Do Not Let Fear Hold You Back

Break down fear to logically approach fear

Fear can be like slamming on the breaks….

Two Things to Remember when working with Fear :

1. ALWAYS honor what you are feeling for you.
2. Identify what type of fear you are feeling.

There is no good or bad emotion! All emotions are messages and you must get the information behind the
emotion and what it is telling you, or what it means to you.

The two fear types:

1. – that means that there is a risk or threat of physical harm, or a threat to
one’s physical, emotional, mental, or spiritual well-being.
2. – this is a fear or anxiety of going through with something. The fear of
looking foolish, not doing something well, etc. This is also categorized as vulnerability.

Understanding The Feeling

Start by identifying what fear you are feeling. (Ask yourself the following questions to determine which fear you are feeling)
Q.- Are you in fear of your physical, emotional or spiritual safety?
Q.- Are you in fear of trying or doing something that has a risk or failure, looking foolish,
or painful to follow through and do?

Where in your body do you hold your fear, and what does it feel like?

Where in your body do you hold your fear, and what does it feel like?

Close your eyes and think of a moment or time you felt fear. Go to that moment and remember what was happening.

      • Where were you ?
      • What were you doing ?
      • Who was around ?
      • Be in that moment

Where in your body do you feel your fear?_____________________________
What does it feel like in your body? ____________________________________
Now go to that moment and live in that moment. What are/were you afraid of? How did you react and what did you do? _______________________________________________________
___________________________________________________________________________
___________________________________________________________________________

      • What would have made that moment feel better?
      • What changes or reactions could have made it feel less fearful?
**Feel in your body as you work through the different answers. Feel for what helps to bring the fear or emotions down in your body to become more comfortable. **

Now you know :

Where in your body you hold fear.

What fear feels like in your body. So start to tune into your body and get the message while it is small, before it escalates. Honor how you feel and recognize that there is no good or bad emotion just a message for you.

Your answers on what you need to help you feel more confident allows you to release your fear.

How to work to find a better feeling emotion and have awareness of your fear is a key. The awareness to change your thinking (or action) while your fear is small keeps the fear from escalating and getting larger and out of control.

Please remember each person is an individual with your own experiences, likes, and dislikes. As such, every person will experience emotions differently with your own answers and needs as well. Honor yourself and where you are at as there are no right or wrong answers.

those feelings and emotions from the fear exercise!! Get up and move around. Whatever it is you need to do to clear those feelings and emotions from your body.

You will now repeat the exercise, but now you want to feel for where in your body you hold joy or happiness.

Close your eyes and think of a moment or time you felt success or absolute joy in your life. “The happiest moment of your life”

      • Where were you?
      • What were you doing?
      • Who was around?
      • Be in that moment – relive the moment, go into the moment and feelings.

Where in your body do you feel your joy and success? _________________

What does it feel like in your body? ____________________________________

Now you know where in your body you hold joy and success.
Think of this as your guide to listen to and gauge your response as to where you are by emotions and how they feel in your body.
Using our Body exercise as our guide for the next exercise we are moving into the

List 5-10 things you need to do or want to do but perhaps feel resistance at doing.

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

Now look at each list item you have. Feel your way through this list, so you feel which list items hold the highest fear reaction in your body.

Now you will take each of the list items and work through each one individually. Pick one of your highest reaction items for you off of your list.

Look at the Individual Fear List Item:

• What feeling or emotion is coming up for you as you think about this item?
• What is the fear behind the action?
• What action or thought brings relief?

Here is an example of working through an Individual Fear List Item, and you can use these steps as you work through each one of the items on your list. There is no time limit on how long you must or can work at one list item. Some will be easier to work through than others, and some may take only one time to ease the fear. Other items may take multiple times of doing to release the fear. It is a great tool to use for all List

Items in your life.

Example:

I will not know how to navigate an obstacle on this trail ride.
My chest is pounding and having trouble breathing
Pushing through to just do it brings complete panic

I don’t know where to go and get stuck trying to do the obstacle
Knowing I have control – I know where to go and how to navigate and drive the obstacle.

What I must do

Set up who will be my spotter before we start out

Be honest with that spotter and others that you will need some help and are a little worried

Set good boundaries – let others know you want only your spotter to help you

Know you have a winch and recovery gear so worst case you recovery yourself and go on (not the end of the world)

You now have a lot of tools to help you in feeling your process forward in identifying fear, understanding and working forward through your fear. The final piece in our first part of the fear series is to have the fear action plan handy. This is the process to carry with you, perhaps in your wallet so you can always have this tool with you. You have a lot to work through and I look forward to series pieces to come.

Honor myself!! Fear is my bodies warning system for me to be aware of and listen to.

1. STOP!!
2. At what level is my fear (0-10)
3. What is causing my fear
4. Is my fear “real” or physical danger? Is my fear the thoughts I am thinking, how I am looking at it, or thinking about the situation?
5. What results do I want to create at this point?
6. How can I safely reach that?
a. What do I need to do right now in this moment to be safe?
b. What do I need to do long term to reach this goal safely?
7. Think small and go piece by piece or step by step
8. Do I need to seek help or can I do this?
9. Continue to check back in with myself and honor my feelings. As well as check in with my horse to see how they are reacting/feeling.
10. Keep a JOURNAL. Keep notes, goals, action plans, progressions as well as problems or struggles to create action plans.
11. CELEBRATE every success – no matter how big or small. –

The more connected you can become to how you feel and what that means to you, the greater your emotional awareness will become.

Learning to tune into your emotional awareness is the ultimate goal for true connection and confidence.

Do not pretend!

Lesson Tasks

Work through the exercises

Practice daily becoming more aware of the feeling of fear as the emotion and how it shows up in your body.

Track

Where in your body do you hold your fear, and what does it feel like?

Where in your body do you feel your fear?
Click here to enter your note

What does it feel like in your body?
Click here to enter your note

You will now repeat the exercise, but now you want to feel for where in your body you hold joy?
Where in your body do you feel your joy and success?
Click here to enter your note

What does it feel like in your body?
Click here to enter your note
List 5-10 things you need to do or want to do but perhaps feel resistance at doing.
Click here to enter your note

Downloads

The downloads for this Lesson:

Fear Download Booklet

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