Distortions of the MindOctober 30, 2021
Do You Have an Open Mind?January 12, 2022
Fear is an emotion that each one of us has felt. For some, it’s an occasional dance; for others, it seems like a life-long partner. It doesn’t matter how confident and self assured you are, it can get to the best of us. Perhaps it is the fear of failure, the fear of success, the fear of being seen or not being fear… or even fear of fear.
Remember, all of us have experienced fear at some point in our lives. It is something we all have in common. But do you allow it to be a stumbling block that holds you back from living your life fully? From being truly successful? From actualizing your dreams?
Fear can’t hold you back forever, if you don’t let it.
If you are aware of fears you hold, there are things you can do to help you overcome them. Here are my top 10:
1. SEPARATE REALITY FROM PERCEPTION
Ask yourself what is really going on, locate the facts and place them over your feelings. Can you step out of the emotion and witness what is actually happening from a non-triggered way? If you can, you will also see choices available that you cannot see when enmeshed in fear.
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. Have you seen the trigger before? What is the pattern?
3. OBSERVE WHERE FEAR LIVES IN YOUR BODY
Fear affects different people different ways. Intense fear can feel like it takes you over physically. Paying attention and identifying how it affects your physical body can bring you some wonderful self awareness. And it can inspire you to do the work to take care of your body.
4. PRACTICE GRATITUDE
Everyday, list out 1-3 things you are truly thankful for. It doesn’t matter how big or small it is, gratitude helps shift the mind into a positive light, which over time, overcomes fear.
5. LISTEN TO YOUR INNER VOICE
Your inner voice can be a powerful agent of change. You have the choice of using it to support your goals and positive outlook, or keep you stuck in fear and negativity. The choice is yours! I suggest you 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. Be your own best friend.
6. CREATE A NEW ASSOCIATION
Don’t let the intensity of the moment hijack your mind. Rather than get trapped in ruminating thoughts and deep uncomfortable emotion, remind yourself that the feeling and the moment will pass. Focus on the positive outcome of the situation, rather than uncertainty or the scary in-between.
7. LOOK AT THE GLASS HALF FULL
Perception is a very powerful thing. How you feel about your situation dictates how you respond. If you think positively, you’ll give yourself a much better chance of success. Thoughts are habitual and changing them often doesn’t happen overnight. Practice with just one thought. What is one recurring negative/fearful thought you have? Work on reversing this one thought. Reframe it in a more positive light; let it become your mantra. Overtime, this more positive perspective will become the new habit.
8. PRACTICE BREATHING EXERCISES
Your breath is a very powerful transformation tool. Breathing helps center your body. When you stop breathing, your heart stops beating. Do your best to take deep, grounding breaths. You can even do a grounding exercise, or even just take 5 deep, long breaths at any point to calm and center yourself. Experiment by starting your day with this, but feel free to practice all day long, and definitely whenever fear has been triggered.
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 you start to feel insecure – whether this is a real place such as your bedroom, or a place in your mind such as an inner sanctuary. This sense of comfort will soothe you and allow you to face your fear.
Saving the best for last…
10. TAPPING INTO THE WORLD OF ENERGY
By far energy work has helped me the most to release old patterns, triggers and fears. Because emotions are energy-in-motion, energy is the most effective tool to help shift those emotions and beliefs. Here’s a short video of how I overcame a phobia using energy:
Please keep in mind these are 10 strategies – tools you can experiment with to create change. Not everything works for everyone. Some of these may work like magic for you; others won’t, but this is a great place to start. Start implementing these techniques into your life. Don’t let fear hold you back from reaching your goals and your highest potential!