How to Face Your Fears When You Want to Tackle Them Head-On

Table of ContentsView AllTable of ContentsEvaluate RisksCreate an Action PlanSeek a TherapistAvoiding vs. Facing Your Fears

Table of ContentsView All

View All

Table of Contents

Evaluate Risks

Create an Action Plan

Seek a Therapist

Avoiding vs. Facing Your Fears

A little bit of fear is normal. In fact, fear helps you instinctively protect yourself from harm. Your fear might help you to recognize when you’re about to do something dangerous, and it could help you to make a safer choice.

But, you might find yourself fearful of things that aren’t actually dangerous, likepublic speaking. Yourfear of public speakingmight prevent you from advancing in your career or participating in traditions like giving a toast at your best friend’s wedding.

If you really want to go on a vacation to Europe, but your fear of flying gives you pause, you might feel like your fear is stopping you from living your dream. If you find that your fear holds you back or creates bigger problems in your life, facing your fear may help you learn to better cope with the fear and ultimately overcome it.

At a GlanceCommon ways of facing your fears are evaluating the risks, creating an action plan, seeing a therapist, and being sure not to completely avoid your fears. However, you may need to first decide whether it’s necessary to face your fear if it is not part of your daily life.

At a Glance

Common ways of facing your fears are evaluating the risks, creating an action plan, seeing a therapist, and being sure not to completely avoid your fears. However, you may need to first decide whether it’s necessary to face your fear if it is not part of your daily life.

Sometimes, fear comes from simply not knowing very much about the thing you fear. For example, you might be afraid of airplanes because it seems like you have heard about a lot of in-air incidents that lead to injury or death.

However, if you look into the statistics, you might learn that the probability of death on a U.S. commercial jet airline is 1 in 7 million (in comparison to 1 in 600 from smoking).

You can also learn more about what causes those bumps and jolts during turbulence on an aircraft—it’s simply the movement of air having an effect on the aircraft and, if you’re buckled in properly, poses very little threat to you.

Of course, less tangible fears, such as being afraid of public speaking, don’t necessarily have statistics to help you learn more about the risks you perceive. But you can read about other people’s successful public speaking ventures, or learn more about the successful public speaking strategies, to help you feel more confident.

The key to facing your fears is to take one small step at a time. Going too fast or doing something too scary before you are ready can backfire.

But it’s also important to keep moving forward. A moderate amount of anxiety is OK. Don’t wait for your anxiety to disappear before taking a step forward, or you may find yourself waiting for a change that isn’t going to come on its own.

The best way to create an action plan is to create afear hierarchymade up of small steps. Here’s an example of how someone might face the fear of public speaking one step at a time using a form of exposure therapy:

In some cases,virtual reality treatmentmay be an option to provide exposure therapy. The treatment has shown promise in treating post-traumatic stress disorder (PTSD).

If your fears are debilitating, you aren’t having much success facing them on your own, or your fear is related to a specific health condition, like an eating disorder, social anxiety disorder, or PTSD, you can seek the help of a trusted mental health professional. If you have aspecific phobia, which is a persistent, diagnosable anxiety disorder, you may not feel prepared to conquer your fears on your own.

Acognitive behavioral therapistcan help desensitize you to your fears one small step at a time. Most mental health professionals are comfortable treating a variety of fears andphobiasranging from the fear of public speaking to arachnophobia.

Treatment may involve talking about the thing that scares you, practicing relaxation strategies, and managing your anxiety as you face your fears head-on. A therapist can help you go at a pace that is comfortable and healthy for you.

Fear-facing treatment may include:

While avoiding the situations you fear might make you feel better in the short term, avoidance can cause increased anxiety in the long term. When you completely avoid your fears, you teach your amygdala (the fear center in your brain) that you can’t handle them.

On the contrary, gradually facing your fears, in small doses that don’t overwhelm you, may help decrease anxiety “habituating” your amygdala, or letting your brain become accustomed to the fear.

According to an animal study published in the journalScience, the brain has to experience repeated exposure to fear in order to get over it. Researchers placed rodents in a small box and gave them a mild shock. Then, over a long period, they place the same rodents in a box without administering shocks. At first, the mice froze but with repeated exposure, they were able to relax.

While animal research isn’t directly applicable to humans, the thought behind facing your fears aims to achieve a similar outcome.

Should You Face Your Fear?

You don’t need to conquer every fear you have. A fear of tsunamis may not be disruptive to your everyday life if you live 1,000 miles away from the ocean. But it may be a problem if you live on the coast and panic every time you hear about earthquakes, storms, or high tides because you think you might be in danger, or you avoid going on a vacation you’d otherwise enjoy in an effort to avoid getting close to open water.

Have an internal conversation with yourself about what your fears are stopping you from doing, and consider whether it’s a problem that you need to confront. Are your fears causing you to lead a less fulfilling life than the one you hoped for?

Fear vs. Phobia

When determining whether you should face your fear on your own, it’s important to understand the distinction between a normal fear and a phobia. When psychologists distinguish between fears and phobias, the key difference is the strength of the fear response and its impact on the person’s life.

You also might watch videos about airplanes, or park your car near an airport in an area where you can watch flights land and take off. Learning more about planes and being near them may help ease your fear over time.

Both fears and phobias generate an emotional response, but a phobia causes anxiety that is disproportionate to the perceived threat so much so that it interferes with a person’s ability to function. For example, while a fear of flying may make you anxious about an upcoming trip or have you considering an alternate means of travel, if you haveaerophobia(a specific phobia surrounding flying), your phobia may impact your daily life, including:

Whiletreatment for phobiamay very well include an element of facing the fear in the form of guided therapy, it may also include medication or alternative therapies.

What This Means For YouThe best way to conquer a fear is to face it head-on, but it’s important to do so in a healthy manner that helps you move past the fear rather than in a way that traumatizes you. If you’re having difficulty on your own, a mental health professional can guide you gradually through the situations that you fear, being sure to first work on the thought patterns that keep you stuck.

What This Means For You

The best way to conquer a fear is to face it head-on, but it’s important to do so in a healthy manner that helps you move past the fear rather than in a way that traumatizes you. If you’re having difficulty on your own, a mental health professional can guide you gradually through the situations that you fear, being sure to first work on the thought patterns that keep you stuck.

Fear vs. Phobia: What’s the Difference?

4 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Seif, M.Eight Steps to Overcoming Your Fear of Flying. Anxiety and Depression Association of America (ADAA).Clinical Practice Guideline for the Treatment of Post Traumatic Stress Disorder.What Is Exposure Therapy?. American Psychological Association (APA), Div. 12 (Society of Clinical Psychology).Pachana NA, Woodward RM, Byrne GJ.Treatment of specific phobia in older adults.Clin Interv Aging. 2007;2(3):469-76. PMID:18044196Khalaf O, Resch S, Dixsaut L, Gorden V, Glauser L, Gräff J.Reactivation of recall-induced neurons contributes to remote fear memory attenuation.Science. 2018;360(6394):1239-1242. doi:10.1126/science.aas9875

4 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Seif, M.Eight Steps to Overcoming Your Fear of Flying. Anxiety and Depression Association of America (ADAA).Clinical Practice Guideline for the Treatment of Post Traumatic Stress Disorder.What Is Exposure Therapy?. American Psychological Association (APA), Div. 12 (Society of Clinical Psychology).Pachana NA, Woodward RM, Byrne GJ.Treatment of specific phobia in older adults.Clin Interv Aging. 2007;2(3):469-76. PMID:18044196Khalaf O, Resch S, Dixsaut L, Gorden V, Glauser L, Gräff J.Reactivation of recall-induced neurons contributes to remote fear memory attenuation.Science. 2018;360(6394):1239-1242. doi:10.1126/science.aas9875

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Seif, M.Eight Steps to Overcoming Your Fear of Flying. Anxiety and Depression Association of America (ADAA).Clinical Practice Guideline for the Treatment of Post Traumatic Stress Disorder.What Is Exposure Therapy?. American Psychological Association (APA), Div. 12 (Society of Clinical Psychology).Pachana NA, Woodward RM, Byrne GJ.Treatment of specific phobia in older adults.Clin Interv Aging. 2007;2(3):469-76. PMID:18044196Khalaf O, Resch S, Dixsaut L, Gorden V, Glauser L, Gräff J.Reactivation of recall-induced neurons contributes to remote fear memory attenuation.Science. 2018;360(6394):1239-1242. doi:10.1126/science.aas9875

Seif, M.Eight Steps to Overcoming Your Fear of Flying. Anxiety and Depression Association of America (ADAA).

Clinical Practice Guideline for the Treatment of Post Traumatic Stress Disorder.What Is Exposure Therapy?. American Psychological Association (APA), Div. 12 (Society of Clinical Psychology).

Pachana NA, Woodward RM, Byrne GJ.Treatment of specific phobia in older adults.Clin Interv Aging. 2007;2(3):469-76. PMID:18044196

Khalaf O, Resch S, Dixsaut L, Gorden V, Glauser L, Gräff J.Reactivation of recall-induced neurons contributes to remote fear memory attenuation.Science. 2018;360(6394):1239-1242. doi:10.1126/science.aas9875

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