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How to Stop Focusing on Fearful Thoughts in 7 Steps

Stop-Fearful Thoughts

Whatever you focus on grows, including your fears.

If you keep thinking on your fears, they will grow out of proportion and take over your life.

It is like growing a plant. If you water it regularly, give it fertilizers, and take good care of it, it will grow and become strong.

If you focus on your fears, think of them every day, and give them your time and energy, they will grow and become strong. They might grow out of proportion, take over your life, affect your behavior, and eventually, come true.

As a plant grows by giving it water regularly, so fears grow if give them your constant attention.

Fearful Thoughts Examples:

Here are few examples of fearful thoughts:

  1. You fear that you might be fired from your job.
  2. You are afraid that might not find a job.
  3. You might have fears about losing your money and investment
  4. You are afraid that your plans will not work out.
  5. You are afraid that your girlfriend will leave you.
  6. You might have fearful thoughts about your health or about the health of people close to you.

Suppose you are afraid to lose your job. You keep thinking about this fear and build unhappy scenarios in your mind. This might affect your efficiency, productivity and motivation, and eventually, you might materialize your fears.

Is this something reasonable to do? No, it is not a reasonable thing to do.

If instead, you focus on success in your job and expect to be promoted, you will act as a successful person, keep your job, and might get a promotion.

Remember, whatever you focus on grows. This applies to fears, and it also applies to thoughts about success.

With a little training, you can learn to change the focus of your thinking, and direct it to positive thoughts. This will make positive and courageous thoughts grow.

You might say that it is not so easy to disregard fearful thoughts, but like everything else, with perseverance you will win.

When you allow thoughts of fear to enter your mind and occupy it, you are making them the focus of your attention, and giving them the permission to grow and get stronger.

When a thought arises in the mind, at first, it usually does not have much power. With a little effort on your part, you can ignore it. However, if you choose to allow this thought to stay in your mind, it will gain power and become the focal point of your attention.

If you continue pour the energy of your attention into it, gradually, thinking about fear will turn into a habit. This will affect adversely your behavior and your expectations. You might become negative, and lose courage and motivation.

As you continue to focus on the thoughts of fear, your mind will start thinking on all kinds of disastrous scenarios, increasing your fears, and making you believe that there is no solution to your problem.

Gradually, the fears will take control of your mind, behavior and actions, and consequently, you would start acting in such a way as to make your fears come true. Is this something that you want? I am sure you don’t.

How to Stop Focusing on Your Fears

1. Fears are just thoughts

Realize that fears are just thoughts. They are not your reality. You make them your reality if you keep thinking of them.

Fears are worries. You worry about things that have not happened. Maybe they will never happen. So why cause yourself suffering by thinking of them? Instead, look for constructive ways to improve the situation.

Fears that occupy your attention are like stressful people entering your house and harassing you. Chase them out by refusing to have anything to do with them. Fears are unpleasant thoughts that you do not need. Occupy your time with better things, like reading a motivating book, exercising your body, or learning something useful.

2. Fill your mind with happy thoughts

Strive to fill your mind with positive and happy thoughts. When fear arises in you, do not let your attention focus on it. Instead, think of something pleasant and funny. If the fearful thoughts persist, do not give in, and continue to veer your attention to the happy thoughts.

3. You need to realize that you are not your thoughts

Thoughts are ideas and memories that pass through the mind and demand your attention. These thoughts are like visitors who want to enter your home. Like actual visitors, you refuse to admit them into your home, which in this case is your mind.
If you can show some lack of interest in your fearful thoughts, they will lose their power over you.

When you realize that your thoughts are just passing visitors, it becomes easier to ignore the ones that you do not want.

4. Repeat positive affirmations

It is easier to ignore negative and fearful thoughts, if you repeat positive affirmations. This will not leave room in your mind to fear thoughts.

Instead of allowing fear thoughts to dwell in your mind, repeat one or more sentences that show your confidence and your hope. Here are a few examples:

“I have the courage and energy to deal effectively with every situation.”

“I am full of courage and inner strength.”

“Certainty, optimism and happiness are filling my mind and my life.”

5. Watch a funny or inspiring movie

Go watch a comedy or an inspiring success story. This will take your mind away from the fear.

6. Exercise your body

Exercising your body, walking swimming, or any other kind of sport, will boost your energy and make you feel much better.

7. Learn to control your attention

This is an important step. It is great to be in charge of your attention, and be able to direct it wherever you want.

This will give the ability to decide what thoughts to think and what thoughts to ignore.

This means that you can ignore stressful, unhappy and fearful thoughts. I do not mean that you suppress these thoughts; this is unhealthy. I mean that you stay uninterested in them. This will take all the power from them and they will fade away.

How do you control your attention? One of the ways is to try to focus your attention on your actions, on what you are doing. You need to be present, not do one thing while thinking of something else.

Practicing various concentration exercises train you to focus, and develop the ability to control of your thoughts. Practicing them, will sharpen your focus, enable you to choose or avoid thoughts at will, and therefore bring you peace of mind.

If you are interested in learning some focus exercises, I highly recommend reading my book Focus Your Attention, where you will find all the guidance and exercises you need.

Focus Your Attention
Learn How to Focus Your Attention
Guidance and simple exercises to improve your focus and concentration, increase your attention span, and control your mind and thoughts.
How to Focus Your Attention


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