Fear – whether you define it as False Evidence Appearing Real or perhaps you’re familiar with one of the other acronyms like Forgetting Everything’s All Right or Frantic Effort to Appear Real – it holds power, and can seriously affect the life of perfectly imperfect human beings like you and me.

Our minds can weave together false tales of how everyday situations can turn out, stopping us from tapping into our inner strength and paralyzing us in the face of challenging events.

Try This Simple and Powerful 6-Step Visualization to Conquer Your Fear

Feeling afraid is horrible. It’s uncomfortable and it feels like gravel in the pit of your stomach. It can be paralyzing. But you don’t have to give it control or let it stop you from achieving your goals. You have access to a powerful weapon to turn your fears around and use that energy to empower you and motivate you toward success.

Whether it’s public speaking (a common fear of most adults), taking an exam, or blowing an important job interview, whatever you’re afraid of, your mind can help you overcome it.

Studies have shown that you can reframe your mindset and defuse your fears by using techniques like visualization. Visualizing your fears takes you through a mental rehearsal and allows you to rewrite the script. It’s a technique used by top athletes, successful entrepreneurs, and public speakers. Visualization gives your subconscious mind an alternative reality, a different blueprint for resolving things.

Visualization is closely related to mediation and can be easily learned. You don’t need a course or professional help to be able to visualize. Use the following steps.

Step 1: Find a quiet place

Find somewhere quiet where you won’t be interrupted or distracted. Turn off or leave behind your smartphone. Lie or sit comfortably. You can use pillows or even lie on your bed. Make sure you’re warm enough. You might want to play some soothing music or light a candle. Do whatever works to help you relax and focus inward.

Step 2: Focus

Close your eyes and focus on your breath. Breathe slowly and deeply.

Step 3: Use your imagination

Imagine your particular scenario; perhaps it’s giving a speech or presentation. See yourself acting and speaking confidently. Visualize how it feels to be calm in this situation.

See your audience reacting positively, asking questions, and absorbing your content. See yourself answering their questions clearly and calmly, and feel the rush of pride as you express the right answer at the right time.

Afterward, see your audience coming up to congratulate you on your brilliance and wisdom.

Step 4: Construct your preferred outcome

You can visualize every necessary step to achieve your goal.

You can imagine every part of the process, from writing your speech quickly and easily to what you’ll wear on that important day. Write whatever you need in your new script to make it feel real and achievable. This part of the exercise can be written in your journal, along with affirmations to reinforce your readiness and confidence.

Step 5: Use your senses

Make sure you include every one of your senses in your visualization. What can you see, hear, feel and taste? Add these details to the story you are writing about your triumph in your journal. All of these elements add to the authenticity and impact of your vision.

Step 6: Relax and enjoy your triumph

Breathe slowly and enjoy every aspect.

Regular practice will help you imagine and then achieve your positive scenarios. Visualization can help to reprogram your mindset and expectations so that you’re affirming your desired outcome – the successful completion of your task and increased self-confidence in your abilities.

About the Author Dianne Daniels

Born and raised in Detroit, Michigan, and currently residing in Norwich, Connecticut, Dianne M. Daniels' mission is to empower women 35+ to Express their most Dynamic, Intriguing, Vivacious, and Authentic selves with the Power of Journaling and Affirmations.

You can learn how to use these time-tested proven practices to create and manifest the life you want (and deserve) to live.

Dianne is an ordained Unitarian Universalist Minister and holds a Master of Divinity degree from Starr King School for the Ministry. She's an avid reader, a lover of old houses (she renovated an 1850s vintage Greek Revival home with her family) and has been journaling since the age of 9.

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