Image by master1305 on Freepik
Fear. It’s a universal experience—something every single one of us has encountered in some form. Fear can feel paralyzing, whether it’s the thought of speaking up in a meeting, making a bold career move, or taking a chance on a personal dream. It shows up as racing thoughts, sweaty palms, or an overwhelming sense of “what if?” While fear often feels like the enemy, it’s actually a survival mechanism wired into our brains. The amygdala, our brain’s alarm system, triggers fear to keep us safe. The problem? It doesn’t always know the difference between a real threat, like physical danger, and an imagined one, like the fear of failing a presentation. As a result, fear keeps us in our comfort zones, holding us back from growth, progress, and fulfillment.
The good news? You don’t have to let fear control you. Neuroscience and cognitive behavioral therapy (CBT) offer powerful insights into how to manage and overcome fear. For example, CBT teaches us to reframe our thoughts. Often, fear is rooted in assumptions or distorted thinking—what the acronym FEAR calls “False Expectations Appearing Real.” If your fear is, “What if I fail?” challenge that thought. Ask yourself, “What’s the worst that could happen? How likely is it? And what evidence do I have that I’m capable of succeeding?” This reframing process helps shift your perspective, turning fear into something manageable rather than paralyzing.
Another effective tool is exposure therapy, which involves facing your fears in small, manageable steps. Fear tends to grow when we avoid it, reinforcing the brain’s alarm response. But by breaking your fear down into smaller steps, you teach your brain that the situation isn’t as threatening as it seems. If public speaking terrifies you, start by practicing in front of a mirror. Then, try speaking to a trusted friend, and eventually, a small group. Each small step rewires your brain to associate the situation with safety, not danger. And for those moments when fear feels overwhelming, breathwork can be a lifesaver. Techniques like box breathing—where you inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts—can calm your nervous system and bring your rational brain back online.
Fear may be a part of life, but it doesn’t have to define it. I know because I have been a life long best friend of fear and the consequences from listening to fear over courage. Fear is often temporary, but regret can last a lifetime. So, the next time fear shows up, take a deep breath, challenge those thoughts, and take a small step forward. Your dreams—and the growth that comes with them—are waiting just on the other side of fear. The question is: will you let fear stop you, or will you take that first step of courage?
LEARN MORE FROM THE PODCAST
NOW AVAILABLE!
Comments