{"id":83548,"date":"2022-11-11T18:22:00","date_gmt":"2022-11-11T22:22:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=83548"},"modified":"2022-11-14T14:19:51","modified_gmt":"2022-11-14T18:19:51","slug":"how-to-conquer-fear","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-to-conquer-fear\/","title":{"rendered":"How to Conquer Fear: Deconstruct It to Take Away Its Power"},"content":{"rendered":"\n<p>Does fear keep you from doing things you want to do or should do? How might you conquer fear so that you can move forward?<\/p>\n\n\n\n<p>When you <a href=\"https:\/\/www.shortform.com\/blog\/get-rid-of-fear\/\">overcome fear<\/a> and choose to do the right thing every day, you can effect positive change in the world. Ryan Holiday\u2019s <em>Courage Is Calling<\/em> teaches you how to logically deconstruct your fears, leaving them powerless over you.<\/p>\n\n\n\n<p>Continue reading to learn how to conquer fear by taking away its power.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">How to Conquer Fear<\/h2>\n\n\n\n<p>Holiday suggests <strong>you take away power from your fears by <em>logically deconstructing them<\/em><\/strong>. We tend to imagine the worst-case scenario related to our fears, but the truth is often a lot less frightening than we presume it is. Learning how to conquer fear is something anyone can do.<\/p>\n\n\n\n<p>(Shortform note: Rather than facing and rationalizing our fears as Holiday advises, many of us choose to handle worry and anxiety through <em>avoidance<\/em>. This is counterproductive\u2014<a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/think-act-be\/202002\/the-3-best-ways-manage-anxiety#:~:text=in%20your%20control.-,2.%20Face%20Your%20Fears,-Anxiety%20compels%20us\">the more we avoid our fears, the more we reinforce the idea that they\u2019re dangerous<\/a> even when they\u2019re not. Avoidance also becomes addictive. Each time we avoid the thing we fear, we experience a sense of relief that our brains interpret as a reward, and we seek the feeling again by continuing the pattern of avoidance. The best way to conquer anxiety is to do what you\u2019re afraid of. This teaches your brain that there\u2019s <a href=\"https:\/\/www.shortform.com\/blog\/nothing-to-fear\/\">nothing to fear<\/a>. You\u2019ll likely discover that the things you\u2019re afraid of are small, manageable problems instead of the disasters you imagine they are.)<\/p>\n\n\n\n<p>Holiday traces the practice of deconstructing fears and anxieties back to Seneca, a Roman Stoic philosopher, and, more recently, to entrepreneur Tim Ferriss\u2019s \u201cfear setting\u201d exercise. To understand and pick apart your fears, first, consider how likely it is that they\u2019ll come true. Picture the circumstances that would cause them to come true. Then, prepare yourself for these scenarios: This removes the fear of the unknown. Once you\u2019ve thought through your fears <em>and<\/em> identified solutions to combat them, you\u2019ll be able to move forward with confidence that you can address anything that comes your way.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-example-fear-of-public-speaking\">Example: Fear of Public Speaking<\/h3>\n\n\n\n<p>To illustrate how to logically deconstruct something you\u2019re afraid of, let\u2019s look at a common fear: public speaking. For many people, the thought of speaking in any group setting creates feelings of intense anxiety. You may be afraid that you\u2019ll forget the words you\u2019re supposed to say or embarrass yourself in front of people whose opinions you value.&nbsp;<\/p>\n\n\n\n<p>Instead of dwelling on that fear, play out the scenario logically. In all likelihood, you\u2019ll get through your public speaking moment with minimal issues. Your anxiety might cause you to stumble a little, or you might have a tough crowd, but even if the worst-case scenario happened\u2014you trip on the stage, you forget the words, and so on\u2014you\u2019ll still be okay. You\u2019ll move on with your life, the other people in the audience will forget, and you\u2019ll have a funny story to tell. Giving into fear won\u2019t prevent those things from happening, and it causes unnecessary suffering before the event occurs.&nbsp;<\/p>\n\n\n\n<p>You could prepare for potential public speaking challenges by writing your points on note cards so you have something to refer to if you forget what you\u2019re supposed to say. Or, before you go on stage, you could do a <a href=\"https:\/\/www.shortform.com\/blog\/breathing-exercises-for-beginners\/\">breathing exercise<\/a> that calms your heart rate and helps you think more clearly.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>The Origins of Tim Ferriss\u2019s Fear-Setting Exercise<\/strong><br><br>Like Holiday, Tim Ferriss also based his strategies for <a href=\"https:\/\/www.shortform.com\/blog\/fear-of-taking-action\/\">overcoming fear<\/a> on Seneca\u2019s ideas. When Ferriss created his fear-setting exercise, he expanded Seneca\u2019s process for defining fear by creating a written version of it. As someone who experiences <a href=\"https:\/\/www.shortform.com\/blog\/low-mood-and-anxiety\/\">anxiety and depression<\/a>, he found that <a href=\"https:\/\/www.ted.com\/talks\/tim_ferriss_why_you_should_define_your_fears_instead_of_your_goals?language=en\">just visualizing the worst-case scenarios of his fears wasn\u2019t enough to take their power away.<\/a> By putting his fears and potential solutions for them on paper, he was able to get them out of his head and work through them more concretely.&nbsp;<br><br>Ferriss includes fear-setting in his entrepreneurial book <a href=\"https:\/\/www.shortform.com\/app\/book\/the-4-hour-workweek\"><em>The 4-Hour Workweek<\/em><\/a>, which teaches you how to live the lifestyle of a wealthy retiree by building a <a href=\"https:\/\/www.shortform.com\/blog\/what-makes-a-business-successful\/\">successful business<\/a> that requires little maintenance. Ferriss argues that the <a href=\"https:\/\/www.shortform.com\/app\/book\/the-4-hour-workweek\/chapter-3#fear-setting\">fear of failure is the main obstacle that stops people from living this kind of lifestyle.<\/a> He applies fear-setting as a method you can use to overcome your hesitation and create the kind of life you want to live.<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Does fear keep you from doing things you want to do or should do? How might you conquer fear so that you can move forward? When you overcome fear and choose to do the right thing every day, you can effect positive change in the world. Ryan Holiday\u2019s Courage Is Calling teaches you how to logically deconstruct your fears, leaving them powerless over you. Continue reading to learn how to conquer fear by taking away its power.<\/p>\n","protected":false},"author":9,"featured_media":83550,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[21,9,43],"tags":[798],"class_list":["post-83548","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-philosophy","category-psychology","category-self-improvement","tag-courage-is-calling","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Conquer Fear: Deconstruct It to Take Away Its Power - Shortform Books<\/title>\n<meta name=\"description\" content=\"You can learn to logically deconstruct your fears, leaving them powerless over you. 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