How To Remove Fear From Mind And Heart – 9 Ways To Do It
Want to know how to remove fear from mind and heart? Here are 6 ways to do it simply – bye bye fear! It CAN be easy.
Let’s chat about how to remove fear from mind and heart.
Have you ever felt scared before?
Of course, you have because you are human.
I personally experience this negative emotion all the time but I have found a great way to cope with all the crazy feelings when they come up for me.
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 successful.
I promise you though – fear doesn’t need to hold you back forever, if you don’t let it. There are several ways to overcome fear, here are my top 9:
HOW TO REMOVE FEAR FROM MIND AND HEART
1 – SEPARATE REALITY FROM PERCEPTION
Ask yourself what is really going on, locate the facts and place them over your feelings.
What is true and what is a story you have just made up inside your own head?
HOW TO REMOVE FEAR FROM MIND AND HEART
2 – IDENTIFY THE TRIGGER
Figure out what it is in a situation that triggers you.
Learning to identify it will help you learn to combat it.
Remember in order to experience fear you need to first have a thought about this trigger.
What are the specific thoughts you are thinking that are making you feel scared?
HOW TO REMOVE FEAR FROM MIND AND HEART
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 – do you experience it in your throat? In your stomach?
In your breathing?
Rather than constantly resisting it, allow the fear to be there for a moment.
Allowing it to be there will reduce the struggle.
Know that i can be there and you can still be okay.
HOW TO REMOVE FEAR FROM MIND AND HEART
4 – PRACTICE GRATITUDE
I know it doesn’t necessarily combat fear altogether but an excellent way to reduce it is to shift your focus elsewhere.
Just remember you have the option to shift it to things you are grateful for.
Every day, make a list out 5-10 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.
HOW TO REMOVE FEAR FROM MIND AND HEART
5 – LISTEN TO YOUR INNER VOICE
Monitor your inner conversations.
What specific thoughts are you playing over and over again in your own mind?
Are they helpful?
Are they calming you down or making things worse?
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.
HOW TO REMOVE FEAR FROM MIND AND HEART
6 – CREATE A NEW ASSOCIATION
Remind yourself that fear is just a feeling and this moment will pass. Focus on the positive outcome of the situation, rather than the scary in between. Sometimes everything you want is on the other side of fear.
HOW TO REMOVE FEAR FROM MIND AND HEART
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 how are you looking at the situation?
What are your thoughts about it?
When you think positively you’ll give yourself a much better chance of moving past the fear.
This won’t happen overnight; it starts by practicing with just one new thought. I can feel scared and everything will still be okay.
Or there isn’t actually anything for me to worry about.
I can cope with both the best and worst outcome.
What is one recurring negative/fearful thought you have?
Work on reversing this one thought.
Overtime, this will become a habit. I wish it could happen overnight but honestly this takes consistent practice.
HOW TO REMOVE FEAR FROM MIND AND HEART
8. PRACTICE BREATHING EXERCISES
I don’t know how I would feel at the end of the day if I didn’t constantly stop and take a deep breath to re-centre myself.
Breathing helps you calm down and focus.
Breathe in, breathe out.
Focus right now on this one simple exercise.
You can regularly do this as a grounding exercise, or even just take 5 deep, long breaths at any point to calm and center yourself.
I do this at the start of every day and whenever I feel a sense of overwhelm, stress or anxiety start to settle over me.
HOW TO REMOVE FEAR FROM MIND AND HEART
9 – CREATE A SAFE SPACE
When you feel safe and secure, there is no room for fear. And you can create this feeling of safety and security for yourself.
Right now, in this very moment everything is okay.
You can choose to think this is true.
Or find somewhere safe that 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.
I personally love just to snuggle with my dogs or be in the company of my family.
This sense of comfort will soothe you and allow you to face your fears.
The truth is fear may never go away.
Wishing that it would doesn’t help.
But what if you could cope with it instead, by tapping into courage?
What if fear is signalling the very thing you need to do right now?
What if it is guiding you in the right direction?
Please keep in mind, these are just 9 strategies and you may love some of these ideas and the others not so much.
But that’s okay.
This is simply a place to start.
Start by slowly implementing these techniques into your life whenever you are feeling scared and remember – sometimes we need to DO IT SCARED.
Don’t let fear hold you back from reaching your goals or anything that you desire to have in life.
Until next time, dream big my friend,
Frances xx
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Hey, I’m Frances Vidakovic! I help you live a richer, lighter life while pursuing dreamy goals – without sacrificing your soul, sanity or family life. 🫶🏻 Author. Coach. Course Creator. DON’T DIE UNHAPPY! → Wake up. Do what matters. Savour it all 🌷