Three Ways to Overcome Fear

Fear is the most debilitating emotion that humans experience. Not only are fearful situations faced head-on regularly, but fear tends to have an unconscious hold on us as well. Whether it’s a careless driver, financial strain, a bad health diagnosis, or worry of the unknown, fear can wrap its tentacles around one’s mind and extract all sense of peace. We are constantly bombarded with negativity through the media and worst-case scenarios.

Fear has its place in our psyche. Like any red light or caution signal, it warns us of impending danger. But most of the fear we experience has nothing to do with real danger. Instead, our reactions are based on what might happen, not what is happening. 

A frightened mind suffers in two ways. First, your anxiety is based on an imaginary experience. Second, you can’t think straight. For example, take going to a meeting that you’re dreading. Your mind tells you there’s going to be trouble, one of the attendants doesn’t like you. You visualize all types of unpleasant encounters. Before even leaving your house, you see yourself walking into the room feeling uncomfortable and wanting to avoid the person you dread seeing. You picture yourself all alone, feeling paranoid, with overwhelming anxiety and you can’t wait to leave. Before you ever arrive, you’re so miserable you enter the meeting with overwhelming negativity. This same type of scenario can get a free ride in your mind with just about everything – doctor’s visits, finances, work, travel, and relationships. But despite its pervasiveness, it is possible to overcome most fear.

Stick to the Facts

Instead of allowing your mind to watch Creature Feature or Twilight Zone, watch the reality channel. You can do this by staying in the moment. Instead of projecting the worst, remind yourself of what’s happening right now. If you use all your energy perceiving imaginary disasters, you are suffering needlessly and will deplete your emotional reserves for when you actually need them. When your mind starts firing off fear messages you can ask simple questions like, “Am I safe right now?” “Has this happened yet?” and remain calmly grounded. 

When you imagine atomic bombs going off from China, or your home flooded to the roof from global warming, stick to what’s happening right this moment. Sticking with facts will help to keep you calm.

Imagine the Outcome You Want

You have control over your thoughts and the more you exercise that control, the better you’ll feel. Just as a fear-based thought creates tension in the body, a pleasant thought creates a pleasant state. 

If you imagine walking into a meeting that you’re dreading, replace that with the opposite. See yourself calm and happy. You maintain your power instead of handing it over to someone else. Picture yourself talking to people you do like and putting your energy toward making them feel good. See yourself laughing and having a good time. You might even visualize a pleasant encounter with the person you fear by showing the kindness that you’d like to receive. Regardless of anyone else’s attitude, you can see yourself rising above and maintaining a positive attitude. Then you can visualize leaving the meeting with a sense of dignity and peace of mind instead of being a victim.

Breathe

When scared, most people hold their breath without even realizing it. This causes the body to tighten and increases physiological reactions that cause tension and anxiety.

One of the simplest and most powerful tools to overcome fear is conscious breath work. In any stressful situation, it’s impossible to have physiological discomfort when you consciously breathe. By taking three deep breaths and slowly exhaling, you are causing your body to regulate calm instead of stress. Then your mind remains clear, and you can make the best decisions regardless of what’s going on around you.

Some people thrive on fear because it makes them feel alive. When stressed or anxious, they feel challenged, stimulated, or even able to avoid connecting to unwanted memories and emotions. But it’s far better to be ignited by mastering fear and engaging in life than to be controlled by negative energy. 

Fear is the opposite of love. Every fearful scenario can be replaced with a loving one. If you want to go through your day riding waves of joy instead of angst, you can command your ship. If you stay fact-based, imagine things going well, and breathe, you are exercising love over fear. You don’t have control over what’s happening around you, but you always have control over what’s happening on the inside. Choose to be fearless and the results will follow.

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