How to Overcome Fear

Overcoming fear is challenging. It is not easy; but it is not impossible to do either. It is something that one must do in order to accomplish something.

Instructions

Difficulty: Moderate

Things You’ll Need:

• (1) HUMILITY to accept that you have a certain fear (2) DESIRE to overcome it (3) COURAGE & DISCIPLINE to do the tasks involved (4) PATIENCE & CONVICTION that you can achieve your goal

1. Acknowledge that you have a certain fear. Do not deny it.
2. Determine its nature and type. Figure out if it is real or imagined and if it is something that is serious or not. If needed, ask another person's objective view about it. Then, define it: Is it fear of rejection, of success, of failure, of not being good enough, of not having enough, of not being loved, of not being worthy, of heights, of water, or of something else?
3. Identify its cause/s. Is it your low self-esteem, your upbringing or culture, an external pressure, a bad experience, etc.?
4. Do any or a combination of the following techniques (depending on the nature, type, and causes of your fear as well as your personality, access to some needed resources or services, financial and other conditions):
   (1) Visualization or Controlling your mind/imagination. Concentrate on the target results and try to "experience the feeling of already having/doing them".
   
   (2) Creating a "vision board" and placing it somewhere where you can see it always. Stick/draw on it some pictures or symbols of the things that you desire to happen if you don't have fear anymore.
   
   (3) Writing a journal. Divide each entry/page into 2. On the left column, jot down your fear & everything related to it (e.g. symptoms, effects, etc.). On the right side, write down the opposite of that fear & all the things you experience with it (e.g., the feeling you have, the impact it has on your routine, etc.). Then, "mentally delete" the entry on the left side and concentrate on the things you wrote on the right column.
   
   (4) Doing a physical activity. Exercise at the gym, walk for 30 minutes or so, do some gardening or any household chore, play tennis, etc.
   
   (5) Taking deep breaths, relaxing in a comfortable place, temporarily getting out of the situation ("taking a time-out from the situation that creates or brings out the fear), & doing something else which is constructive (e.g. cooking, buying groceries, etc.).
   
   (6) Reading self-help articles/books, watching inspiring shows/movies, attending seminars, visiting web sites which are addressing your needs, or talking about your fear with someone/people you trust and who could help you.
   
   (7) Asking for a professional help from a life coach, therapist, etc.
   
   (8) Designing an action plan and following it seriously until the desired result is achieved.

Tips & Warnings

• Choose a technique which you enjoy doing.
• Make sure that it is practical --- something that you are capable of doing at a reasonable time, given your existing condition. Otherwise, you will just be setting yourself up for failure.
• Apply any technique or a combination of techniques as needed.
• When in doubt regarding the technique to be used or the step to do in overcoming your fear, consult an authority. This also holds true for a particular situation whereby the fear is "life-threatening" or is something that could put yourself or other people, things, etc. in danger.