In her book The Courage Habit, life coach Kate Swoboda presents a four-part method for people to face their fears, release the past and live their most courageous life.

Access the body. Practice any body-centric activity like mindful meditation, exercise or dancing every single day to release stress and anxiety, become centered and more present, and clear the mind.

Listen without attachment. When your self-critic offers a warning or criticism, hear the words, understanding that this is fear trying to protect you and deciding that it’s misguided and not true.

Reframe limiting stories or beliefs. Amend your internalized self-critic’s messages to be more respectful and supportive. If it says, “You’re stupid to try that,” revise it to, “I’m smart because I’m willing to try.”

Create community. Reach out to like-minded individuals that are supportive of the changes you are trying to make.