Everyone’s scared of something, no matter how much they like to say otherwise.
No matter what your fears are, you don’t have to let them control you or hold you back in life. All you need to do is confront them head-on. Not sure how to get started? Here are some small steps you can take to feel a lot braver.
1. Start small and work your way up.
Don’t dive into the deep end straight away. Begin with smaller, less scary situations and gradually build up to the bigger stuff. If you’re afraid of public speaking, try chatting with a small group of friends first. As you get more comfortable, you can move on to larger audiences.
2. Write down what you’re afraid of and why.
Source: Unsplash Grab a pen and paper and jot down your fears. Sometimes, seeing them written out can make them seem less overwhelming. Plus, it helps you understand what’s really bothering you. You might realise some of your fears aren’t as bad as you thought.
3. Challenge your negative thoughts.
When fear pops up, our brains tend to go into overdrive with worst-case scenarios. Take a step back and question these thoughts. Are they realistic? What’s the most likely outcome? Often, you’ll find your fears are exaggerated.
4. Use visualisation techniques to picture success.
Close your eyes and imagine yourself facing your fear successfully. Picture every detail — how you look, feel, and act. This mental rehearsal can boost your confidence and make the real thing feel less daunting.
5. Take deep breaths to calm your nerves.
When fear kicks in, our breathing often becomes shallow and rapid. Combat this by taking slow, deep breaths. Inhale for four counts, hold for four, then exhale for four. This simple technique can help you feel more centred and in control.
6. Talk to someone you trust about your fears.
Don’t keep your worries bottled up. Share them with a friend, family member, or partner. They might offer a fresh perspective or simply provide a sympathetic ear. Sometimes, just talking about our fears can make them feel more manageable.
7. Learn more about what scares you.
Knowledge is power, especially when it comes to facing fears. Do some research on what’s frightening you. Understanding the facts can help dispel myths and make things seem less scary. For example, if you’re afraid of flying, learning about aviation safety might ease your mind.
8. Reward yourself for facing your fears.
Give yourself a pat on the back when you confront something that scares you. Treat yourself to your favourite meal, watch a film you love, or do something else you enjoy. Positive reinforcement can help motivate you to keep pushing forward.
9. Focus on the present moment instead of worrying about the future.
Fear often involves worrying about what might happen. Try to stay grounded in the present. Pay attention to your surroundings, the sensations in your body, and your breathing. This mindfulness can help prevent your imagination from running wild.
10. Create a fear-facing action plan.
Break down your goal into small, manageable steps. Write them down and tackle them one at a time. Having a clear plan can make the process feel less overwhelming and give you a sense of progress as you tick off each step.
11. Practice self-compassion when things don’t go perfectly.
Be kind to yourself if you stumble along the way. Facing fears is tough, and setbacks are normal. Instead of beating yourself up, treat yourself with the same kindness you’d offer a friend. Acknowledge your effort and learn from the experience.
12. Use positive affirmations to boost your confidence.
Come up with a few encouraging phrases to repeat to yourself when fear creeps in. Something like “I am capable of handling this” or “I’ve overcome challenges before, and I can do it again” can help shift your mindset and give you a confidence boost.
13. Remember that courage isn’t the absence of fear, it’s facing it anyway.
Don’t expect your fear to vanish completely. Even the bravest people feel scared sometimes. True courage is about acknowledging your fear and moving forward despite it. Each time you face your fear, you’re building resilience and proving to yourself that you can handle more than you think.
