Spring is finally here and it’s time, for some of us, this means coming out of hibernation. With this we can get a wee bit of fear creep up, which is perfectly. normal. Fear gets to the best of us, whether it is fear of failure, fear of success or even fear of fear. All of us have experienced fear at some point in our lives and it can be a real stumbling block that holds us back from being truly happy.

So, to give you the best start to April and Spring here are several ways to overcome fear, that are easy to implement. Before I list them, remember FEAR IS NORMAL and will show up, it’s a natural step in doing something new or out with your comfort zone.

1. SEPARATE REALITY FROM PERCEPTION

Ask yourself what is really going on…. Get the facts straight and then place them over your feelings. Your mind will create a horror story if you let it, so make sure you are giving it the real story and not allowing it to run riot.

2. IDENTIFY THE TRIGGER

Figure out what it is in a situation that triggers you, it could be something as simple as a blue chair that reminded you of a past experience. Learning to identify the trigger will help you to separate the trigger from the situation and this is a great first step in learning to combat it.

3. KNOW WHERE FEAR LIVES IN YOUR BODY

A lot of times, fear takes over physically. It affects different people different ways. Identify if/how it affects your physical body and do the work to take care of your body. Ex: if you hold stress in your back, you can learn stretches, foam rolling, etc. to avoid the pain.

4. PRACTICE GRATITUDE

Everyday, list out 1-3 things you are thankful for. It doesn’t matter how big or small it is, gratitude helps shift the mind into a positive light, which overtime, overcomes fear.

5. LISTEN TO YOUR INNER VOICE

Monitor your inner conversations. If you wouldn’t say it to a friend, don’t say it to yourself. Speak positively to yourself and remind yourself of your strengths.

6. CREATE A NEW ASSOCIATION

Remind yourself that the feeling and the moment will pass. You have moved through fear load of times in your life. Keep focussed on the positive outcome of the situation, rather than the scary in between bit. The quicker you move through it the quicker you get out the other side.

7. LOOK AT THE GLASS HALF FULL

Perception is a very powerful thing, and how you feel about your situation dictates how you respond. So think positively and you’ll give yourself a much better chance of success. This won’t happen overnight; practice with just one thought. What is one recurring negative/fearful thought you have? Work on reversing this one thought. Overtime, this will become a habit.

8. PRACTICE BREATHING EXERCISES

Breathing helps center your body; when you stop breathing, your heart stops beating. You can do a grounding exercise, or even just take 5 deep, long breaths at any point to calm and center yourself. It is best to start your day with this, but feel free to practice all day long.

9. CREATE A SAFE SPACE

When you feel safe and secure, there is no room for fear. Find somewhere safe you can retreat to when ill feelings begin- whether this is a real place such as your bedroom, or a place in your mind such as the beach. This sense of comfort will soothe you and allow you to face your fear.

Please keep in mind, these are just 9 strategies, not everything works for everyone. But this is a place to start. Start implementing these techniques into your life and don’t let fear hold you back. Again fear will show up, that’s a given, it is how you respond to it that is the important part.

Till next time……

Mary