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Is Fear Holding You Back?

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Is Fear Holding You Back?

If you had to pick between being fearful and being fearless, which would best describe you?

If you’re one to hold back on decisions or avoid taking certain risks because of fear, are you content with your choices–or, do you feel restricted, and perhaps even have some sort of regret for not having been more bold about your decisions?

Fear is a scary emotion that can sometimes cripple us and hold us back from unleashing our true potential in life. Whether we like it or not, there’s always some form of fear in us.

I used to have fears holding me back, such as fear of failure, fear of not being good enough, and especially a fear of change. I didn’t like uncertainty, which is why I was so resistant to change.

But, over the years, as I learned the value of fear and how it can drive me towards fulfilling a greater purpose, fear itself became a lot less scary.

Why We Fear the Unknown

So why do we fear?

It’s pretty much in our nature to be afraid of the unknown. Consider the simple and common childhood fear of the dark. We’re afraid because we don’t know what’s in front of us.

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This doesn’t change much as we find ourselves in adulthood fearing change and taking risks. If we don’t know what’s in front of us, it is hard to feel comfortable with the idea of moving forward.

Research by psychologists suggests that we generally prefer to anticipate consequences,[1] which makes sense as it allows us to both mentally and physically prepare for the outcome, so we’re not caught off guard.

There are many layers of emotions that are associated with your fear of the unknown; and, overcoming this fear requires you to dig deep to find the courage to actually step into the unknown.

Boost Your Self Confidence

Before you can start to face your fears, it’s critical to understand yourself, your limits, and your capabilities, so that you can be the best version of you when you set off to overcome your obstacles.

Low self-esteem can affect how a person views the world. The world can appear as a hostile place and even create a victim mentality. People with low self esteem often miss out on experiences and opportunities and feel powerless to changing the outcome of their circumstances; this even further decreases their self esteem, and creates a vicious cycle.

Fortunately, whether you have healthy self esteem or not, there are many active ways to boost your self confidence and reap the benefits of said confidence boost.

Self-esteem issues are found in the gap between who you presently are, and who you think you should be. Paradoxically, most causes of low self-esteem stem from how others see or treat you; yet, the solution to increasing your self-esteem is something that needs to come from the inside out, not from the outside in.

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Building your self-esteem is not an easy task, but it can be done with the right strategies and encouragement. So, if you’d like to find out more about ways to boost up your confidence, I’ll recommend you check out this article:

How to Build Self Esteem (A Guide to Realize Your Hidden Power)

Gain Clarity

If the main reason we’re fearful is because we don’t know what’s going to happen, then we simply need to know!

It’s important to establish a purpose so we can better understand where we’re going, which will help eliminate the unknown and help us familiarize ourselves with what to expect.

Do you know what your purpose is?

If we have a sense of purpose in how we are productive– if we seek a calling–then we will find our contribution to humanity and we will find more to life.

Research shows that having a purpose in life increases overall well-being, improves mental and physical health, enhances resiliency and self-esteem, and decreases the chances of depression.[2]

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So, it should be noted that to be happy in life isn’t always enough, because happiness is a surge of emotions that does not last. Instead, it’s more important to find and have meaning in life.

Meaning is not only about transcending the self but also about transcending the present moment. While happiness is an emotion felt in the here and now, it ultimately fades away, just as all emotions do; positive effects and feelings of pleasure are fleeting.

Meaning is what will guide you steadily through your life’s journey; if you have meaning, you’ll be better equipped to face the ups and downs.

When you’re able to find meaning and a purpose for what you’re doing, the fears you had before will start to disappear because you actually know where or what it is that you’re going after. 

Use the Power of Visualization

Another lesser known, but very powerful, tool to help you overcome your fears is the technique of visualization.

Noted as a form of mental rehearsal, visualization has been popular since the Soviets started using it back in the 1970s to compete in sports. Now, many athletes employ this technique, including Tiger Woods who has been using it since his pre-teen years.

Seasoned athletes use vivid, highly detailed internal images and run-throughs of entire performances, engaging all their senses in their mental rehearsal and combining their knowledge of the sports venue with mental rehearsal.

Even heavyweight champion, Muhammad Ali, used different mental practices to enhance his performance in the ring such as: affirmation; visualization; mental rehearsal; self-confirmation; and perhaps the most powerful epigram of personal worth ever uttered: “I am the greatest”.

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Brain studies now reveal that thoughts produce the same mental instructions as actions. Mental imagery impacts many cognitive processes in the brain: motor control, attention, perception, planning, and memory. So the brain is getting trained for actual performance during visualization.

It’s been found that mental practices can enhance motivation, increase confidence and self-efficacy, improve motor performance, prime your brain for success, and increase states of flow – all relevant to achieving your best life!

Australian psychologist Alan Richardson found that a person who consistently visualizes a certain physical skill develops “muscle memory” which then is helpful to him when he actually engages in the activity. This shows that the correlation between visualization and attaining one’s goals that should not be taken lightly![3]

Conquer Your Fear and Reach Your Goals

At the end of the day, what have you to lose?

Why let your fears get the better of you, when it is fully within your means to overcome them?

Remember, we all have our fears, and go through different degrees of failure in life because that’s how we know we’re growing and moving forward for the better in life.

So, if there are certain fears holding you back from progressing ahead, it’s time to take an active step to understanding them, and overcoming them.

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Featured photo credit: Photo by Filippo Ruffini on Unsplash via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

Feel That Life Is Meaningless? Here’s How to Find Meaning How Self Care Can Help You Live Your Best Life The Careful Art of Delegation: How to Delegate Effectively How the Flow State Helps You Stay Productive and Concentrate What Is A Flow State And How To Achieve It For Productivity

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Published on September 21, 2021

How Remote Work Affects Your Productivity And Wellbeing (Backed By Data)

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How Remote Work Affects Your Productivity And Wellbeing (Backed By Data)

The internet is flooded with articles about remote work and its benefits or drawbacks. But in reality, the remote work experience is so subjective that it’s impossible to draw general conclusions and issue one-size-fits-all advice about it. However, one thing that’s universal and rock-solid is data. Data-backed findings and research about remote work productivity give us a clear picture of how our workdays have changed and how work from home affects us—because data doesn’t lie.

In this article, we’ll look at three decisive findings from a recent data study and two survey reports concerning remote work productivity and worker well-being.

1. We Take Less Frequent Breaks

Your home can be a peaceful or a distracting place depending on your living and family conditions. While some of us might find it hard to focus amidst the sounds of our everyday life, other people will tell you that the peace and quiet while working from home (WFH) is a major productivity booster. Then there are those who find it hard to take proper breaks at home and switch off at the end of the workday.

But what does data say about remote work productivity? Do we work more or less in a remote setting?

Let’s take a step back to pre-pandemic times (2014, to be exact) when a time tracking application called DeskTime discovered that 10% of most productive people work for 52 minutes and then take a break for 17 minutes.

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Recently, the same time tracking app repeated that study to reveal working and breaking patterns during the pandemic. They found that remote work has caused an increase in time worked, with the most productive people now working for 112 minutes and breaking for 26 minutes.[1]

Now, this may seem rather innocent at first—so what if we work for extended periods of time as long as we also take longer breaks? But let’s take a closer look at this proportion.

While breaks have become only nine minutes longer, work sprints have more than doubled. That’s nearly two hours of work, meaning that the most hard-working people only take three to four breaks per 8-hour workday. This discovery makes us question if working from home (WFH) really is as good a thing for our well-being as we thought it was. In addition, in the WFH format, breaks are no longer a treat but rather a time to squeeze in a chore or help children with schoolwork.

Online meetings are among the main reasons for less frequent breaks. Pre-pandemic meetings meant going to another room, stretching your legs, and giving your eyes a rest from the computer. In a remote setting, all meetings happen on screen, sometimes back-to-back, which could be one of the main factors explaining the longer work hours recorded.

2. We Face a Higher Risk of Burnout

At first, many were optimistic about remote work’s benefits in terms of work-life balance as we save time on commuting and have more time to spend with family—at least in theory. But for many people, this was quickly counterbalanced by a struggle to separate their work and personal lives. Buffer’s 2021 survey for the State of Remote Work report found that the biggest struggle of remote workers is not being able to unplug, with collaboration difficulties and loneliness sharing second place.[2]

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Buffer’s respondents were also asked if they are working more or less since their shift to remote work, and 45 percent admitted to working more. Forty-two percent said they are working the same amount, while 13 percent responded that they are working less.

Longer work hours and fewer quality breaks can dramatically affect our health, as long-term sitting and computer use can cause eye strain, mental fatigue, and other issues. These, in turn, can lead to more severe consequences, such as burnout and heart disease.

Let’s have a closer look at the connection between burnout and remote work.

McKinsey’s report about the Future of work states that 49% of people say they’re feeling some symptoms of burnout.[3] And that may be an understatement since employees experiencing burnout are less likely to respond to survey requests and may have even left the workforce.

From the viewpoint of the employer, remote workers may seem like they are more productive and working longer hours. However, managers must be aware of the risks associated with increased employee anxiety. Otherwise, the productivity gains won’t be long-lasting. It’s no secret that prolonged anxiety can reduce job satisfaction, decrease work performance, and negatively affect interpersonal relationships with colleagues.[4]

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3. Despite everything, We Love Remote Work

An overwhelming majority—97 percent—of Buffer report’s survey respondents say they would like to continue working remotely to some extent. The two main benefits mentioned by the respondents are the ability to have a flexible schedule and the flexibility to work from anywhere.

McKinsey’s report found that more than half of employees would like their workplace to adopt a more flexible hybrid virtual-working model, with some days of work on-premises and some days working remotely. To be more exact, more than half of employees report that they would like at least three work-from-home days a week once the pandemic is over.

Companies will increasingly be forced to find ways to satisfy these workforce demands while implementing policies to minimize the risks associated with overworking and burnout. Smart companies will embrace this new trend and realize that adopting hybrid models can also be a win for them—for example, for accessing talent in different locations and at a lower cost.

Remote Work: Blessing or Plight?

Understandably, workers worldwide are tempted to keep the good work-life aspects that have come out of the pandemic—professional flexibility, fewer commutes, and extra time with family. But with the once strict boundaries between work and life fading, we must remain cautious. We try to squeeze in house chores during breaks. We do online meetings from the kitchen or the same couch we watch TV shows from, and many of us report difficulties switching off after work.

So, how do we keep our private and professional lives from hopelessly blending together?

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The answer is that we try to replicate the physical and virtual boundaries that come naturally in an office setting. This doesn’t only mean having a dedicated workspace but also tracking your work time and stopping when your working hours are finished. In addition, it means working breaks into your schedule because watercooler chats don’t just naturally happen at home.

If necessary, we need to introduce new rituals that resemble a normal office day—for example, going for a walk around the block in the morning to simulate “arriving at work.” Remote work is here to stay. If we want to enjoy the advantages it offers, then we need to learn how to cope with the personal challenges that come with it.

Learn how to stay productive while working remotely with these tips: How to Work From Home: 10 Tips to Stay Productive

Featured photo credit: Jenny Ueberberg via unsplash.com

Reference

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