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7 Ways to Break Free From Your Fears

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Everything is a test in life. Defining moments like graduation, job, marriage, house, relationships, failures, and pain are daunting moments. Our conscious mind dwells on living up to expectations that society pushes on us.

Fear carries a great source of growth; a doorway to discover more about you.  However approaching such tests with a negative attitude will have a detrimental effect on your health. The driving force to overcome fear is your ability to respond when it surfaces. To keep it at bay, live with passion and positive energy so you can prove to yourself that it was worth overcoming.

Here are seven ways of overcoming your fears:

1. Decode your fear

The first step is setting aside time to reflect on your fear and embracing it. It can be a dark and lonely place and thrown around are a whirlwind of doubts and emotions. If you want to make it out, stare it dead in the eye and decide whether to accept your situation or do something about it in a world that is moving so fast.

Self-reflection and meditation is a remedy to initiate the “the I HAVE TO DO THIS” moment.  Write down what has been holding you back, elaborate on the steps that led you to develop this fear, talk to somebody that has gone through the same process. Face your fears face and it will start to lose its power, don’t face them and they become your limits.

2. Remember to relive

Look past to remember your previous successes. This will surge positivity into your life, strengthening your confidence and provide building blocks in overcoming fear. Fear is waiting whilst you prepare your onslaught of positivity so next time something bad happens it won’t hurt as much. Accept that going through rough patches is just a learning experience.

You will realise that you’re more powerful than you think because many people are hit hard in life so don’t lose focus if you don’t hit your mark. I can provide many examples of famous individuals who constantly hit rock bottom but they never lost sight of their dreams. Relive because you are special and destined for success.

“Everything you’ve ever wanted is on the other side of fear.” – George Addair

3. Your actions define you

Fear exists as an imagination in your mind to prevent you from moving forward so you will worry about the outcome before you have taken action. Be patient because it feels rewarding when you evolve from not trying anything at all to putting in the hours of blood, sweat and tears.  Sometimes the adrenaline rush gives an amazing sensation of a HIGH that you get after taking action.

Use this to develop courage and belief in yourself that you can handle fear.  It is in our actions that we grow as humans and where our abilities are not only tested but doors of opportunities are opened and new skills are created. I treat actions as experiments, slowly but surely creating a new you that learns from mistakes, failures, and setbacks. Let go of fear if you want change.

4. Train for a healthy life

The mind and body is your temple and what you take in affects how you feel. Regular physical activity is important because it improves several body functions. Hit the gym and use exercise to refresh and renew the mind, body and soul. With every repetition say positive affirmations and make it your mantra.

Fear can be built up inside and needs to be extinguished from the body so pay attention to your balance. Many other factors also play into part such as eating healthy and sleeping well. Developing your body forms a great barrier to fear because you become more resilient by learning to push harder and fight through the pain. The key to success is to focus the conscious mind on the things we desire not on the things we fear.

5. Ask for help

There is always that one person in life that you can go to and talk to about anything especially in times of hardship. Develop the courage to speak up and don’t fear embarrassment or rejection because you are not the only one.

Therefore stay conscious of asking for help so that you gain momentum in climbing those hurdles and gain some perspective and guidance in achieving your dreams. Find a heart that will love you at your worst and arms that will hold you at your weakest.

6. Live with passion

Learn to dwell on positivity and appreciate life. Don’t pay attention to negative media, voices, distractions, illusions, and the doubts that fear presents. Work hard in silence and let success make all the noise, breathe in; and run towards your fear and fear itself will start running away. Fear is just false evidence appearing real. You will be victorious.

“Never say never, because limits, like fears, are often just an illusion.” – Michael Jordan

7. Purpose and belief

We go through fears because there is a special meaning behind them. All the events that happen in life are connected and the significance of them is the timing at which they happen. You will look back to see that each lesson came with a much needed message to prepare you for the future. The future is unpredictable and yes we do fear the unknown so learn to release being over paranoid and believe in yourself.

What would you do if you weren’t afraid? Leave your thoughts below!

Besides working in the field of science; helping patients through genetic testing, my purpose is to empower and inspire people in life with motivational videos, messages, articles and stories from around the world. I love to engage creative and ambitious minds on my Facebook page www.facebook.com/motivationwithusman.

Motivation

How to Stay Motivated to Achieve Your Goals

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Time is the raw material of our lives. How we choose to spend it, shapes our life accordingly. So having the motivation to spend it on achieving goals is crucial to creating a life we want.

What is Motivation?

The Oxford dictionary defines motivation as the desire or willingness to do something – our drive to take action.

Scientifically, motivation has its roots in the dopamine pathways of our brains. When we do something that feels good, that’s dopamine kicking in. Our actions are driven by the desire for that reward (the good feeling).

Author Steven Pressfield describes motivation more practically. He says we hit a point where the pain of not doing something becomes greater than the pain of doing it. He sees motivation as crossing the threshold where it’s easier to take action than it is to be idle. Like choosing to feel awkward while making sales calls over feeling disappointed about a diminishing bank account.

However you choose to think about it, we all want to harness motivation to achieve our goals. 

How to Get Motivated

James Clear, the author of Atomic Habits, says that most people misunderstand motivation. They think that motivation is what gets us to take action. In reality, motivation is often the result of action, not the cause of it. Once we start a task, it’s easier to continue making progress. Like Isaac Newton’s first law: objects in motion stay in motion.

This means most of the resistance when working on your goals comes right before we start. Since motivation naturally occurs after we start, we need to focus on making starting easier.

4 Ways to Make Starting Easier

1. Schedule it

One reason people can’t get started on things is that they haven’t planned when to do it. 

When things aren’t scheduled it’s easier for them to fall by the wayside. You’ll end up hoping motivation falls in your lap or hoping that you’ll muster enough willpower to get it done.

An article in the Guardian said, “If you waste resources trying to decide when or where to work, you’ll impede your capacity to do the work.”

2. Measure something

It’s easy to feel uninspired when you don’t know if you’re making progress or what you’re even working towards. That’s why you need to make your success measurable in some way. Starting is easy when you know exactly how much closer your current actions will bring you to achieving your goal.

3. Extrinsic motivation

This type of motivation is from external factors. It can be either positive or negative. Positive motivation consists of incentives like money, prizes, and grades. Negative motivation consists of deterrents like being fired, having a fight, or being fined. Extrinsic motivation doesn’t work effectively long-term, but it can work well in the short term to get you started on something.

4. Make it public

Keep yourself accountable by telling friends and family your goals, or even sharing them on social media. This makes it easier to start something because you’re pressured to not let others down.

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar

How to Stay Motivated Long Term

When we say we want to feel motivated to do something, we don’t want to be pushed or guilted into doing a task. We want to be so attracted and drawn to the idea that we can’t resist not taking action. That’s why it’s important to build a foundation that will set you up for consistency.

These are 5 techniques that will help you do just that:

1. Stay in your goldilocks zone

The goldilocks zone is when a task is the perfect level of difficulty—not too hard and not too easy. In this zone, we reach peak motivation and focus.

For example, let’s say you’re playing a serious tennis match against a 4-year-old. On this level of difficulty, you’ll quickly become bored and not want to play. Now let’s say you’re playing a serious tennis match against Serena Williams. On this level of difficulty, you’ll quickly become demotivated because the match is too challenging. 

The Goldilocks zone is in the middle of that spectrum. You want to face someone with equal skill as you. That way you have a chance to win, but you have to focus and try for it. Adjusting your workload and goals over time to stay within your Goldilocks zone keeps you engaged and motivated long-term.

2. Pursue intrinsically motivated goals

Being intrinsically motivated to achieve a goal is when you want to achieve it for what it is. There are no external factors like a reward or the risk of being fired. The drive behind your actions is coming from within. 

For most intrinsic goals we pursue them because they will enrich our lives or bring us closer to fulfillment. That makes these goals extremely sustainable long-term because they directly affect our quality of life and the things we care about.

3. Use “chunking”

Chunking is the technique of breaking down a goal into smaller short-term targets. By doing this you achieve multiple successes in your pursuit of the main goal. This triggers the brain’s reward system and drives you to keep going.

Traditionally, you may set a goal that you expect to achieve in one year. That’s a long time to commit without seeing any results along the way. By chunking your goals into monthly or quarterly targets, you get the consistent positive reinforcement you need to stay motivated long-term.

For example, instead of trying to lose 50 pounds in one year, try to lose 4 pounds every month for 12 months.

4. Be flexible

We’re all victims of circumstance. Things happen along our journey that we can either adjust to or quit because of. That’s why it’s important to have leeway and flexibility when you’re pursuing a goal. If you expect everything to go perfectly, the inevitable failure can make you disengaged and desireless. When you plan for things to go wrong, you make sure you can keep up for the long haul.

5. Pursue your goals in a sustainable fashion

Don’t lose hope when you’re not an overnight success. Overnight successes are the 1%—for the most part, they don’t exist. What we see as an “overnight success” is actually countless hours of work behind the scenes finally hitting a tipping point. Pursuing goals is a story of patience, persistence, and unseen effort.

Don’t compare yourself to others. Comparison is a recipe for a drop in self-confidence and satisfaction. It also cultivates a mindset where you think you haven’t done enough. As a result, you may raise your expectations and put more pressure on yourself.

This is pointless because things worth achieving take time. So we obviously won’t compare to the things around us when starting.

Mastering motivation is a superpower. With that ability at your fingertips, you can accomplish your goals and shape a life you want to live in.

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Motivation

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Why “No Pain, No Gain” Is More Powerful Than You Realize

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