Originally posted on American Grit
Fear-Setting can be broken up into three distinct parts, each with a different purpose:
Part 1: Identify and contextualize your fears
Part 2: Understand the potential benefits of taking action
Part 3: Consider the consequences of not taking action
PART 1: IDENTIFY AND CONTEXTUALIZE YOUR FEARS
BE HONEST! What are you afraid of? or Who? What are you guarding, hiding, avoiding, or denying? Are you afraid of death, illness or disease, pain, public speaking, losing your job, your spouse, your parents, etc?
Make a list of your fears:
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EXPERIENCE YOUR FEAR
Choose ONE, ideally your biggest, if not, second biggest. This fear is like a demon in your life. Is keeping you in bondage. So face it and get to know it better.
The level of Anxiety I get with this fear (1-10 with 10 being the highest): ____________
How does this fear show up in my life?
What is this fear here to tell me?
What is the opportunity behind this fear?
If I had no fear, I would…
CREATE A FEAR STRATEGY
Having a well-thought-out strategy to overcome your fear is essential because it equips you with the tools, techniques, and mindset needed to effectively confront and manage fear. It enables you to take proactive steps toward a more fulfilling and fearless life. Keep in mind that strategies may vary depending on the specific fear and individual preferences, so it’s essential to choose or develop a strategy that suits your unique situation and needs. A clear plan of action helps you channel your energy and efforts toward specific steps and techniques that are likely to be effective.
Break it Down! Break your plan into smaller, manageable tasks or steps. This makes it easier to take action on one piece at a time. Based on the fear you chose, what steps can you take that will help you to begin the process of overcoming it? Prioritize each step by level of anxiety (from highest to lowest) so you can manage your time and energy effectively.
Example: If I have a fear of water and my goal is to go on a summer trip with my family to a lake, my steps may look like this:
Level
10. Jumping into a lake
9. Floating down a river
8. Swimming in the ocean
7. Hanging out at the ocean shore with the waves
6. Jumping in the deep end of a pool
5. Getting into the shallow end of a pool
4. Getting into a jacuzzi or hot tub
3. Sitting and hang out by the steps of a pool
2. Sitting at the edge of a pool and dipping my feet
1. Hanging out by a pool
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Emotional check-in! Take a moment to reflect on how you’re feeling right now. What emotions are present within you at this moment? Write them down and consider what might have triggered these feelings.
PART 2: UNDERSTAND THE POTENTIAL BENEFITS OF TAKING ACTION
List all possible benefits of executing this plan:
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PART 3: CONSIDER THE CONSEQUENCES OF NOT TAKING ACTION
What are the costs of inaction? (Emotional, Physical, Financial, Mental, Etc.)
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TAKE ACTION!!!!
Ok, so you have a plan, that is the crucial first step, but action is what ultimately brings your plan to life and leads to results. Remember that taking action is a dynamic process. It involves learning, adapting, and making continuous efforts toward your goals. While planning provides direction, action is what ultimately transforms your aspirations into tangible results.
So, take that first step, and keep moving forward towards your goal(s).