Feeling afraid is horrible. It’s uncomfortable and it feels like gravel in the pit of your stomach. It can be paralyzing. But it doesn’t have to control you or stop you from achieving your goals. You have a very powerful weapon to turn your fears around and use that energy as motivation for success.

Whether it’s public speaking, taking an exam or blowing the job interview, whatever it is that you’re afraid of, your mind can help you overcome it. Studies have shown that you can reframe your mindset and defuse your fears by using techniques such as visualization. Visualizing your fears takes you through a mental rehearsal and allows you to rewrite the script. It’s a technique used by top athletes, successful entrepreneurs, and public speakers. Visualization gives your subconscious mind an alternative reality, a different blueprint for how things can be in the world.

Visualization is closely related to mediation and can be easily learned. You don’t need a course or professional help to be able to visualize. Use the following steps.

  1. Find somewhere quiet where you won’t be interrupted or distracted. Turn off or leave behind your smartphone. Lie or sit comfortably. You can use pillows or even lie on your bed.  Make sure you’re warm enough. You might want to play some soothing music or light a candle. Do whatever works to help you relax and focus inwards.
  2. Close your eyes and focus on your breath. Breathe slowly and deeply.
  3. Start to imagine your particular scenario, perhaps it’s giving a speech or presentation. See yourself acting and speaking confidently. Visualize how it feels to be calm in this situation. See your audience reacting positively and asking questions. You answer the questions clearly and calmly. They come up to congratulate you afterward.
  4. You can take yourself through every step that’s necessary to achieve your goal. You can imagine every part of the process from writing your speech quickly and easily, to what you’ll wear on the day. Write whatever you need in your new script to make it feel real and achievable.
  5. Make sure you include every one of your senses in your visualization. What can you see, hear, feel and taste? All of these elements add to the authenticity of your vision.
  6. Breathe slowly and enjoy every aspect.

Regular practice will help you imagine and then achieve your positive scenarios. Visualization can help to reprogram your mindset and your expectations, so you’re reset for success.