| As a coach, I know that fear is responsible for | | | | managing them. Until you write them down, they |
| much, if not most, frustration and failure. When | | | | are like so many vehicles in gridlock. Once you |
| my clients learn to work with and overcome their | | | | have them on paper, you can park some and |
| fears and anxiety, they step into a world of | | | | move others, clearing a space for forward |
| virtually unlimited possibility and satisfaction. I | | | | movement. In this way, writing down your fears |
| believe this article will help you understand more | | | | creates a space for awareness and choice. (Tip: |
| about fear and choose how you respond to it, | | | | Refrain from judging yourself or your fears. Just |
| creating a space for greater meaning and | | | | list and label them.) |
| prosperity in your life. | | | | MAKING THE DISTINCTION BETWEEN TWO |
| When dealing with fear, it is helpful to realize that | | | | TYPES OF FEAR |
| not all fears are created equal. Timothy Gallwey | | | | Once you have a list, notice where Fear 1 and |
| and Robert Kriegel devote an entire chapter to | | | | Fear 2 show up. The following distinctions will help: |
| two kinds of fear in their book "Inner Skiing," | | | | -- Fear 1 promotes panic and confusion. Fear 2 |
| which they call Fear 1 and Fear 2. Fear 1 magnifies | | | | promotes clarity and purpose. |
| danger and vulnerability while minimizing your | | | | -- Fear 1 is often about saving face. Fear 2 is |
| sense of competence. In other words, Fear 1 is | | | | about stepping out of your comfort zone. |
| Fantasy Expectations Appearing Real. | | | | -- Fear 1 triggers avoidance of the facts. Fear 2 |
| Fear 2 mobilizes your whole being for effective | | | | heightens awareness and perception. |
| action. It includes a series of marvelous | | | | -- Fear 1 wants you just to stop. Fear 2 wants |
| physiological changes that prepare the body for | | | | you to move forward powerfully and safely. |
| peak performance. Fear 2 focuses attention, | | | | -- Fear 1 magnifies danger and vulnerability. Fear 2 |
| provides adrenaline for extraordinary effort, and | | | | calls on our capacity to respond to danger. |
| sharpens perception. Fear 2 promotes effective | | | | -- Fear 1 originates in our ego mind. Fear 2 is a |
| action; Fear 1 paralyzes us and prevents action. | | | | whole-system response. |
| DEALING WITH FEAR: EXERCISE | | | | Both types of fear are present in many situations. |
| Make a list of all of your fears, writing as fast as | | | | What is important is to use your powers of |
| you can to block the internal censor. Include | | | | assessment and discrimination to turn down the |
| EVERY fear, however small or irrational. Then | | | | volume on Fear 1 while calling on Fear 2 for the |
| read them aloud, suspending judgment. Allow | | | | energy and focus to move forward. With |
| yourself to feel the fear without grabbing onto | | | | practice, you can actually transform Fear 1 into |
| the hot air balloon. Notice that being afraid does | | | | Fear 2 by focusing and accurately assessing the |
| not have to mean losing ground. | | | | real risk and your real competence. |
| If it feels comfortable, share your list with a | | | | For example, Fear 1 makes a terrified skier (and I |
| friend. Before sharing your list, explain that you | | | | speak from experience!), see a shear drop where |
| simply want a witness, that you are playing with | | | | the slope is actually quite moderate. When the |
| how it is to acknowledge your fears without being | | | | skier stops and measures the actual slope by |
| pulled off center by them. Be clear that you are | | | | holding her pole parallel to it, she increases her |
| not asking for help and that you do not need | | | | awareness of actual conditions, reducing the |
| advice. You do not need to be fixed. Ask your | | | | influence of Fear 1. By continuing to examine the |
| friend to simply listen, and to acknowledge you | | | | slope, seeing in her mind's eye how she would ski |
| for being conscious of your fears. | | | | the slope if she chose to, she further reduces |
| Now, you have the opportunity to sort your | | | | panic. When at last she takes off down the hill, |
| fears by type. Work through your list, labeling | | | | trusting in her competence and in her assessment |
| each fear as: | | | | of the challenge, she completes her shift from |
| -- Fear 1 | | | | Fear 1 (panic) into Fear 2 (concentrated |
| -- Fear 2 | | | | exhilaration). |
| -- Not sure, or includes aspects of both types of | | | | Learning to deal with fears in this manner takes |
| fear. | | | | practice. The pay off is potentially unlimited as |
| Writing down your fears is a powerful step in | | | | you remove barriers to learning, performance and |
| dealing with fears and anxiety and eventually | | | | joy. |