Riding the Waves of Fear & Anxiety: Flowing into Growth

Fear—it's that tight knot in your stomach, the voice in your head screaming, "What if it all goes wrong?" It’s funny how we never ask ourselves “what if it all goes right?!!” though, isn’t it?

It's natural to fear change, especially when stepping into the unknown. Our brains are wired to seek safety, predictability, and control—but change and growth do not happen in our comfort zones, sadly.

Fear often disguises itself as protection. It tells us to keep doing what we’ve always done and to avoid any risk. However, if we wait until we "feel ready," we might be waiting forever. Some of the most rewarding and meaningful chapters of our lives can begin when we take a deep breath (metaphorically and literally!) and lean into the discomfort, because every great change feels uncertain and uncomfortable before it feels empowering and awesome!

Life is like standing on the shore, staring at the vast sea of challenges and fears—it’s anxiety inducing, yet exciting. Each wave represents a hurdle, but also a chance to ride towards something amazing.

The truth is that the discomfort and anxiety you feel means something new is taking place. It’s proof that you’re expanding beyond what you already know.

So, how can you alleviate the anxiety around change and shift your mindset to embrace the journey? First, and most importantly, remember that you are capable of so much more than you realise. Then try out the three tips below to help you take those first steps into change:

1. Use Fear as your teacher – Your fears and anxieties are valid, but they don’t have to define you. Instead of seeing fear as something to avoid, look inward and ask yourself: “What is it trying to show me?” Fear often highlights areas where we might need to heal or that feel scary, and we might need moral support to guide us through it.

2. Focus on the here and now – Fear and anxiety thrives on the unknown, but the present moment is always within reach because it’s happening right now! If being present is something that you struggle with, here’s a few simple suggestions to try:

• 5,4,3,2,1 grounding technique - Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste to help bring you into the present moment. Using our senses gives our brain a healthy distraction and a welcomed break.

• Box breathing - Inhale deeply through your nose for 4 seconds. Hold for 4 seconds. Exhale slowly through your mouth for 4 seconds. Pause before taking the next breath for 4 seconds. Repeat this cycle a few times and notice any changes to how you feel now.

• Body scan - Starting from your head and moving slowly down to your toes, notice any sensations, tension, or discomfort in your body. Simply notice those sensations, acknowledge them without judgement. What do you notice? Can you let it go?

• Being outdoors - Whether it's a quiet walk, a bike ride, or simply sitting in fresh air on your front doorstep, place your focus on your surroundings and get curious about what you can see and hear. Mother nature is great for helping to calm the mind.

  
  

3. Create a support network - You don’t have to navigate change alone. And whilst family and friends can be hugely important on your journey, sometimes you need a different environment where you can explore all your thoughts and feelings safely and without fear of judgement. A therapist can provide that powerful space to process fears, build resilience, and gain clarity. They can also help you break patterns of self-doubt and support you toward a mindset for growth and personal development.

Change requires courage, but courage isn’t about feeling fearless. It’s about riding the waves of fear and anxiety and flowing into growth because, what if it all works out for you in the end?

If this blog has been helpful and you'd like to understand more about therapy and how it can support you on your journey contact me on either click here to book a 15 minute chat, email: louisemolloytherapy@protonmail.com or call me on: 07553 558818.