Feeling the fear and doing it anyway is a popular mantra in personal development circles. But let’s be real: sometimes, charging headfirst without a plan can backfire.
Instead, let’s talk about the steps you should take first to ensure you’re not just blindly leaping into the abyss.
Here’s your ultimate guide to managing fear effectively before taking action.
Summary: Discover 20 decisive steps to manage fear effectively before taking action. Learn to reframe, prepare, and grow stronger when facing challenges. future
Related: What Does Poor Personal Boundaries Mean?
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Understand the Nature of Fear
Listen up because this is important. Fear isn’t your enemy – it’s a tool. But, like any tool, you need to know how to use it properly.
Fear is hardwired into our brains. It’s as natural as breathing and just as essential for survival. Without it, our ancestors would’ve been eaten by saber-toothed tigers or walked off cliffs.
So don’t beat yourself up for feeling afraid. It’s part of being human.
But here’s the kicker – not all of our intense feelings are created equal. Some keep you alive. It stops you from walking into traffic or touching a hot stove. That’s reasonable. It’s rational. It serves a purpose.
Then there’s the other kind —the irrational— that holds you back from taking risks, starting that business, or asking out that person you like.
Being Afraid isn’t protecting you—it’s paralyzing you.
The key is learning to differentiate between the two. Ask yourself: “Is this keeping me safe, or is it keeping me small?” If it’s the latter, it’s time to face it head-on.
Remember, that dreadful feeling is often a mile wide and an inch deep. It looks massive and impossible from a distance, but once you step into it, you realize it’s not as deep as you thought.
Most of the pain you experience is purely in your own mind. What holds you back is the anticipation of failure and the worry about what others might think.
But here’s the truth – nobody’s paying as much attention to you as you think. When you’re just starting out, even if you fail, most people won’t even notice.
So stop thinking about all the potential downsides. Stop worrying about what people might think if you fail. That’s just your mind playing tricks on you.
Instead, focus on taking action because facing it is the only way to overcome it. Each time you do something that scares you, you’re building evidence of your own capability, building confidence.
Remember, opportunities only look like opportunities in the rearview mirror. At present, they just look like a risk. But that’s where the magic happens. That’s where growth occurs.
So understand and respect your feelings, but don’t let them control you. Use it as a compass. If something scares you, it might just be worth doing. Because on the other side is where your dreams live. (1)
Prepare Yourself Mentally Before Doing What Scares You
Listen up because this is where the rubber meets the road. You want to conquer your fears? Great. But don’t just charge in blindly. That’s a recipe for disaster.
First, get crystal clear on what’s actually scaring you. Most people have this vague sense of dread, but they can’t pinpoint it. That’s bullshit. You need to name your demons. Are you afraid of failure or success? Are you afraid of looking stupid?
Write it down. Get specific. Because once you can name it, you can tame it.
Now, let’s talk about that voice in your head. You know the one. It’s always telling you why you can’t, why you shouldn’t, why you’ll fail.
That voice is a liar. It’s feeding you limiting beliefs that are keeping you small. Challenge that voice. When it says, “You can’t do this,” you say, “Watch me.” When it says, “You’ll fail,” you say, “So what?
I’ll learn and come back stronger.”But here’s the thing – it’s not enough to just shut down the negative.
You need to replace it with something positive.
This is where visualization comes in. And I’m not talking about some woo-woo, sit-on-a-cushion-and-chant kind of visualization. I’m talking about mentally rehearsing your success in vivid detail.
See yourself crushing that presentation. Feel the adrenaline as you close that big deal. Imagine the pride of hitting your fitness goals. Make it so real in your mind that your body can’t distinguish between visualization and reality.
Remember, your mind can’t tell the difference between what’s vividly imagined and what’s real. So use that to your advantage. Program your brain for success before you even step into the arena.
But here’s the kicker – all of this mental prep? It’s worthless if you don’t take action. Preparation without execution is just a waste of your time. It might feel good in the moment, but it doesn’t produce results.
So prepare yourself mentally, absolutely. But then get out there and do the damn thing. Because, at the end of the day, action beats anxiety every single time.
Build Your Confidence Before Taking Action
Alright, let’s break it down. Do you want to build your confidence? You don’t just wake up one day and feel like a rockstar. Confidence is built, not born, and it starts with taking small, manageable steps.
First, start with something you can handle. Don’t try to conquer Everest on day one. Pick a challenge that’s just outside your comfort zone—something that makes you a little nervous but not paralyzed with fear.
Maybe it’s speaking up in a meeting or hitting the gym for the first time. Whatever it is, start small.
Next, celebrate your wins. And I mean really celebrate them. You nailed that presentation? Awesome. You hit a new personal best at the gym? Fantastic.
These small victories are the building blocks of confidence. They stack up over time and create a mountain of evidence that you can do this.
And here’s the kicker – track your progress. Write it down. Keep a journal, a spreadsheet, whatever works for you. The point is to see how far you’ve come.
When you look back and see all those small wins, you’ll realize you’re not the same person you were a month ago or even a week ago. You’re stronger, more capable, more confident.
Remember, confidence isn’t about shouting affirmations in the mirror. It’s about having a stack of undeniable proof that you are who you say you are. So start small, celebrate your wins, and track your progress. That’s how you build confidence, one step at a time.
20 Steps Before Feeling Your Fear And Taking Action
Scientific research has shown that fear can trigger either a mobilizing “fight-or-flight” response, propelling individuals into action, or a paralyzing “freeze” response, depending on the perceived threat level and individual differences in neural circuitry and past experiences
1. Acknowledge Your Fear
Before you can conquer it, you have to recognize it. Name it. Write it down. What exactly are you afraid of? Failure? Rejection? The unknown? By identifying your fear, you take the first step in demystifying it. This simple act can reduce its power over you.
2. Understand the Source
Dig deeper into why you feel this way. Is it rooted in a past experience? Is it a rational or an irrational one? Understanding the source can help you address it more effectively. Keep an anxiety diary to track your feelings and triggers.
3. Visualize the Worst-Case Scenario
Ask yourself, “What’s the worst that could happen?” Often, our worries are blown out of proportion. By visualizing the worst-case scenario, you can prepare yourself mentally and emotionally. This exercise can also help you realize that even the worst outcome is manageable.
4. Reframe Your Thoughts
Your mindset plays a crucial role in how you handle your intense feelings. Instead of thinking, “I can’t do this,” reframe it to, “I can handle whatever comes my way.” Positive self-talk and affirmations can shift your perspective and empower you to take action.
5. Break It Down
Big fears can be overwhelming. Break them down into smaller, manageable steps. If you’re afraid of public speaking, start by speaking in front of a small group of friends. Gradually increase the audience size as you become more comfortable.
6. Take Action
Fear grows with inaction. The longer you avoid what scares you, the bigger it becomes. Start taking small steps toward your goal. Action cures it. The more you do, the more confident you’ll become. (2)
7. Build a Support System
You don’t have to face them alone. Talk to friends, family, or a mentor about what you’re going through. Sometimes, just sharing your worries can make them seem less daunting. Plus, you might get valuable advice and encouragement.
8. Practice Relaxation Techniques
Fear often manifests physically—racing heart, sweaty palms, shallow breathing. Learn relaxation techniques like deep breathing, meditation, or yoga to calm your mind and body. The 4-7-8 breathing technique is particularly effective: breathe in for 4 seconds, hold for 7, and exhale for 8.
9. Stay Physically Active
Exercise is a powerful tool for management. Physical activity releases endorphins, which can improve your mood and reduce stress. Find something that keeps you moving, whether it’s a brisk walk, a gym session, or a yoga class.
10. Maintain a Healthy Lifestyle
Your diet and lifestyle choices can impact your anxiety levels. Eat a balanced diet rich in fruits and vegetables, and avoid excessive caffeine and alcohol, which can exacerbate anxiety. A healthy body supports a healthy mind. (3)
11. Embrace Uncertainty
Life is full of uncertainties, and that’s okay. Embrace the unknown as an opportunity for growth rather than a threat. The more you expose yourself to new experiences, the more resilient you’ll become.
12. Develop a Growth Mindset
Adopt a growth mindset, which is the belief that you can learn and grow from every experience, even the challenging ones. This mindset can help you approach nervousness with curiosity and a willingness to learn.
13. Set Achievable Goals
Set small, achievable goals to build your confidence. Each small victory will make the next step easier. Celebrate your progress, no matter how minor it seems.
14. Use Visualization Techniques
Visualize yourself succeeding. Picture yourself overcoming your fears and achieving your goals. This mental rehearsal can boost your confidence and prepare you for the real thing.
15. Educate Yourself
Knowledge is power. The more you know, the less intimidating it becomes. Read books, take courses, or talk to experts in the field. Turn unknowns into knowns.
16. Hack Your Thought Patterns for Peak Performance
Fear often stems from negative thinking patterns. Challenge these thoughts by asking yourself if they’re based on facts or assumptions. Replace negative thoughts with positive, realistic ones.
17. Stay Present
Fear often arises from worrying about the future. Practice mindfulness to stay present and focused on the here and now. Techniques like meditation and deep breathing can help you stay grounded.
18. Accept That Fear Will Never Go Away Completely
Fear is a natural part of life. Accept that it will always be there to some extent, especially when you’re stepping out of your comfort zone. The goal isn’t to eliminate this feeling but to manage it effectively.
19. Remember Your Why
Remember why you’re doing this when fear threatens to paralyze you. What’s your ultimate goal? What are you passionate about? Keeping your “why” in mind can motivate you to push through.
20. Seek Professional Help if Needed
If your apprehension is overwhelming and interferes with your daily life, consider seeking professional help. Therapists can provide strategies and support to help you manage your feelings effectively.
Related: Don’t Let Worry Control You
When You Shouldn’t Feel The Fear And Do It Anyway
While “feeling the fear and doing it anyway” can be a powerful concept for overcoming obstacles, it might not be advisable or beneficial in some situations.
- Genuine Danger: Sometimes, fear is a warning sign of genuine danger. Ignoring this signal and pushing forward regardless could lead to harmful or dangerous outcomes. It’s important to distinguish between rational concerns that protect us from harm and irrational concerns that hold us back from growth.
- Physical and Mental Health: Constantly pushing through unease without addressing underlying issues can affect physical and mental health. Chronic stress and anxiety resulting from pushing past your intense feelings without proper coping mechanisms can lead to burnout, exhaustion, and mental health problems.
- Ignoring Intuition: Fear can sometimes be our intuition signaling that something isn’t right. Ignoring this and pushing forward could mean ignoring valuable insights that could prevent negative outcomes. We must listen to our intuition and assess whether the concern is valid.
Related: Trusting Your Gut Feeling - Unrealistic Expectations: Pushing through without proper preparation or realistic expectations can set us up for failure. It’s essential to evaluate whether the fear is based on a lack of readiness or if it’s simply a discomfort with the unknown. Proper planning and preparation can help mitigate unnecessary risks.
- Unhealthy Pressure: Constantly pushing through can create a cycle of pressure and expectation, leading to feelings of inadequacy or failure if we don’t meet our goals. It is important to recognize our limits and practice self-compassion rather than constantly pushing ourselves to the brink.
- The Overextended Self: Recognizing Your Limits: Pushing through without regard for personal boundaries or values can lead to feelings of resentment or regret. It’s crucial to respect our own limits and boundaries and make decisions that align with our values and beliefs.
- Failure to Address Root Causes: Pushing through distress without addressing underlying issues or traumas can be like putting a band-aid on a wound. While it might provide temporary relief, the root causes will continue to affect us until they’re addressed through therapy, self-reflection, or other healing modalities.
Conclusion
Feeling the fear and doing it anyway is a powerful concept, but it’s not always the best approach. By taking these steps first, you can manage your frightening feelings more effectively and set yourself up for success. Remember, fear is a natural part of growth.
Embrace it, manage it, and let it propel you forward.
Here's A Link to Susan Jeffers' empowering book: Feel The Fear And Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action
