Name the Fear
Write down one thing you've been avoiding because it scares you. Be specific — not "put myself out there" but "submit my short story to a magazine" or "ask my boss for a raise."
Map the Feeling
Close your eyes and imagine yourself about to do the scary thing — picture the worst case. Where do you feel it in your body?
| Where | Worst-case sensations |
|---|---|
| Head / temples | |
| Throat / chest | |
| Stomach / gut | |
| Hands / limbs | |
| Other |
Now shift the context. Same activity, but imagine the best case — everything goes better than you dared dream. Where do you feel it now?
| Where | Best-case sensations |
|---|---|
| Head / temples | |
| Throat / chest | |
| Stomach / gut | |
| Hands / limbs | |
| Other |
Compare the two columns. The racing heart, the tingling, the alertness — the sensations are the same. The only thing that changed was your story.
Shift Your Focus
Fear shrinks when you stop thinking about yourself and start thinking about someone else. Name one person you care about who'd benefit if you followed through.
Commit to One Step This Week
Fear loses its power the moment you act. Commit to one concrete step within seven days — not the whole thing, just the first move. Sign up for the class. Send the email. Book the meeting.
By this date: Who I'll tell:
1. I am not afraid of — I am excited about it, because if I succeed it won't just help me, it will help by .
2. If I give into fear, I won't just let myself down — I'll let down because .
The fear you feel around joining that class, starting that project, or pursuing that dream job is also excitement. Push past your old story to tell a new one. The roller coaster is safe — enjoy the ride.