How to Overcome Fear and Anxiety in 3 Simple Steps

How to overcome fear & anxiety

Summary

How to overcome fear and anxiety in 3 simple steps :

Step 1:  Practicing your fear.
Understand what type of fear that you have. And make the decision today to practice that fear.

The key does not try to be perfect. It is almost impossible for you to be perfect at anything if you just do it for the first few times. Remember, the more that you practice your fear, the more that you start to embrace that fear, the lesser fear you will get. It is just a number game. You just have to practice the fear that you have over and over for you to outgrowth that fear. Practice make it perfect.

Step 2:  5-10 Breathing for 1 min.

To be honest, some of the fear that you have, it almost impossible to remove everything no matter how much you practice. However, what you can do is to minimize your fear through different techniques.
You can apply this 5-10 breathing technique for your fear of public speaking, or talk to an attractive woman or any other type of fear that you may encounter. Try to close your eyes, do a deep inhale and count in my mind from one to five. And after that, you start to exhale slowly and count in your mind from one to ten. And you keep repeating the same thing for at least 1 min without thinking of anything else. This exercise will help you to relax your mind and keep you calm. So whenever I feel nervous or fear of something,  try to use the 5-10 breathing method.

Step 3 : Change your physiology and mental state

Physiology is anything relate to your body, posture and stand. Mental state is how you feel on the inside of your body & your mind, your emotional state. The way I look at fear is how do you feel inside your mind & body and how do your body look on the outside. And if you can find a way to change how you feel on the inside of your mind &body. And if you can change the posture, the look outside your body. Then you are able to remove a lot of fear.

Now take a moment and close your eye and think about this. When you are lack of confident, nervous or fearful. How does your body look on the outside, your posture, your stand? And How do you feel on the inside your mind & body when you feel nervous, lack of confident and fearful? What do you think about the most?

For most people when they experienced fear, nervous or lack of confident. Their physiology, their body, posture is slouchy, weak. Their back is not straight. And inside their mind and body, they keep thinking about their fear and worst the case scenario it could happen to them. And the more they think about it, the faster their heart will pump and the more nervous they will get.

So after you follow step 1 of practice to face your fear, use the step 2 to do the 5-10 breathing for 1 min before you go face your biggest fear ..And the last thing is whenever you notice your body and posture is not straight and really weak when you are nervous. You should try to straight my back, put your chest forward to change your physiology to go in the confident mode. And inside your body and mind, you should try to focus and think about “ what is the happiest moment and confident in your life”? And keep on thinking about that confident and happiest moment of your life with your back straight for five minute before you go on the stage or facing your fear. This exercise of changing your physiology and mental stated will help you to stay calm and peaceful.

So anytime when you are facing your fear, try this method of changing your physiology and the mental stated to remove the fear.

Remember to overcome your fear and anxiety. You must start to take action to practice your fear by tackling it, embrace it. The more you practice your fear, the more confidence you will get. Next, if you still get nervous when facing your fear, try to do the 5-10 breathing technique for 1 min. Last remember to change your physiology, your body posture on the outside and change your mental stated on the inside to overcome your fear.

Bonus:  Do 1 new thing each week that scares you

Most of the successful people do not live in their comfort zone. They are willing to do what most uncomfortable to grow each day. So if you want to get to the next level in your life and business, try to write down on a piece of paper a list of things that you are really afraid to do. Then every day within that week, you should try to commit to tackling that one fear until you become confident and comfortable with it. Then keep moving forward to remove your fear one by one.

Like this video and blog post ? Please share it ! I can keep this blog and all my videos ad-free and sponsor-free ONLY because you share my work ! Please share or subscribe to my Youtube Channel too

Want to create a compelling vision for your life, double your productivity & have insane productive morning ? Click here to Get my FREE ULTIMATE LIFE TRANSFORMATION video & templates today !
______________________________________

Full Transcript

How many of you have the fear of public speaking? Or what about the fear of approaching and starting a simple conversation with a cute woman that you see at a gym, restaurant or anywhere else? Or maybe you have the fear of rejection of any kind. And deep down inside you know this type of fear is holding you back to achieve your dream or your full potential in life. Sometimes, I wish I could just give you a magic formula that could instantly remove all the fear that you have forever. But the truth is there is no magic formula for “FEAR” out there, it’s always going to be there no matter what. However, I  have try and test many different methods, technique out there to overcome my fear of public speaking and approach cute women before. And here are the three simple steps that you can take right now to overcome your fear and anxiety today!

Step number one is practicing your fear. Understand what type of fear that you have. And make the decision today to practice that fear.

I still remember several years when I was a freshman in college. I was very shy and lack of confident. And the two biggest fears that I have is Public speaking and talking to the attractive woman. And as an entrepreneur myself I know deep inside the fears of public speaking and the fear of approach attractive woman will going to stop me achieve my dream life and reaching my full potential in business if I’m not going to overcome it. So I decide in my sophomore year of college to practice my fear, to embrace it. For Public Speaking I start to go to Toastmaster, a public speaking club to practice my speech every single week for one year straight. Heck yah, I was super scare, nervous when I give my first speech. But I still do it anyway. The key does not try to be perfect. It is almost impossible for you to be perfect at anything if you just do it for the first few times. Remember, The more that you practice your fear, the more that you start to embrace that fear, the lesser fear you will get. It is just a number game. And I used the exact same approach to overcome my fear of talking to the cute woman. And overcome this fear help me to find my dream woman that i still with today.

You just have to practice the fear that you have over and over for you to outgrowth that fear. For the fear to gradually disappear. Practice make it perfect.

Step 2:  5-10 Breathing for 1 min.

To be honest, some of the fear that you have, it almost impossible to remove everything no matter how much you practice. However, what you can do is to minimize your fear through different techniques.

I still remembered after many hours of practice to get ready speak in front of 200 audiences at my events two years ago.  And No matter how much I practice my speech. I still get a little of that butterfly, nervous feeling inside my body, especially in that ten minute before I’m going to the stage.. Have you ever get that butterfly, nervous feeling inside your body or your stomach when you about to do something that you fear? If so then you know exactly what I mean. So whenever I feel nervous or fear of something, I always use the 5-10 breathing method.

I close my eyes, do a deep inhale and count in my mind from one to five. And after that, I start to exhale slowly and count in my mind from one to ten. And I keep repeating the same thing for at least 1 min without thinking of anything else. This exercise will help to relax my mind and keep me calm. You can apply this 5-10 breathing technique for your fear of public speaking, or talk to an attractive woman or any other type of fear that you may encounter.

Step 3 : Change your physiology and mental state

Physiology is anything relate to your body, posture and stand. Mental state is how you feel on the inside of your body & your mind, your emotional state. The way I look at fear is how do you feel inside your mind & body and how do your body look on the outside. And if I can find a way to change how I feel on the inside of my mind &body. If I can change the posture, the look outside my body. Then I able to remove a lot of fear. Do you agree?

Now I want you to take a moment and close your eye and think about this. When you are lack of confident, nervous or fearful. How does your body look on the outside, your posture, your stand? And How do you feel on the inside your mind & body when you feel nervous, lack of confident and fearful? What do you think about the most?

For most people when they experienced fear, nervous or lack of confident. Their physiology, their body, posture is slouchy, weak. Their back is not straight. And inside their mind and body, they keep thinking about their fear and worst the case scenario it could happen to them. And the more they think about it, the faster their heart will pump and the more nervous they will get.

Let me give you a personal example of what I did that helps me to overcome my fear of public speaking. I follow step 1 of practice to face my fear, use the step 2 to do the 5-10 breathing for 1 min before I go to the stage ..And the last thing is whenever I notice my body and posture is not straight and really weak when I’m fear and nervous. I always try to straight my back, put my chest forward to change my physiology to go in the confident mode. And inside my body and mind, I try to focus and think about “ what is the happiest moment and confident in my life”? And I keep on thinking about that confident and happiest moment of my life with my back straight for exercise five minute before I go on the stage or facing my fear. This exercise of changing my physiology and mental stated help me to stay calm and peaceful.

So anytime when you are facing your fear, try this method of changing your physiology and the mental stated and let me know how that help you.

Remember to overcome your fear and anxiety. You must start to take action to practice your fear by tackling it, embrace it. The more you practice your fear, the more confidence you will get. Next, if you still get nervous when facing your fear, try to do the 5-10 breathing technique for 1 min. Last remember to change your physiology, your body posture on the outside and change your mental stated on the inside to overcome your fear.

I hope these three simple steps will help you to overcome many fears that you have right now. If you find this video helpful and want to learn more about how to overcome your fear. I have one more step as a bonus to help you overcome any fear that comes along your way. Feel free to check out my blog for the bonus in the link description below. Until then go out there every single day to Listen More. Learn More. Give More.

Bonus:  Do 1 new thing each week that scares you

Most of the successful people do not live in their comfort zone. They are willing to do what most uncomfortable to grow each day. So if you want to get to the next level in your life and business, try to write down on a piece of paper a list of things that you are really afraid to do. Then every day within that week, you should try to commit to tackling that one fear until you become confident and comfortable with it. Then keep moving forward to remove your fear one by one.