The most effective strategy to overcome limiting beliefs and fears

“Do the thing you fear, and the death of fear is certain,” wrote American essayist Ralph Waldo Emerson over a century ago.

Fear shapes our beliefs. Beliefs drive our behaviour. Sometimes that keeps us safe. But often, it quietly limits our growth without us noticing.

Psychologist Albert Bandura, one of the most influential psychologists of the 20th century, developed an approach to overcome our biggest fears he called Guided Mastery. Taking small, consistent and achievable steps to face and embrace what we fear, guided by someone knowledgable.

This year I’ve set out to challenge as many of my own limiting beliefs as I can.

One of the first? Cold water swimming is just no fun.

To test it I joined the Icebergs Sunday Swim Club — a 50m ocean pool that’s been running winter swims for over 90 years.

Here’s how I got past my fear and changed my limiting belief:

1. I found a guide
I joined a friend who showed me the ropes and made it fun.

2. I removed excuses
Bought a warm wind proof jacket and thongs so I couldn’t blame being cold standing on the pool deck waiting to jump in.

3. I set a target to build a new habit
I committed to do 21 swims (the minimum repetition to create a new habit).

Last week I finished swim #21.

Last Sunday I did my 21st cold water swim of the year. And I’ve now grown to love it.

The cold is still there, but it only lasts a few seconds. The upsides last all week.

Facing fears and changing beliefs isn’t just about having courage, it’s a learnable skill.

And once you practice and master this skill, a whole ocean of new possibilities opens up.

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