Overwhelmed By Fear

You can be overwhelmed not only by the amount of stuff you have to do, but also overwhelmed by fear.  Being overwhelmed by fear holds you back from achieving your goals because you are not taking action. You are too afraid to move forward because of what you believe will happen.  All of the worst case scenarios keep replaying on repeat in head which only increases your fear, worry, and anxiety.  Being overwhelmed by fear can keep you paralyzed from taking action towards your goals.

Overwhelm

You are overwhelmed by fear.  You want to have the perfect plan.  You want everything to go perfectly.  You don’t want to make a mistake or embarrass yourself.  You want to know the best, right, next action step to take.  Your fears can be extremely overwhelming and consuming.  All of the fears swimming around in your head are holding you back from taking action towards your goals.  It’s time to stop letting fear overwhelm you.

Name Your Fears

Start by considering which fears you’re feeling overwhelmed by.  Create a written list of all your fears and worst case scenarios played out.  Think about what is keeping you up at night, giving you stress, anxiety, and plaguing your mind.  What are you really worried or afraid of happening?  Sometimes the act of naming your fears is enough.

Past Experiences

Usually, these fears have been formed from past experiences.  It is something that you have learned in the past that has made you form this belief.  Because of this experience, you believe this to be true.  Think about what past experiences have made you form this belief.  Where does it stem from and originate?  When you recognize where the fear based belief was formed, you can work to change it.

Real Fears

Next, determine if this fear is real or not.  Fear is also known as false evidence appearing real.  You may think this fear is absolutely real and true.  But, just because you’re fearful does not mean that it’s bad, wrong, or dangerous.  It may just be something you’ve never done before, experienced, or that’s completely outside of your comfort zone.  Determine if your fear is actually realistic.  Consider if you are in real danger or is this fear more to protect your ego than anything else.  Real fears that put you in physical harm or danger should be taken seriously.  Emotional fears created in your mind to prevent you from leaving your comfort zone can be conquered.

Find Evidence

Then, find evidence for an alternative to the fear.  Perhaps you were just living in the fear when really there is a different outcome that is possible.  Look for evidence of that other brighter, better outcome.  Search through your past experiences that proves otherwise.  If you can’t find evidence in your past, then pull from other people to show you that the outcome you’re scared of may not be real or come to fruition.  Seek out evidence for another outcome and make this your new narrative instead of focusing on your fear.

Find Support

Try to share your fears with a friend, family member, or therapist to get a new perspective on your fears so that you feel less alone.  See if they can provide you guidance and support through your fears to help overcome them.  Hearing how someone else overcame a similar fear can give you the confidence you need to get through it too.  Maybe you’re fearing the absolute worst case scenario that has a very small, slim chance of happening.  Having someone else reassure you can provide you with the courage you need to keep going.  Work through your fears with someone else so that it’s less scary.

Journal

Lastly, if you don’t have support, then use a journal and write down your fears.  Write about all of your worst case scenarios coming to fruition.  Do not hold back.  Get all of your fears out and down on paper.  Then, write about how this is not a real fear.  Find that evidence that opposes that thought.  Work to believe this new alternative narrative.  Choose to believe in something more than your fears.  Journal about how you would feel and what you would do if you no longer let fear hold you back.  Visualize your future and all the amazing possibilities of everything you could achieve.  When you stop letting fear hold you back, you can achieve your goals!

Feeling fear does not mean you have to put on the breaks and completely stop taking action towards your goals.  Feeling fear means you’re pushing the limits of your comfort zone, you’re trying new things, and all of that can be uncomfortable.  But, you can do difficult things.  Work through your fear by creating a new narrative in your head.  Establish a new belief to overcome your fear.  Change your belief and then take action through the fear to achieve your goals!

Take Action Challenge

Overcome Your Fear

Step 1: Name The Fear 

Choose one goal you're currently avoiding and write down every fear keeping you from taking action.

Ask yourself, what are you actually afraid will happen?

Don't sugarcoat it.  Get the worst case scenario out of your head and onto paper.

Step 2: Find The Root

Look at your fear and ask, where did you learn to believe this?

Think about past experiences, mistakes, disappointments, or moments that may have shaped this belief.

You may discover that you're reacting to an old experience rather than what's actually happening today.

Step 3: Challenge The Fear

Now, separate what is possible from what is probable.

Ask yourself:

• Is this a real danger or an uncomfortable possibility?
• What evidence supports this fear?
• What evidence suggests another outcome is possible?
• What would you tell a friend who had this same fear?

Create a new, more empowering narrative that you can actually believe.

Step 4: Find Your Support

Don't make yourself work through every fear alone.

Identify one person you can talk to who will give you an honest, supportive perspective.

Ask them, what do you see that I might not be able to see because I'm too deep in the fear?

Sometimes another perspective is enough to turn down the volume on the fear.

Step 5: Take Action Through The Fear

Choose one small action toward your goal that you've been avoiding.

Don't wait until you're fearless.

Take the action while you're still afraid.

Then, reflect on what happened when you stopped letting fear make the decision for you.

Every time you take action despite fear, you prove to yourself that fear doesn't have to win.