Listen to the AI-generated audio version of this article. (Beta)
Example:
You have an important conversation ahead. Your heart is pounding, your thoughts are racing. You feel it: fear. So what now?
1. Pause – You are here. Now.
Sit down comfortably. Can you feel the ground supporting you?
Place one hand on your heart or your belly. Take a deep breath in … and slowly exhale.
Gently tell yourself: “I feel fear – and that’s okay.”
Just stay here for a moment.
2. Name it – Give your fear a voice
What exactly are you afraid of right now?
Try to put it into clear words.
For example: “I’m afraid I’ll embarrass myself.”
By naming the feeling, you bring it out of the shadows and into the light.
3. Reframe – What else might this be?
Fear is sometimes just excitement in disguise.
Ask yourself:
Is this really danger – or just significance?
Could it be that this matters deeply to me?
Reframe it: “I’m excited because it’s important to me.”
4. Act – One gentle step is enough
What would be one kind, manageable step right now?
Getting a glass of water? Taking one deep breath at the window?
Or simply saying: “I’m moving forward – with fear, not against it.”
To close
Tell yourself: “I turned toward myself – that was brave.”
You don’t have to be fearless. But you can be fear-aware.
