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Be mindful and label your thoughts as
fear based or non-fear based.
Labeling brings out the auto-thought patterns
in plain view of your conscious awareness.
2. Is Fear Stopping You From Taking the
Big Leap? What are the Types of Fear?
“O&r /!!p!$+ f!"r #$ (,+ +0"+ w! "r! #("/!q&"+!. O&r
/!!p!$+ f!"r #$ +0"+ w! "r! p,w!r6% b!*,(/ )!"$&r!.
I+ #$ ,&r %#.0+, (,+ ,&r /"r1(!$$ +0"+ )3+ fr#.0+!($ &$.
W! "$1 ,&r$!%v!$, ‘W0, ") I +, b! br#%%#"(+,
.,r.!,&$, +"%!(+!/, f"b&%,&$?’ -M"r#"((! W#%%#")$,(
Two basic types of fear are
Fears that are reasonable
and might have a chance of
happening are rational fears
such as “what if no one
buys my product.”
Fears that have a very little
chance of happening :
“what if a meteorite comes
and strikes me?” are
There can be many other types of fear:
Fear of failure
Fear of Judgment
Fear of success
Fear of speaking
Fear of not being able to make a living
Fear of rejection
Fear of losing everything
Fear of people and public places
Fear is sustained and supported by the mental
chatter that goes on automatically in the
The moment you question the validityof the
fear based thinking, you may be able to put the
brakes on the process.
The snowball effect of fear, worry, assumptions and
unrealistic ideas runs on the engine of perceived
truths and not what might be the reality of the
Understand what lies beneath your fears:
indecision, lack of confidence or trust issues.
4. What Sustains Fear in the Present?
Recognize the Cues or triggers and
Submodalities that Sustain Fear
“Y%(r f"!r '. 100% *"p"$*"$& %$
/%( f%r '&. .(rv'v!).” ― S&"v"
M!r!b%)', L'f", &+" Tr(&+, !$*
The set of structures that keep fear alive and kick it
into high gear are a certain set of submodalities.
For example, certain thoughts, physical sensations, sounds, images
and/or looking in a certain direction might be triggering and
maintaining the fear.
What does fear
feel like and look
like in your body
and your mind?
By moving the energy a bit
faster or slowing it down or
by reversing it, we may be
able to better manage our
energy, feelings and fear.
Habit research from MIT that has shown that habits can be broken
up into a trigger or cue, an action and a reward.
Identify the trigger or cue for a fear and actions that
feed the fear and the potential rewards or the feeling
of relief/safety when you engage the fear.
Often a thought or an object like a white board marker or turning the
computer on before a public presentation might be the trigger or cue
for the fear.
The actions you take such as thinking all the worst-case scenarios
and rituals that you do may be sustaining the fear.
The reward is relief and what you think might keep you safe from
the fear of failure or judgment if you engage the fear habit.
Alter the cue or trigger...
Choose to respond differently...
Use a better outcome or
motivation as a reward ...
Thwart the automatic cycle of
5. Get the Proper Perspective of Fear
and Fearful Situations and People
“5!r! "r! +w, 1#(/$ ,f f!"r$:
r"+#,("% "(/ #rr"+#,("%- ,r #( $#)p%!r
+!r)$, f!"r$ +0"+ )"1! $!($! "(/ f!"r$
+0"+ /,(’+.” ― L!),(* S(#'1!+
It is more important to place the fear in the
“I’ve lived through some terrible things in my life, some
of which actually happened.” ― Mark Twain
Fear is often not reality based and hence the
popular acronym, Fear is False Evidence
Here is a formula for fear:
Past false evidence +
Future catastrophic thinking +
Snowball of thoughts and feelings
“V,%/!),r+ #$ p%"*#(. " v!r* '%!v!r
.")!. D!'%"r#(. 0#)$!%f )#.0+ 0"v!
pr,v,1!/ ,p!( r!b!%%#,(. R!)"#(#(.
)"$1!/ 0"$ 'r!"+!/ ',(6$#,(,
&('!r+"#(+*, "(/ f!"r.” ―
Fear remains masked and hidden from plain sight
creating an aura of mystery and inapproachability.
J.K. R,w%#(., H"rr* P,++!r "(/
+0! D!"+0%* H"%%,w$
“J%& &+!& *%w$ '$ /%(r .(##".. r()" b%%0 r',+&
$%w. A#&'%$ #(r". f"!r.”-Dr. S#+w!r-
Dr. Schwartz’s steps to conquer your fears:
1. Become very clear about what you are afraid
of. Pinpoint your fear down.
2. Take action and that there is an action for
every type of fear.
Dr. Schwartz rightly
mentions that being
hesitant and not being
decisive causes fears to
magnify and intensify...
Brian Tracy’s books is called: Eat that Frog and he recommends doing the thing you most hesitate or you are fearful about or you are putting off as your
first task in the morning.
“Do the thing you fear and the death of
fear is certain.” ― Ralph Waldo Emerson
Break up the task or fear into very small parts
Take action on one small
thing that scares you.
fears = more
7. Fear as a Teacher: What are your
fears trying to tell you?
“D,('+ b! "fr"#/ ,f *,&r f!"r$. 5!*'r!
(,+ +0!r! +, $'"r! *,&. 5!*'r! +0!r! +,
%!+ *,& 1(,w +0"+ $,)!+0#(. #$ w,r+0
#+.” ― C. J,*B!%% C.
In a highly engaging TED talk, writer Karen Thompson Walker describes
a very different perspective of fear, one where you ask the question:
“what can I learn from this fear.”
In both cases, one thing leads to another. Fears are like writing
fiction or storytelling because each part affects the whole.
Both have a beginning, a plot and an end. Both have the same
architecture and have a main character and provoke suspense.
Walker suggests that the similarities between a
story and our fears are striking.
While reading stories of fear, use the calculated judgementof
a scientistalong with the vivid imagination of an artist.
Walker suggests that if fears are stories with you in them, you are the
author of that story and how you choose to read the story has profound
impact on your life.
The 20 sailors had 3 choices:
sail to the nearest islands that were possibly
inhabited by cannibals
Sail to Hawaii through the storms
sail to South America and face starvation
on the long journey
Walker gives the example of the whaleship Essex that
sank 2000 miles west of South America in 1820 by a
WALKER SAYS THAT THE SAILORS
BOUGHT INTO THEIR FEARFUL STORY
OF CANNIBALS IN THE ISLANDS...
TRAGICALLY, HALF OF THE SAILORS
Walker says that studies have
Positively paranoid successful
entrepreneurs monitor and read
their fears very closely +
Translate those fears into
preparation and action...
...if their fears indeed came true.
Consider the possibility
that our fears are stories
we tell ourselves.
How we read, interpret
and choose a story of fear
may have a great impact!
8. Fear and the role of Excitement, faith
and courage: Transform Fear
“M5& +!&r"* '. b!."* %$ f"!r, %$" w!/ %r
!$%&+"r. Y"!+. I wr!pp"* 2/.")f '$ !$,"r, w'&+ !
*!.+ %f +!&", !$* !& &+" b%&&%2 %f '& !)) w!. !$ '#/
#"$&"r %f p(r" &"rr%r.” ― L!(r")) K. H!2')&%$
In the classic Star
Wars movie, The
Empire Strikes Back,
the apprentice Jedi
warrior and student
Luke Skywalker is
instructed to enter a
Yoda where he must
confront his worst
To live a
we have to
The cave is a
confront us on
corner of our
Ask “what is the worst that can happen?”
“R"2"2b"r'$, &+!& /%( !r" ,%'$,
&% *'" '. &+" b".& w!/ I 0$%w &%
!v%'* &+" &r!p %f &+'$0'$, &+!& /%(
+!v" .%2"&+'$, &% )5".” -S&"v"
J%;, S&!$f%r* C%22"$#"2"$&
Another way to transform fear is to find things that you can
express deep heartfelt gratitude and love towards.
Our conscious minds can only process 40 to 60 bits of information
per second and if we occupy our thoughts with joy, humor, happiness
and other powerful feelings, we can learn to manage fears better.
10. Learn how to manage your energy…
exercise, move, feel powerful and feel
“W0!( *,& "r! .r"+!6%, f!"r
/#$"pp!"r$ "(/ "b&(/"('! "pp!"r$.” ―
Research studies on will power: It is
easier to deplete motivation and will
power than what we previously thought...
DO YOU HAVE THE WILL TO POWER THROUGH YOUR FEARS?
In one study, half of the participants were asked to exercise will
power by not choosing cookies and instead choosing a healthier option.
The other group were allowed to choose cookies and did
not need to exercise will power by choosing the healthy option.
Right after the will power exercise, difficult puzzles were
administered to both groups and the group that did NOT
exercise self control fared a lot better in the puzzles.
The theory: Pre-using your self-control makes you
vulnerable to not having enough reserves for later
Understand your natural
rhythms and when your will
power is depleted and
become well rested before
tackling your fears.
Another technique is to find intrinsic and extrinsic
motivations that allow you to connect to a bigger
picture while facing or managing fears.
If you input more energy and more engagement into
taking small steps towards moving through your
fears, chances are that you will find more success.
A New Model To Get Beyond Fear:
Become AWARE of how fear operates in your life +
Develop evidence to why you will SUCCEED (not false evidence of failure and doom) +
Develop EXPECTATION and HOPE (and not catastrophic thinking) +
ENGAGE in thoughts and feelings of LOVE, GRATITUDE and HUMOR (and STOP the snowball
effects of fearful thoughts and feelings) +
CHANGE the submodalities and trigger/action/reward loop that fear is sustained by +
Quieten and IGNORE the lizard brain + get SUPPORT from people who transcended fear +
Put Fear in PERSPECTIVE (ask what is the worst that can happen) +
TRANSFORM fear into EXCITEMENT by deep breathing +
LEARN from Fear and use logic and emotion to choose which fear story to listen to +
MANAGE your energy and will power and get INSPIRED by intrinsic/extrinsic motivators +
TRANSFORM Inaction in the current moment to ACTION, even if it is very small steps
= HORIZONS BEYOND FEAR
1. Become aware of Fear and Fearful Situations and the cost of fear in your life.
2. Is Fear Stopping You From Taking the Big Leap? Are your fears Rational?
3. Scratching Below the Surface: Understand the Basis of Fear.
4. Recognize the Cues or triggers and Submodalities that Sustain Fear.
5. Get the Proper Perspective of Fear and Fearful Situations and People.
6. Action Dispels Fear. Action Dispels Fear. Action Dispels Fear.
7. Fear as a Teacher: What are your fears trying to tell you.
8. Fear and the role of Excitement and courage: Transform Fear.
9. Get Community support and find examples of people who got beyond their
10. Learn how to manage your energy: Exercise, move, feel powerful, feel more
gratitude and Transform fear into fuel for change.
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