The Benefits Of Writing Down Your Fears, Plus A 5-Step Outline

Fear can be beneficial—from an evolutionary standpoint, it helps keep you safe and clue you in to risky decisions. That being said, the fear of failure often does the opposite: It stands between where you are and where you want to be. 

For many, taking those first few steps to reach your goals can seem daunting—be it applying for a new job, saving for a big purchase, or starting an unfamiliar workout regimen. The fear of failing, in these cases, can get so overwhelming that you may neglect to start at all.

While common, this mindset is quite detrimental to making positive change. You don't have to completely eliminate your fears (that's nearly impossible); rather, learn how to tackle them directly. "The secret is to focus your fear," Brooks says. 

"Fear actually has been evolved to keep you alive, and it's supposed to be intense and episodic… It's not supposed to be this little drip of stress hormones all day long," Brooks explains. 

By writing down your fears in this fashion, you bring all your underlying fear to the surface and work through it in that moment. This way, "You're feeling the fear the way you're supposed to, and most of it goes away," he explains. 

Once you see your fears outlined on the page, you'll be able to identify the most realistic outcome instead of ruminating on the "what-ifs." You may also find comfort in knowing that you have a plan for the worst-case scenario. Even though you may still feel anxious about the possibility of those fears coming true, at least you'll know what to do if it does.