech?
The worst-case scenario: My boss fires me for having a lack of communication skills. This is highly unlikely to happen though because my boss is happy with how I have performed in the past.
My final thoughts: This fear may be affecting my promotion opportunities, but it doesn’t make sense to let this fear stop me from trying out for a bigger role. It’s time to face this head-on!
5. For each fear, make a list of possible coping strategies.
Now that you have identified what your fears are, it’s time to make a list of possible coping strategies. How can you face this fear?
For example:
I am afraid of public speaking because if my presentation goes wrong people will think I’m stupid. Possible Coping Strategies
– Practice for at least 20 hours before the big day
– Make sure my presentation is clear and concise so people can understand me
– Practice in front of a mirror to build confidence before the big day
Having coping strategies will allow you to be prepared for whatever life throws at you. You’ll know how to handle any negative situation that arises because you have already faced this fear head-on.
6. Come up with a plan of action to overcome your fears.
By now, you should have a great understanding of what your fears are and how to face them head-on. Now it’s time to put these plans into action!
For example:
I am afraid of public speaking because if my presentation goes wrong people will think that I’m stupid.
My plan is to practice for 20 hours before the big day and make sure my presentation is clear and concise so people can understand me. Write down your plan and stick to it.
7. Practice your coping strategies and plan of action every day.
Practice every day until you are ready to put your plan into action. You’ll find that the more practice you get, the easier it will be for you to actually face your fear head-on.
For example:
My coping strategies are to practice for at least 20 hours before the big day and make sure my presentation is clear and concise so people can understand me.
I will tell myself that I am getting better with each speech, instead of focusing on how bad it might go wrong. I’ll also practice in front of a mirror to build confidence before the big day.
8. Make the Fear Work for You
This may seem counterintuitive at first glance but hear me out. If you’re afraid of public speaking, what is it about that fear that makes your palms sweat and causes you to stutter? Is it the idea of people watching every move you make?
The fact that there’s no turning back once everyone puts down their phones and starts listening to your presentation? Or maybe just the thought of having all those eyes on you makes your stomach clench?
By doing this, you’ll be able to pinpoint exactly where and how much progress you’ve made as time goes by.
And once we accomplish our goals one step at a time, we start believing in ourselves- a key factor in sticking to something for the long haul.
9. Don’t Get Hung Up on Other People’s Opinions
One thing that can really slow down our progress is getting hung up on what other people think about us- especially if we’re trying a new activity or making an important change.
But I’ll let you in on a little secret- most people are too busy thinking about themselves to be concerned with your problems! So just focus on yourself, and don’t let other’s opinions weigh you down.
10. Face Your Fear Gradually
If your fears are truly paralyzing, it may not make sense for you to try facing them all at once. Start off by trying something small and working your way up to the bigger fears that are stopping you from moving forward.
The Importance of Facing Your Fears Head-On
If you’ve been afraid of something for a long time, it can be difficult to know where to start when trying to face your fears head-on.
But once you identify what your fears are and how to go about overcoming them in the simplest ways possible, stick with it.
This will not only help you accomplish goals that have been lingering in the back of your mind but it will also help you gain confidence and become more comfortable with yourself.
Final Thoughts
We all have fears, but it’s how we deal with them that makes the difference. The tips in this article will help you take your fear head-on and live a more fulfilling life.
Have you tried any of these strategies to face your fears?