Here's How to Transform Fear

1. Pause and Breathe.
   When you recognize fear has taken hold of you, use your breath to bring you back to clarity. A simple practice is called the 4x4 Breath Practice. Start by inhaling through your nose and out through your mouth four times. Then, take a deep breath in to the count of four. Hold your breath to the count of four. Release your breath slowly to the count of four. Do this practice until you feel you are back in control.
2. Name What's True.
   When you have fearful thoughts, you can use self-development expert Byron Katie's technique. Ask yourself: Is it true? Can I absolutely know it is true? How do I feel or react when I believe that thought? How would I be without that thought?
3. Take One Step at a Time.
   Taking action builds confidence. To allay the fear, take one small step that moves you toward feeling in control. Give yourself the time to build upon that step so that you keep moving forward.
4. Practice Self-Compassion.
   Fear is a normal part of being human. Just notice it and treat yourself with the same kindness you offer to friends and family.
5. Stay in the Present Moment.
   We don't have the past — it is in the rearview mirror. We don't have the future. It's not here yet. All we have or have ever had is now.

“Courage is not the absence of fear, but rather the assessment that something else is more important than fear.”

— Franklin D. Roosevelt

“Whenever you make the present instead of the past and future as the focal point of your life, your ability to enjoy what you do and your quality of life increases dramatically.”

— Eckhart Tolle