Top 5 Ways to Overcome Fear in the Moment

Fear is a natural emotion that everyone experiences from time to time. It can be a powerful emotion that can hold us back from doing things we want to do. However, fear is not always real. In fact, fear can be an illusion.

The acronym Fear = False Emotions Appearing Real can help us to understand how fear works. When we experience fear, our bodies release stress hormones that can cause physical symptoms, such as a racing heart, sweating, and nausea. These symptoms can be very real, but they are not always caused by a real threat. Sometimes, our fear is based on false beliefs or assumptions or past experience and programming being triggered.

For example, we may be afraid of public speaking because we believe that we will make a fool of ourselves. However, the reality is that most people are not very good at public speaking at first. With practice, we can learn to overcome our fear and become more comfortable speaking in front of others.

Another example of a false fear is the fear of failure. We may be afraid to try new things because we are afraid of failing. However, the reality is that everyone who has ever achieved anything has failed. Failure is a part of learning and growing. If we don't allow ourselves to fail, we will never learn and grow.

The next time you feel fear, remember that it may be an illusion. Ask yourself if your fear is based on a real threat or if it is based on false beliefs or assumptions. If your fear is based on false beliefs, you can challenge those beliefs and learn to overcome your fear.

The challenge with fear is becoming aware of it in the moment. Here are 5 techniques that can help you do just that:

1. Acknowledge your fear. 

   The first step to overcoming fear is to acknowledge that you are feeling it. Don't try to suppress or ignore your fear. Instead, allow yourself to feel it and accept it.

2. Name your fear. 

   Once you have acknowledged your fear, try to name it. What are you afraid of? Once you have named your fear, it will become less powerful. Make sure to name it without judgement. Observe the fear as if you were watching someone you love experiencing the emotion.

3. Allow and Detach. 

   Our thoughts often contribute to our fear. Paying attention to your thoughts and trying to question the emotion will keep you trapped in it. Detach from the emotion by knowing that you are in control of how you feel. Remind yourself that the body is experiencing this feeling right now, but you are more than your body, and you are more than your mind. 

4. Focus on your breath. 

   When we are feeling afraid, our breathing can become shallow and rapid, and our body more contracted. This can make us feel even more anxious. Focus on your breath and take slow, deep breaths, pulling the breath down into the belly and expanding the space in your body. This will help to calm your body and mind.

5. Take action. 

   Sometimes, the best way to overcome fear is to take action, and moving the body. If you can move yourself to another place physically, whether it's shifting in your chair, getting up for a glass of water, or going to the bathroom for a minute, this will give your body a chance to shift the energy in the moment and release it.

These are just a few techniques that can help you overcome fear in the moment. If you are struggling with fear, it is important to seek professional help. A coach or a therapist can work with you to help you develop a plan to overcome your fear.

Love & Light

BOCO Life