We all experience moments of fear in our lives.

At work, we might be scared of speaking up or giving honest feedback. In our relationships, we might fear moving to the next step, or being vulnerable with our partners. Researchers have found that “anticipatory fears,” the predictions we make based on our fears, can end up holding us back from taking action, and cause us to remain frozen in place.

But when we can take a minute to pause and empower ourselves to move forward in those moments, we can unlock our potential.

Below are some tips to consider:

• Start with one small step in the direction of your goal, it will lead to big movement!
• Remind yourself how good you will feel afterwards; the reward of feeling brave or proud.
• Write down what you are feeling. Externalising can lessen anxiety and give perspective.
• Use positive self-talk. Be your best supporter of self.
• Ask yourself, “What’s the worst that could happen?”. Thinking logically about this can help shift irrational fears.
• Talk to a loved one about what you are feeling, seek someone who will listen without judgment.
• Tap into your curiosity; use the phrase, ‘I wonder…..’ and see if your curiosity can override your fear.
• Remind yourself to maintain perspective. If something does not go to plan, it does not define you.
• Focus on the end goal. Using visualisation to focus on how you will feel when you achieve your goal can be a powerful motivator to take action.

**Adapted from Thrive Global.