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Last Updated on November 26, 2020

How to Fight Your Irrational Fears and Stay Strong

How to Fight Your Irrational Fears and Stay Strong

I could hear my baby crying but was frozen in the doorway, unable to move. The crying got worse and I knew that unless I comforted the infant soon the baby would be inconsolable, and yet my feet wouldn’t move. I didn’t look at the crib but the floor in front, where the venomous hairy monster sat….okay it was a UK spider so very unlikely to kill me at all, and yet still my body was frozen as the tears fell down my face. “What a useless mother you are,” I berated myself as I faced these irrational fears.

My fear of spiders had not been controlled for years, and I was at the stage where I wouldn’t open a newspaper until my husband had read it and removed the images of spiders. I hated houses that had wooden floors or skirting boards because every knot in the wood could be a spider about to crawl across me.

At the height of my fear, I tried to get out of a moving car. Clearly this harmless 8-legged creature had massive levels of power over me, but now that the fear is gone, I’m never going to love spiders, but I’m not going to leave the room because of one, and I can read the word without freaking out and sobbing.

If you think that fear is irrational, what about the fear of going to airports? Or the fear of not asking for help?

Today I want to look at how our irrational fears impact us, and how they can destroy our success. They can damage our health and even stop us from living our lives. And then I’ll share the benefits of fighting that fear and, most importantly, how you can fight your fears, too.

How Irrational Fears Impact Your Life

The thing about irrational fears is that we are not keen to look at the particular object or situation causing them as it causes a great deal of distress. It makes us feel inadequate, weak, and silly because we can’t do things that it seems everyone else can. That gives the fear power.

Fear loves negative emotions and saps up yours, making your fear bigger and uglier and even more powerful. Not ideal to say the least. Fears can cause us to do any of the following:

Avoid Certain Situations

If you know you may have to face your fear, you can find yourself dodging parties, new jobs, or new experiences where you aren’t sure you will be able to protect yourself.

Hinder Sleep

We may have trouble falling asleep, thinking the thing we fear will “get us in the night.” For me this was massive, and I stopped sleeping, which had massive implications when my job was to look after a toddler and a baby. I felt half dead most of the time!

Experience High Levels of Stress and Anxiety

Stress can be the cause of unhealthy decisions. Drinking alcohol when we shouldn’t, eating chocolate because it makes us feel better…the list of excuses that we hold on to is long so that we can avoid the cause of our stress. These high levels of anxiety can even lead to panic attacks or a long-term anxiety disorder.

If we experience long-term stress and anxiety from our fears, it can cause health issues that may extend far beyond the times we are actually feeling fear[1].

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Irrational fears can cause long-term stress effects

     

    Negative Thinking and Mental Distress

    Having irrational fears can damage our confidence. Having coached thousands, I know that a lack of confidence is usually the underlining impactor on most people’s success across all areas of their lives.

    Seeming Aloof

    We risk looking aloof or arrogant because we won’t participate like other people. Our fears can even isolate us in our personal and professional lives, too.

    Feeling Debilitated

    Needless to say, these fears may look irrational and shouldn’t exist to the outside world, but to the sufferer they are debilitating. They can ultimately impact their earning potential, love life, hobbies, travels and personal and professional success.

    Why Bother Fighting the Fear?

    Couldn’t you just ensure you live your life in a way that you don’t have to deal with your fear?

    I had a client that was so scared of flying that they couldn’t even take their partner to the airport. I had another who had avoided public speaking for over 20 years and yet now, at the height of their profession, they had no choice. There was another who could never ask for help, and another who feared people finding out who they really were.

    All these fears and many more can be fixed, but only if we can appreciate the benefits of fighting the fear.

    If you’re going to change the way you do something that has impacted your life, thoughts, and actions for years, it can be hard to believe change is possible.

    The first thing you must do is give yourself a big enough reason why. Go back through your life and remember all the occasions that this fear was there.

    Remember the feelings, the actions, the negative feelings you felt afterwards. Really experience the fear. Make it so painful that you probably notice your heart racing, your shoulders drawing up, and your breath changing. That fear is causing physical change in your body; doesn’t feel good, does it?

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    When the irrational fear is challenged and destroyed, it can’t have power over you. New opportunities can come your way, and instead of fearing them, you can be open to new hobbies, more travel, or expanded job opportunities. You can plan on being happier, healthier, and more confident.

    How to Stop Irrational Fears

    In my book Fight the Fear: How to Beat Your Negative Mindset and Win in Life, I cover 12 of the biggest fears that I see impact success and happiness. Not all of these are obvious, but they all have far-reaching consequences.

    Here are some of those ideas to help you fight your fear and get more of what you want out of life:

    1. “Why I’m Awesome”

    Creating a 2-page handwritten document of why you are awesome can help. This document will be packed with achievements, successes, overcoming adversity, and all of those will be full of positive emotions, actions, and feelings. It is not easy to write; however, it is a powerful reminder that you can stand up and accomplish something.

    2. Draw out Your Emotions

    Earlier, we looked at how irrational fears can damage every aspect of our lives. If you were to follow the negative spiral down, you can follow the positive spiral up again.

    I draw these individually for clients, and with each action, thought, or feeling, we put an arrow between them. Each arrow is an opportunity to do something different. If we know that irrational fear is an automatic thought process, then we can start to see that we need to think, do or feel something different.

    3. Acknowledge That You Need to Change

    It’s not easy to change, and that is a belief that many hold. Remember that when you want to do, think, or feel differently, you’ve already achieved the first step, and that is recognizing something must change (you don’t need to know what).

    Then, it’s about acknowledging it. That means not only accepting it, but feeling that it is yours to take on and change.

    There will be times when you fail. Instead of berating yourself, just start again and take a look at the list you made in step 1. 

    4. Choose Your Words Carefully

    Any thought that gives power to your fear takes away power from you to fight it. Therefore, choose how you word your goal to overcome your fear carefully[2].

    Think thoughts like “I remember when I achieved X, and that reminds me I’m far tougher and more capable than I give myself credit for.”

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    Talk yourself up to overcome fears

      You can practice cultivating positive self-talk with this article.

      5. Believe That You Have the Control

      The only person that can control what we think and feel is us.

      If you really think about that for a moment, can you see that you have the right to think and feel anything you want right now? I’m certain you wouldn’t choose pain, fear or anxiety. So, what would you choose to think about your fear?

      6. Put up Physical Reminders

      Physical reminders or visuals can be great for reorienting the mind toward overcoming irrational fears.

      For example, the CEO who was petrified of public speaking but could handle a conference call with 300 without a second thought imagined the microphone was a phone when they spoke in front of 400 people to help reinforce the positive thoughts and ideas we’d created.

      The client that always worried that they were an imposter and “someone else can do this better” pinned on their office wall a tag cloud of all the words that made up their “Why I’m awesome” document.

      They had a daily reminder. They were the right one for the job, and they could do it.

      What would be your visual clues to remind you that you can overcome this?

      7. Change Your Environment

      Music, natural environment, and even smells can impact the way we think and feel. Know the music that makes you feel alive, calm, and ready for anything. Try aromatherapy oils to feel positive and energized. Even choose your work environment or clothing to empower you.

      Giving yourself physical reminders toward action can help power up your emotional state, too.

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      8. Don’t Go It Alone

      The fear to ask for help is very real (and has a whole chapter in my book), so I know people really struggle with this. The fact is we all need people. We are not insular by design, and as such it can be tough to admit that you have irrational fears that you need help with.

      However, sharing your intense fear with a trusted friend, colleague, loved one, or mental health professional can mean that when you are feeling the fear, you can talk to someone. It could be that you share with them the contents of your tool kit and ask their permission to be added to it. That way they know what works for you and how to best support you.

      It’s not a sign of weakness to tell people about your specific phobia. It takes massive levels of strength to say, “I have this fear, and I want to get rid of it.”

      9. Pay Attention to Your Body

      One of the reasons that a fear can escalate is because we have come to accept that response. Our body reacted in a certain way, repeated the behavior, and formed a habit that was accepted.

      Challenging a fear can be done using our body when we appreciate that fear is actually a reaction inside our bodies. We don’t need to understand where in our brains or what chemicals are racing through us to use our physicality to help us challenge our fears.

      When I was writing my book, the Cuddy Superhero pose[3] was proved and disproved by various researchers around the world 3 times. Whether it’s real or not, the fact is the way we stand, the way we breathe, and even the speed at which we speak can impact us, as well as those around us.

      If you have a fear of public speaking, or a fear of people thinking you are stupid, or a fear of what people are thinking, you can look at how you speak, stand, and move. If you compare these with people you deem confident and happy in these situations, how do you look? What can you learn?

      The research around placebos reinforces the idea that if it feels like it’s working, then keep doing it! What could you use to help reinforce your power and fearlessness?

      Final Thoughts

      A little fear can be good. However, when irrational fears become debilitating, it’s time to take a long look at what you can do to undermine their power over your life.

      Despite having an absolute hatred of public speaking 10 years ago, I now love an audience, and yet I have a healthy level of fear. That level of fear ensures that I prepare well, do my best to understand my audience, and push myself to deliver a great speech. Those thoughts are all sensible.

      As you aim to reduce your irrational fears, cultivate a healthy sense of fear to help you achieve success.

      More About Fighting Fears

      Featured photo credit: Isaiah Rustad via unsplash.com

      Reference

      More by this author

      Mandie Holgate

      International Coach, Best Selling Author & Speaker inspiring people around the world to success.

      Self Awareness Is Underrated: Why the Conscious Mind Leads to Happiness 20 Life Coping Skills That Will Help You Stay Strong How to Effectively Set Goals in Life to Get Where You Really Want to Be 7 Steps to Turn Your Weaknesses into Strengths How to Access Your Personal Power to Create Success

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      Last Updated on January 19, 2021

      How To Overcome Self Imposed Limitations For Goal Setting

      How To Overcome Self Imposed Limitations For Goal Setting

      When it comes to setting our goals we need to take a few things into account – what we need to do to start achieving our goals, how we’re going to achieve our goals and what our motivations are behind them.

      For many of us goal setting can bring up a sense of anxiety which usually comes down to our limiting beliefs. These manifest as thoughts around our lack of ability, our current situation, expectations from others and comparing ourselves with other people’s lives. All of these results in us setting goals that may not be inlined with what we truly want and our motivations are not focused on our inner growth and development.

      Limiting beliefs are usually those negative thoughts you have about yourself like thinking you’re just not clever enough or believing that you’ll fail. Ambition can be hard for a lot of us since limiting beliefs can make us think that high ambition will only lead to failure and disappointment.

      But research says that aiming high and having big ambitions actually makes you happier and here’s why.

      Ambition Is The New Happy

      It’s typical for people to assume that with more ambition comes more risk of failure but this is actually a pessimistic view and one that probably belongs to someone who typically isn’t ambitious. Research has found that ambitious people generally tend to be more satisfied than those who have lower expectations.

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      The outcome of several studies show that when people set goals, they have two factors in mind – expectancy (how likely you are to succeed) and value (what the process will do for you). When we set limiting goals or goals that are ‘safe’ and easy to achieve, we don’t get any value from them and get no real sense of achievement or satisfaction. In other words, people who focus on the value of the goal rather than the odds of being successful or not are much happier in the long term.

      So to overcome self imposed limitations, the key is all about stretching yourself, aiming high while not focusing on the potential failures but also with a sense of belief that it can be achieved.

      How To Overcome Self Imposed Limitations:

      When you think of a big goal you want to achieve what comes into your mind? Do you think you’re not good enough? Not smart enough? You don’t have the education or the money? Do you worry about what people will think?

      If any of these crop up then they are limiting beliefs. These are usually a result of an accumulation of negative ideas, thoughts and beliefs that have built up over your entire lifetime. They most likely came from others, intentionally or unintentionally, as we made our way into the independent world.

      The problem with these limitations is that they create thoughts that stop us from believing we are capable of achieving big things. They make us just settle for our lot in life and never allow us to go after anything that will benefit our happiness and sense of wellbeing. As you can see this is a pretty dangerous mindset as it manifests as fear that we’ll fail or be judged for going after what we truly want.

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      1. Investing In Your Self-Development

      It’s important to realise that happiness starts from within. If you find yourself having doubts about your abilities, then it’s worth looking into working on your personal development.

      If you make excuses around your situation like the the town you live in is too small for good opportunities, you’ll put something off until next year when you might have more money, your family wouldn’t approve, or you’re just too old now, then these may just be excuses in disguise. Most of the time anything is possible. When we make excuses, they can be hiding a deeper issue of low self-confidence and self-limitations.

      You essentially need to stop identifying with the limiting beliefs and don’t allow yourself to be defined by them. Working on your confidence, shifting your perspective and cultivating a positive mindset towards yourself and your goals will create a good basis moving forward.

      2. Don’t Give In To Societal Pressures

      This is a biggie when it comes to limiting our ambitions. There is an immense pressure to conform to social norms but what are social norms anyway? All they are, in essence, is an accumulation of other people’s opinions and ideas imposed on the masses who and has become some kind of universal rule that people should live by.

      No one has the right to make you feel like you can’t follow your dream if that’s what will make you truly happy. People have their own lives to worry about so make sure you just stick to concentrating on yours.

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      3. Don’t Listen To Negative Opinions

      We can get very swayed by what other people think and say especially if they are close to us. It can have the power to stop someone going after their goals and this really is a sad state of affairs. By doing this we are giving our power to other people which naturally leads us to feel less happy.

      Even when we’re on our goal journey, we can come across people who have negative opinions about your decisions which can lead us to question whether this is the right thing to do. The key is to understand whatever negative speak you hear, know that it is coming from people’s own fears, insecurities and issues. Make sure you surround yourself with positive people who support your goals and encourage you to carry on.

      4. Break The Habit Of Assumptions

      Assumptions are a huge ambition killer. Our limiting beliefs cause us to come to all sorts of incorrect conclusions based on what we think we know. But most of the time we don’t have all the information or we base it all on past experiences. We like to seek out examples in our lives for how it didn’t work before and apply this negatively to our new ideas and goals.

      If this sounds familiar then you need to test your assumptions, and by this I mean finding ways and evidence that break the pattern of your self-imposed limitations. Take actions that test whether your past judgements and conclusions are actually untrue. By doing this you can build a sense of empowerment, give your mind proof and a different perspective on the situation.

      For example, if you want to go back to studying but you think that, because you were never motivated at school, the same will happen again, then perhaps take a short course in something you’re interested in and see if this belief really is true. The chances are you weren’t motivated at school because you lacked any interest in what you were learning but now your priorities and interests have changed. By doing this you give yourself a chance to prove that what you believe isn’t actually true and gain self-empowerment.

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      5. Stop Comparing Yourself To Others

      Last but not least, we need to stop comparing ourselves to other people. We all have a tendency to do this and it only brings up dissatisfaction and a sense of failure if we see other people doing ‘better’ than us. Of course, this really is just an illusion. We are all on different paths with our own set of limiting beliefs that we’re battling with. It all comes down to assumptions again – we cannot know what is going on in other people’s lives so it really is pointless to compare ourselves to them. It’s really unfair to do this to ourselves since we’re making comparisons with something we don’t have full knowledge of.

      Give yourself a break – understand that you really can achieve anything and all you’ve got to do is believe in yourself and believe it can be possible. So aim high and live a much more fulfilling and happier life.

      Featured photo credit: Vijay Putra via pexels.com

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