Noticing Fear and Managing Anxiety

Life is a rollercoaster of emotions, and among them, fear and anxiety often make an unwelcome appearance. But what if we could harness these emotions to fuel our journey toward hope and resilience? This blog post, inspired by podcast discussion(episode 212), explores practical strategies to manage anxiety and embrace hope. I have six powerful steps to share with you. Each solution-focused, inspired step will help you realize your best hopes so you can confidently move forward. They will also help you support others when these emotions grip them.

1. Acceptance: Acknowledging Fear and Hope

The first step in managing anxiety is recognizing that fear and hope both have a place within us. By accepting that this inner battle is a part of our lives, we can alleviate some of the anxiety that comes with it.  Everyone experiences stress differently—some might feel their hearts race at the thought of social interactions, while others might have panic attacks that mimic heart attacks. It's crucial not to dismiss these feelings but to acknowledge their power over us. Acknowledging this truth allows us to face it head-on rather than pretending it doesn't exist.

Tap Into Your Inner Strength

Our bodies and minds have incredible potential to help us overcome anxiety. By recognizing how emotions affect us physically, we can learn to channel that energy into calmness and clarity. Remember, you have the strength within you to shift your mindset and make empowering choices.

Challenge the "What-Ifs"

When fear begins to whisper doubts, counter it by focusing on what's true. Write down your worries and separate fact from fiction. This will help you see that many fears are based on "what-ifs" rather than reality, allowing you to focus on the truths that empower you.

2. Remember to Breath

Never underestimate the power of a deep breath. Scientifically, deep breathing helps to oxygenate our blood, reduce heart rate, and promote clearer thinking. Even if you don't have five minutes to spare, a single deep breath can make a significant difference. Try this: breathe in and tell yourself, "I do my best," then breathe out and think, "I let go of the rest." This simple exercise can help you regain control and calm your mind.

3. Visualize Positive Outcomes

Before stepping into an anxiety-inducing situation, take a moment to visualize the best possible outcome. Imagine every step going smoothly, from start to finish. This form of mental rehearsal can prepare your mind to face challenges with a positive outlook. It's almost like practicing success, which can make a real difference in how you approach stressful situations.

Celebrating Small Victories

One of the most empowering things you can do is celebrate your wins, no matter how small they may seem. Did you walk up to a new place even if you turned around before entering? That's progress! Each small victory builds momentum and confidence, helping you tackle more significant challenges in the future. Recognize your efforts and give yourself the credit you deserve.

5. Look at What’s True

As I already mentioned, Fear often thrives on "what-ifs" and hypothetical scenarios. To combat this, focus on what is actually true. Write down your thoughts and distinguish between real concerns and imagined fears. This exercise helps you use your logical mind to debunk irrational fears and ground yourself in reality.

A few years ago, we rented a houseboat on a beautiful lake in Nevada. We spent our days escaping from the summer heat by swimming in the lake. Jumping into the lake from the roof of the houseboat became almost everybody's favorite pastime—everybody but me. I gazed at the roof all week long, imagining the exhilarating jump into the lake. The idea thrilled and terrified me, but I couldn’t shake the desire to plunge.

Each day, I watched others leap off the roof with laughter and joy, their splashes echoing across the water. Yet, whenever I thought about climbing up there, my heart would race, and I'd convince myself that tomorrow would be the day. Tomorrow, I'd be brave.

Finally, on our last vacation day, I decided enough was enough. If I left without jumping, I'd regret it. I climbed the ladder to the roof. Once at the top, the lake seemed so far away, the water a distant glittering surface. My mind swirling with "What ifs"—what if I slipped, what if I hit the water wrong, what if I couldn't do it?

But I couldn’t back down now. I took a deep breath and walked to the edge. I closed my eyes, picturing myself soaring through the air and plunging into the refreshing lake. I embraced the possibility of joy over the fear of failure.

With a final deep breath, I jumped.

For a moment, I was weightless, the wind rushing past my ears. Then, I hit the water, and all the fear instantly dissolved. The lake was cool and refreshing, wrapping me in a sense of triumph. 

Climbing back onto the houseboat, I felt an overwhelming sense of accomplishment. Now I must admit that once was enough for me. One jump, and then I was happy to watch the others from the lake. However, I watched with a sense of empowerment instead of the fear of the unknown. The fear that once seemed so overpowering was now a mere whisper, drowned out by the thrill and satisfaction of facing it.

6. Do It Anyway

This experience at the lake taught me something profound. Our greatest fears are often the gateways to our most exhilarating experiences and personal growth. When we dare to jump, we open ourselves to a world of possibilities despite the fear. So, next time you're standing at the edge of your own metaphorical houseboat, remember that the fear is just part of the adventure. Take the leap—you might just find the water is wonderful.

Adopting a "do it anyway" mindset can be incredibly liberating. Even when fear screams at you to stop, move forward. This doesn't mean disregarding legitimate concerns but rather not letting fear dictate your actions. Whether starting a new job, giving a public speech, or simply walking into a new coffee shop, doing it anyway can lead to unexpected and rewarding experiences.

You can choose

Anxiety may be a formidable opponent, but by embracing hope and trying out these practical steps, we can learn to manage it effectively. You can choose which voice to listen to—fear or hope. Choose hope, and you'll find the strength to move forward, one step at a time.

If you want to explore managing anxiety and embracing a solution-focused mindset more deeply, feel free to contact me and visit my website at cherkretz.com. In celebration of the new school year, I have a 30% off special right now! You can get 30% off of solution-focused coaching for you or somebody you love. Feel free to share the flyer in this blog or go to bit.ly/freshstartcoaching for more information.

Remember that my newsletter, "Hope Notes," is always complimentary, so feel free to join The Focused Mindset Community for more insights and encouragement. Until next time, live solution-focused and embrace the journey ahead.