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Master Your Fear With These 6 Tips

Master Your Fear With These 6 Tips

“There are two basic motivating forces: fear and love. When we are afraid, we pull back from life. When we are in love, we open to all that life has to offer with passion, excitement, and acceptance. We need to learn to love ourselves first, in all our glory and our imperfections. If we cannot love ourselves, we cannot fully open to our ability to love others or our potential to create. Evolution and all hopes for a better world rest in the fearlessness and open-hearted vision of people who embrace life.”

– John Lennon

Fear is a normal human reaction that helps to protect us. It alerts and prepares us to deal with approaching danger. When we sense danger the body physically responds by increasing our heart beat, increasing our blood pressure and we also experience rapid breathing. When we are in real danger the body also physically prepares us to do one of two things – To Fight danger or Flee from danger. The body will stay in this state until the brain signals that there is no more danger.

Fear is a good thing to feel.

It sets us up for the adventure and it also prepares us to be cautious. The problem isn’t the fear, the problem is us and our reaction to the feeling of fear. When we are afraid to step out of our comfort zone, to follow our dreams, to confront bullies or to stand in our power, we don’t fight the fear, instead ,we flee or we hide. We don’t use it to excite us, stimulate us, or to move us forward in life. We let fear control our lives and paralyse us. When we are reacting to fear in this way we are choosing to make decisions that are not serving us well. As John Lennon said in his quote, if we are controlled by fear we pull back from life – mediocrity and complacency become acceptable in our lives. The key to overcoming our fears is to learn to love ourselves more – even with our imperfections.

“You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn’t exist anywhere except in the mind.”

– Dale Carnegie

I am proud to say that I am pretty close to being Fearless when it comes to me following my dream, stepping out of my comfort zone and dealing with life’s challenges . For many years I had been too fearful to step out, to be courageous and follow my dream. I had made attempts, some were successful and some were not. In my career particularly I could never get to a place in any of my jobs where I was happy. I would take on roles because I felt like I had to, or the money was good, or the job was easy, and as a result I drifted through my career doing the roles I could do rather than doing what I wanted to do.

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The turning point for me was last year when I had to face my third redundancy in 18 months. It was then that I decided that I didn’t want to be afraid anymore. I chose to face my fears and then I worked out how I was going to manage them. Today as I write this I can honestly say that my big fears no longer mean anything to me – I do however have a few minor ones lurking around. You never really stop being fearful, you just learn how to proactively manage your fears so that they enhance, energise and motivate you to action.

The 6 Steps to Mastering Your Fear

“Fear is a habit, so is self pity, defeat, anxiety, despair, hopelessness and resignation. You can eliminate all of these negative habits with two simple resolves: I can and I will.”

– Napoleon Hill

To master my fears I used the advice of  6 Fearless people who knew what they were talking about. Hopefully these 6 tips will help you to master you fears, so that you can live the life you desire.

Before you start reading through these  6 tips please note that Acknowledging your fears is the easy part – mastering your fears is hard work and it is a life long journey.

1. Get comfortable with Fear and invite it into your life.

Do things that frighten you. Take action and face your fears – the more you do this the more confident and stronger you become.

“You gain strength, courage, and confidence by each experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I have lived through this horror. I can take the next thing that comes along.’ You must do the thing you think you cannot do.”

– Eleanor Roosevelt

2. Learn that Fear is only in our minds.

Fear is an acronym for False Evidence Appearing Real. We can control our fears – they don’t control us. When you start to feel afraid, acknowledge the fear, feel it and then ask yourself “what is the worst thing that could happen to me if I did it?” Is the worst that could happen as bad as what you imagine it will be? It is ok to feel afraid and scared – it is not ok to let the fear control our minds.

“We are more often frightened than hurt; and we suffer more from imagination than from reality.”

– Lucius Annaeus Seneca

3. Get to know your 3 Big Fears.

There are 3 Big Fears which are the source of all your fears. Write your 3 Big Fears down and then put a plan in place on how you will  deal with them one by one until you feel you are in control. You need to know what you are dealing with so that you can take one step at a time.Be realistic about confronting your fears. Its a life long journey so you don’t have to rush it. You just have to keep moving forward in your life.

“Each of us must confront our own fears, must come face to face with them. How we handle our fears will determine where we go with the rest of our lives. To experience adventure or to be limited by the fear of it.”

– Judy Blume

4. Focus on the Positives’ in Your Life.

Get yourself a journal and every day for 1 month write down:

  • 1 positive thing that happened to you today
  • 1 thing you are grateful for in your life today
  • 1 good deed that you did today where you helped someone.

At the end of the month read your journal and then write down the top 3 things that month that you feel positive about, the top 3 things that you are grateful for and the top 3 deeds that you have done where you have helped someone. If you can complete that exercise I guarantee you will start to feel more positive and you will also see a more positive picture of your future. Not one bit of fear insight.

“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humour, and some style.”

– Maya Angelou

5. Be prepared for hard times and for failure.

It’s a life long journey managing your fears. Learn from other fearless people about how you can be more resilient and where you can find your courage. Resilience and courage will give you the strength and determination to master your fears.

“What would life be if we had no courage to attempt anything?”

 Vincent Van Gough

6. Plan to Be Great.

Having a plan of action will mean that you won’t fall into the trap of giving too much time, energy or attention to fear. Be accountable and start to work toward getting results. In your  Plan to be Great you need to be real about yourself and about what action steps you will need to take toward achieving your dreams. You will need  to calculate, minimise and manage the level of risk – this is essential to the success of your plan. The last and the most important thing to be noted in your plan is that you are accountable for celebrating your victories. The past and the present victories need to be recorded in a journal, shared and celebrated. Please don’t forget to Celebrate because if you do forget you will find your fears will start to appear more regularly in your daily thoughts.

Become comfortable with your fears, embrace your fears and start learning how to be a master at managing your fears. Once you manage your fears then you will accomplish feats in your life that you would have thought impossible. You will find that you will be living your greatest and happiest moments when you push through the barriers of fear. Why would you not want to Master Your Fears if you know how great the rewards are?

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond imagination. It is our light more than our darkness which scares us. We ask ourselves – who am I to be brilliant, beautiful, talented, and fabulous. But honestly, who are you to not be so?”

– Marianne Williamson

Featured photo credit: imgix via unsplash.imgix.net

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Kathryn Sandford

Career Resilience Coach passionate about supporting others to grow and thrive in a complex world.

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Last Updated on July 3, 2020

30 Small Habits To Lead A More Peaceful Life

30 Small Habits To Lead A More Peaceful Life

In today’s world, true peace must come from within us and our own actions. Here are 30 small things you can do on a regular basis to increase your overall sense of harmony, peace, and well-being:

1. Don’t go to every fight you’re invited to

Particularly when you’re around those who thrive on chaos, be willing to decline the invitation to join in on the drama.

2. Focus on your breath

Throughout the day, stop to take a few deep breaths. Keep stress at bay with techniques such as “square breathing.” Breathe in for four counts, hold for four counts, then out for four counts, and hold again for four counts. Repeat this cycle four times.

3. Get organized and purge old items

A cluttered space often creates a cluttered spirit. Take the time to get rid of anything you haven’t used in a year and invest in organizational systems that help you sustain a level of neatness.

4. Stop yourself from being judgmental

Whenever you are tempted to have an opinion about someone else’s life, check your intentions. Judging others creates and promotes negative energy.

5. Say ‘thank you’ early and often

Start and end each day with an attitude of gratitude. Look for opportunities in your daily routine and interactions to express appreciation.

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6. Smile more

Even if you have to “fake it until you make it,” there are many scientific benefits of smiling and laughing. Also, pay attention to your facial expression when you are doing neutral activities such as driving and walking. Turn that frown upside down!

7. Don’t worry about the future

As difficult as this sounds, there is a direct connection between staying in the present and living a more peaceful life. You cannot control the future. As the old proverb goes, “Worry is like a rocking chair. It gives you something to do, but it won’t get you anywhere.” Practice gently bringing your thoughts back to the present.

8. Eat real food

The closer the food is to the state from which it came from the earth, the better you will feel in eating it. Choose foods that grew from a plant over food that was made in a plant.

9. Choose being happy over being right

Too often, we sacrifice inner peace in order to make a point. It’s rarely worth it.

10. Keep technology out of the bedroom

Many studies, such as one conducted by Brigham and Women’s Hospital, have connected blue light of electronic devices before bed to adverse sleep and overall health. To make matters worse, many people report that they cannot resist checking email and social media when their cell phone is in reach of their bed, regardless of the time.

11. Make use of filtering features on social media

You may not want to “unfriend” someone completely, however you can choose whether you want to follow their posts and/or the sources of information that they share.

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12. Get comfortable with silence

When you picture someone who is the ultimate state of peace, typically they aren’t talking.

13. Listen to understand, not to respond

So often in conversations, we use our ears to give us cues about when it is our turn to say what we want to say. Practice active listening, ask questions, process, then speak.

14. Put your troubles in a bubble

Whenever you start to feel anxious, visualize the situation being wrapped in a bubble and then picture that sphere floating away.

15. Speak more slowly

Often a lack of peace manifests itself in fast or clipped speech. Take a breath, slow down, and let your thoughtful consideration drive your words.

16. Don’t procrastinate

Nothing adds stress to our lives like waiting until the last minute.

17. Buy a coloring book

Mandala coloring books for adults are becoming more popular because of their connection to creating inner peace.

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18. Prioritize yourself

You are the only person who you are guaranteed to live with 24 hours a day for the rest of your life.

19. Forgive others

Holding a grudge is hurting you exponentially more than anyone else. Let it go.

20. Check your expectations

Presumption often leads to drama. Remember the old saying, “Expectations are premeditated resentments.”

21. Engage in active play

Let your inner child come out and have some fun. Jump, dance, play, and pretend!

22. Stop criticizing yourself

The world is a hard enough place with more than enough critics. Your life is not served well by being one of them.

23. Focus your energy and attention on what you want

Thoughts, words, and actions all create energy. Energy attracts like energy. Put out what you want to get back.

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24. Assign yourself “complaint free” days.

Make a conscious decision not to complain about anything for a whole day. It might be harder than you think and the awareness will stick with you.

25. Surround yourself with people you truly enjoy being in the company of

Personalities tend to be contagious, and not everyone’s is worth catching. Be judicious in your choices.

26. Manage your money

Financial concerns rank top on the list of what causes people stress. Take the time each month to do a budget, calculate what you actually spend and sanity check that against the money you have coming in.

27. Stop trying to control everything

Not only is your inner control freak sabotaging your sense of peace, it is also likely getting in the way of external relationships as well.

28. Practice affirmations

Repeat positive phrases that depict the life and qualities you want to attract. It may not come naturally to you, but it works.

29. Get up before sunrise

Personally witnessing the dawn brings a unique sense of awe and appreciation for life.

30. Be yourself

Nothing creates more inner discord than trying to be something other than who we really are. Authenticity breeds happiness.

Featured photo credit: man watching sunrise via stokpic.com

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