Breathing Into Fear
Overcoming Fear and Self-Doubt: My Journey to Starting a Psychotherapy Practice
Starting my own psychotherapy practice was a dream I struggled to fully embrace for a long time. Like many aspiring entrepreneurs, I was held back by fear—fear of failure, fear of the unknown, and fear of not being good enough. As I navigated the challenges of being a working mother, worrying about branding, building a successful business plan, and creating a strong foundation for my practice, fear kept me stuck and paralyzed.
Fear is one of the most powerful and debilitating emotions that can hinder personal growth and professional success. It blurs our vision, clouds our judgment, and prevents us from taking action toward our goals. Fear of failure or self-doubt can create a cycle of inaction and self-sabotage, making it difficult to move forward with confidence.
How Fear Impacts Our Goals
When fear takes hold, it often leads to self-sabotaging behaviors, such as procrastination, negative thinking, and a lack of follow-through. The thoughts of "What if I fail?" or "Am I good enough?" become louder than the belief in our ability to succeed. This fear-driven mindset can keep us from achieving our dreams and goals, whether it’s starting a business, pursuing a new career, or embracing new challenges in life.
How Fear Manifests: Physical Symptoms, Thoughts, Behaviors, Emotions, and Spirituality
Fear can show up in many different forms, and understanding how it manifests in your body, mind, and spirit is a crucial step in coping with anxiety and emotional regulation. By recognizing fear’s presence, you can learn to transform fear and regain control over your life. Here are some common ways fear may appear:
Physical Symptoms of Fear
Fear often triggers a series of physical symptoms in the body, which may include:
Anxious energy or restlessness
Pain or tension (including headaches or body aches)
Gastrointestinal distress (such as stomach aches, nausea, or digestive issues)
Shakes or trembling
Chest pain or tightness
Heat or flushing sensations
Numbness or tingling, especially in the extremities
Dizziness or lightheadedness
Recognizing these physical manifestations of fear can help you address them before they escalate into anxiety or panic.
Thoughts Triggered by Fear
Fear often fuels negative thinking patterns, including:
“What ifs” – imagining worst-case scenarios
Catastrophizing – predicting disaster or failure
Imposter syndrome – feeling like a fraud or unworthy
Perfectionism – thinking you must be perfect or not try at all
Learned helplessness – feeling stuck or unable to change your situation
These fear-driven thoughts can lead to paralysis by analysis, preventing you from taking action and achieving your goals.
Fear-Based Behaviors
Fear can also lead to specific avoidant behaviors, such as:
Avoidance – steering clear of situations or people that trigger fear
Fleeing – emotionally or physically withdrawing from challenges
Ghosting – disappearing from relationships or commitments
Shutting down – emotionally withdrawing or dissociating
Shrinking your voice – not speaking up or advocating for yourself
Self-medicating – using substances or distractions to numb emotional pain
Recognizing these fear-based behaviors is the first step toward healing from fear and building healthier coping strategies.
Emotional Responses to Fear
Fear can stir up a range of emotions, including:
Anxiety – a constant sense of unease or dread
Sadness – deep sorrow or feeling overwhelmed
Anger – frustration and irritability
Powerlessness – a sense of helplessness or being trapped
Worry – obsessively thinking about what might go wrong
Rumination – overthinking past mistakes or potential future outcomes
These fear-based emotions can drain your energy and prevent you from fully engaging with life.
Spiritual Impact of Fear
Fear can also impact your spiritual well-being, leading to:
Disconnection from your inner self, others, or a higher power
Inability to live mindfully, as fear pulls you out of the present moment
Loss of purpose or meaning, leaving you feeling spiritually unfulfilled
Mindfulness and self-awareness practices can help reconnect you to your true self and restore balance.
When we avoid fear, we allow it to rule our lives. The journey to face fear makes me conscious of how fear plagues my body and shows up in my mind. Fear creeps in as tingling sensations flowing through my body, starting from my chest down into the pit of my stomach, which travel to my extremities. Fear feels like fog, paralyzing my thoughts and tongue. Fear lies in the palpations in my heart.
Once I began to notice where fear shows up in my body, I was able then to give it voice and a name. This is when fear’s hold began to loosen. The loosening grip provided space to help me see where fear was creeping in.
The ability to confront fear and understand it gave me power to lean into it and release its hold, which allows me to be here with you. You too have the power to overcome the fear that plagues your life by learning how to breathe into it and transform it.
Tools to Help you breathe into & transform your fear:
Allow Fear In: The first step to overcoming fear is to breathe into it. Instead of avoiding or running from fear, acknowledge its presence and allow yourself to feel it. Deep breathing can help you calm your nervous system and reduce anxiety.
Self-Inquiry and Journaling: Ask yourself the following questions to better understand your fear:
Where does fear reside or show up in my body?
What story is fear telling me?
Is this story based on reality or just a projection of my mind?
Soothe the Fear: Take action to manage the physical symptoms of fear. Consider:
Engaging in movement (like yoga or walking) to release tension
Getting support from others or talking to a therapist
Deepening sensory awareness (such as focusing on your breath or grounding yourself with touch)
4. Lastly, Release Fear: After acknowledging and soothing the fear, practice letting go. Use relaxation techniques such as guided meditation, mindfulness, or creative expression to release fear and invite peace.