How To Overcome Fear And Anxiety In 30 Seconds

Do you struggle with fear, anxiety and worry?

Most people in today's society struggle with some form of fear and anxiety.

It could be fear of failure, fear of rejection and anxiety about things not working out.  Have you ever felt that? If the answer is yes, then don't worry – you're normal.

Fear is a survival instinct that is built into all human beings.  It's a GOOD THING because it's kept us safe and alive up until this point of our lives.  It protects us.

However, this fear and anxiety is no longer a useful emotion when it holds us back from our goals and dreams.  That's when it becomes something that you need to address and overcome.

In this video blog, I'm going to reveal to you 3 simple tricks on how to overcome fear and anxiety once in 30 seconds or less.

You may think it's impossible to overcome fear or anxiety that quickly – however, it's true.  The most important thing in understanding how to overcome fear and anxiety is to learn how emotions work.

Watch the video below to learn more:

(Click here to watch on YouTube)

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How To Overcome Fear And Anxiety Once And For All

In order to overcome fear and anxiety, you need to understand that fear and anxiety are emotions.  They're emotional patterns, similar to any other emotion you'd experience – anger, frustration, depression, happiness, confidence, excitement, passion, etc…

A common misconception is that these emotions are often experienced as the result of the outside world.  That it's their job, their boss, the economy, or something outside of their control that is making them feel the fear and anxiety.

This is 100% not true! While outside events can trigger anxiety and fear, they are not responsible you experiencing them.

Anytime you put something outside of your control and put blame on it, you have no power to change it.  Instead, I want to invite you to take responsibility for every emotion you experience, because as you'll about to learn, YOU are the one that creates it.

In order to learn how to overcome fear and anxiety, it's critical to understand that there's 3 things that determines how you feel at any given moment of time.  Tony Robbins calls this the “Emotional Triad”.

1. Physiology

Your physiology, or how you use your body, is the first factor that determines how you feel in any given moment of time. EVERY emotional state has a pattern of physiology associated to it. If you're fearful and experience anxiety, what is the physiology that you use during that time?

I can almost guarantee that your breathing is shallow, there's tension in your body, your voice becomes quieter, you avoid taking up much space, have less eye contact, and have slouched shoulders. The way you use your body is determining how you feel.

What if you radically changed the way you're using your body in that moment? What if you went for a run?  Or exercised intensely?  How would you feel after 30 seconds of that? By intensely using your body, you experience an entirely different set of emotions and states.

Going for a run or exercising isn't always a practical way for overcoming fear and anxiety, however, it works and proves to be an example for changing your physiology. Alternatively, what if you just starting breathing more fully?  What would that do for your fear and anxiety?

Put your shoulders back.  Put a big smile on your fear.  Elevate yourself, speak loudly, and start taking up more space.  Now how do you feel?  Likely completely different. Begin practicing your physical response to specific situations. Be aware of how you respond and why.

Are you moving into a negative state of fear? Or, are you able to look fear in the face and conquer it with your boy movements alone. Practice using your physical space to immediately begin to transform how you are reacting to certain situations and understand how to overcome anxiety and fear.

You will find that being aware of and changing your physical response also alters your thoughts and perspectives. To understand how to overcome fear and anxiety, it starts with how you're using your physiology.  Become aware and master your body in any given moment and you'll master your fear.

2. Focus

What you focus on in any given moment will determine how you feel. If you're focused on things not working out and the worst case scenario, then it's a given to how you're going to feel.  Your focus produces your emotions.

“Whatever you focus on you feel”.

To learn how to overcome fear and anxiety, you must master your focus and thoughts.  You must direct your focus on what it is you want, not what you fear. Someone that is confident in any given situation is focusing on entirely different things than the person that is fearful.

To learn how to overcome fear, focus on only positive thoughts.  Focus on and see things working out.  Focus on the good in the situation.  Make a picture of it and visualize it. As you focus on your thoughts, be aware of what changes about the situation. You will find that your mindset begins to change.

How does your focus change as you look at what you want? Do you see a difference between a state of anxiety and your new picture? Look at how the focus and mastery of your thoughts changes your perspective. Often, the emotions of fear and anxiety overtake your perspective. With this method, fear has a place in your mind that becomes insignificant. Instead, you are working with a stronger, laser like focus that can conquer any situation.

You will find that as you turn your focus, it immediately changes your decisions and eventually, the outcome. This is an easy way to learn how to overcome anxiety and fear. Sure enough, if you do this, you'll feel entirely different about the situation.

3. Language

Your language patterns or beliefs also influence how you feel.  To be able to conquer your fears and anxiety, you must be able to change your beliefs and the words that you speak to yourself. What are the most common beliefs or phrases you use when you experience anxiety and fear?

“This won't work.”

“What if I fail?”

“I'm not good enough.”

“Maybe another time…”

“What if I get rejected?”

These common phrases or beliefs also influence how you feel in any given moment. To learn how to overcome fear and anxiety, you must be able to take control over the words you speak. What are more positive words or phrases you can say instead?

“I can do this!”

“Things always work out for me.”

“I am unstoppable!”

“I make things happen.”

“I am confident.”

If you say these phrases and words, you would feel entirely differently. The key is to speak them with a strong physiology and to focus on them simultaneously. If you can do this and take control over these 3 areas of influence, you will be able to overcome any fear or anxiety that is holding you back.

How to Overcome Anxiety and Fear: Next Steps

Continue to practice your responses to fear as it arises. Are you aware of your thoughts and emotions as it comes up? Overcoming fear takes practice. Practice every day, continuously. Look at your responses and be aware of what you are responding to and why.

As you become more aware, you begin to master the dynamics of fear and how it appears in your life. By learning how to overcome anxiety and fear, you not only change your thoughts and emotions. You will find that other areas of your life begin to transform. The road blocks you faced before disappear. The things you had about anxiety before are now enjoyable.

Without fear or anxiety in the way, you may start working on your ideas or dreams. Maybe you will decide to work towards the relationship you desire. Without fear or anxiety, what was before a limitation becomes unlimited. To truly understand how to overcome fear and anxiety, you need to become a master of your state.

You need to condition yourself daily to be who you want to be.  That's how you make it lasting. Life mastery is a process. It allows you to dive deeper and to find solutions. It allows you to take responsibility with what happens to you.

When you work with certain rituals and practices, it is easier to master anything that is stopping you from what you want, whether it is success, relationships or a happier life. With these steps, you have a pivot point to complete mastery. I'm a big fan of morning rituals or a daily rituals to condition yourself everyday to experiencing what it is that you want.

If you consistently take control over your emotions and condition the states of confidence, that will now become your new base-line, default state of being.

Give it a try!