How to Overcome Fear

Overcoming fear is a challenging process. It requires a lot of things --- humility to accept the fact that you have a certain fear, desire to overcome it, courage and discipline to do the tasks involved, and patience and conviction that you can achieve your goal. Although it is not easy to do, one should bear in mind as well that it is not impossible to do either.

To accomplish something, one should overcome fear. Hence, the need for a plan of action. Here are some suggested steps which one may follow to overcome fear: First, acknowledge that you have a certain fear. Do not deny it. Second, 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? Third, identify its cause/s. Is it your low self-esteem, your upbringing or culture, an external pressure, a bad experience, etc.?

Fourth, 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):

Visualization, Meditation, or Controlling your mind/imagination. Concentrate on the target results and "experience the feeling of already having/doing them".

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.

Writing a journal. Divide each entry/page into two. 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. Celebrate the joy, peace, etc. of experiencing them.

Doing a physical activity. Exercise at the gym, walk for 30 minutes or so, do some gardening or any household chore, play tennis, etc.

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, playing chess, solving crossword puzzles, etc.).

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.

Asking for a professional help from a life coach, therapist, etc.

Designing an action plan and following it seriously until the desired result is achieved.

Following the mentioned steps and applying any one of the cited techniques should be leading towards overcoming one's fear. For better results, however, it would be wise if he or she would choose a technique which he or she enjoys doing, make sure that it is practical --- something that he or she is capable of doing at a reasonable time --- given his or her existing condition, apply any technique or a combination of techniques as needed, and consult an authority, when in doubt regarding the technique to be used or the step to do and when fear becomes "life-threatening" or hazardous.