What’s the Worst That Can Happen? Really.

We all have one thought we return to. A thought that holds us steady, that we whisper to ourselves at crossroads or in quiet moments of doubt. For Emma Simpson — wild swimmer, author, mother, and my guest on this week’s episode of A Thought I Kept — that thought is:

“What’s the worst that can happen?”

It sounds simple. Even flippant. But for Emma, this thought has been a guide — first through trauma and grief, then through healing, change, and courage.

What began as a phrase loaded with anxiety slowly became something else: a spark of freedom, a tiny rebellion, a way to say yes to the wild, unpredictable mess of life.

In our conversation, we talk about the fear that underpins so many of our decisions. The kind of fear that keeps us small, silent, stuck. We explore what it means to let fear sit beside you instead of driving the car. We talk about grief, bravery, the emotional labour of friendship, and the quiet, daily choices that shape a life.

If you’re feeling overwhelmed, unsure, anxious or flat, this podcast episode might just be the first small step (or a shift in direction or a sentence to hold onto) that you need.

From Fear to Freedom — What Shifts?

When we’re anxious or lost, our inner voice often says things like:

• What if I get it wrong?

• What if I fail?

• What if people judge me?

• What if I can’t cope?

That fear can feel so familiar it almost becomes comforting — a twisted safety net of at least I’m not risking anything. But, as Emma shares, fear doesn’t always need to be a stop sign. It can also be a jumping off point.

Because what if you changed the tone of the question?

Instead of fear, what if “what’s the worst that can happen?” came with a shoulder shrug, a grin, a let’s see energy?

So that it becomes not about recklessness, but more recognising that:

• Fear doesn’t always mean danger.

• You can survive discomfort.

• You might even discover something better.

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The Trial-and-Error Practice of Facing Fear

One of the most powerful parts of Emma’s story is how she’s come to face fear curiously — not through huge declarations or dramatic overhauls, but through presence and practice.

When she quit her job in aviation after 20 years, trained as a coach, and became a full-time writer, she didn’t do it all at once. It happened over time. Through grief. Through healing. Through honest questions like:

• What am I afraid of, really?

• What am I protecting myself from?

• What’s on the other side of this fear?

If you’re feeling overwhelmed or anxious right now, you don’t need to do anything drastic. But you might try asking yourself:

What’s one small thing I could try today… even if I’m scared?

That one thing might be sending a message, signing up for something, going for a swim, or starting a conversation. You don’t need to feel ready. You just need to feel curious.

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Emotional Energy is a Real Thing

We often talk about time and energy like they’re the same thing. But they’re not. Emotional energy is its own resource — and it can be quietly, completely draining when we’re holding too much.

Emma shared how she made the difficult decision to stop coaching — not because she didn’t love it, but because it took up emotional energy she needed to keep for herself, her daughters, and her writing.

If you’ve been feeling unusually tired, flat, or irritable — ask yourself:

• Where is my emotional energy going right now?

• What replenishes me?

• What depletes me?

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You Might Just Make a Friend

Loneliness is one of the most common themes I hear in my work — and one of the most painful to talk about. We tell ourselves we should be fine. We should have more friends by now. We shouldn’t need connection this much.

But we do. We all do.

In the episode, Emma and I talk about the challenge of making friends as adults. The awkwardness. The vulnerability. The real fear of rejection.

And yet — one of the simplest, most powerful reframes she offers is this:

“What’s the worst that can happen? You might just make a friend.”

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Listen to the Full Episode:

Transforming Fear into Adventure: A Conversation with Emma Simpson

Or search for A Thought I Kept wherever you get your podcasts.

A Thought I Kept is a wellbeing podcast for anyone feeling lost, anxious or stuck and who is searching for ideas to better navigate everyday life.

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Self-Reflection Prompts to Take This Further:

If you're feeling disconnected or unsure, here are three journal prompts to gently explore:

1. Where does fear show up most in my life right now?

2. What have I survived that once felt unsurvivable?

3. What might be waiting on the other side of “what’s the worst that can happen?

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If You’re in a Wobbly Place Right Now...

Just know that…

• You are resilient, even when you don’t feel it.

• You don’t need to fix everything. Just stay in motion.

• One small, brave thought can change everything.

You don’t have to leap. You just have to look up and say, “Maybe…”

Overcoming Fear: 3 Practical Strategies to Improve Your Emotional Wellbeing

Fear is an emotion we often try to avoid, but it tends to sneak into our everyday lives when we least expect it. Whether it’s triggered by external events or internal worries, fear can easily make us feel anxious, stuck, or overwhelmed.

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How Fear Sneaks Into Our Everyday Lives

Fear can show up in many ways. It might be as big as eco-anxiety, political concerns, or worries about rising living costs. Other times, it’s more personal—like feeling nervous about attending a social event alone or trying a new activity.

Fear is a master of disguise. It hides in unexpected places:

• Stuck in a job you don’t love? That’s fear of change.

• Hesitating to take on a new opportunity? Maybe it’s fear of success—or failure.

• Waking up at 2 a.m., stressing over details? You might be dealing with fear of imperfection or getting things wrong.

• Holding back in conversations? Fear of judgment or ridicule is likely at play.

• Not daring to dream bigger? You could be dealing with fear of loss or failure.

Fear can also show up subtly, making you feel like you’re not enough or that you’re doing life wrong. It can float in the background, silently influencing your decisions and keeping you from taking action.

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The Real Problem with Fear: It Keeps Us Stuck

Fear often gets in the way, blocking progress and making us feel small. It can loop in our thoughts, reinforcing old beliefs and trapping us in cycles of doubt and hesitation. Over time, we can become so used to living with fear that we don’t even realize how it’s limiting our lives.

But what if we could learn to understand fear, work with it, and ask it to step aside when needed?

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How to Have a Better Relationship with Fear

Fear doesn’t have to control your life. By changing how you relate to fear, you can regain a sense of freedom and confidence. Here are three practical strategies to help you build a healthier relationship with fear:

1. Name Your Fear

One of the most effective ways to deal with fear is to get specific about what you’re feeling. Fear can take many forms, and naming it gives you clarity about why it’s showing up.

For example, ask yourself:

• Is this fear related to anxiety or feeling overwhelmed?

• Is it a fear of failure tied to feelings of inadequacy?

• Is it fear of judgment that stems from concerns about imperfection?

When you can pinpoint the exact nature of your fear, you can address it more effectively. Naming your fear helps you stop it from silently influencing your actions and allows you to confront it directly.

2. Put Distance Between Yourself and the Emotion

You are not your fear. There’s a powerful difference between saying, “I am afraid” and “I am feeling afraid.” This small shift in language creates space between you and the emotion, giving you more control over how you respond to it.

Try this exercise: Picture your fear as a temporary place you can visit. Ask yourself, “What happens when I enter that space? How long do I need to stay there, and what might happen if I choose to leave?” By visualizing fear as something you can interact with, rather than something that controls you, you give yourself more freedom to move beyond it.

3. Get Comfortable with Feeling Uncomfortable

Courage doesn’t mean the absence of fear—it means taking action despite it. Fear will never fully disappear, but by learning to sit with it and move through it, you can grow your confidence.

Ask yourself: “What would happen if I embraced this discomfort? What can I learn from it?” Start small—speak up in a meeting, try something new, or take a chance you’ve been putting off. The more you practice facing fear, the less hold it will have over you.

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Ready to Face Your Fears?

Fear can feel overwhelming, but it doesn’t have to dictate your life. By naming your fear, creating distance from it, and getting comfortable with discomfort, you can build a better relationship with this powerful emotion.

Instead of letting fear hold you back, you can learn to work with it—stepping into a life that feels a whole lot freer.

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Ready to shift your relationship with fear in your life? Emotions coaching can help you explore your fears, understand why they show up and find practical ways to move forward with confidence. Let’s work together to create a life where fear no longer holds you back.

Start your journey to better emotional wellbeing with a free discovery call today

What if fear wasn’t something to avoid, but something to face head-on?

Fear. We all feel it. It can sneak in when we’re making big decisions, or it can hold us back from doing something small but important in our everyday lives. But what if, instead of letting fear stop us, we could use it as a guide to grow, learn, and take action?

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How fear sneaks into our everyday lives

Fear isn’t just reserved for haunted houses or scary movies. It shows up in so many different ways in our day-to-day lives:

• When you’re about to have a difficult conversation, and you feel your heart race.

• When you’re considering a career change but hesitate, unsure of the outcome.

• When you’re standing on the edge of an opportunity, but self-doubt whispers, “What if I fail?”

We all know what it feels like to be held back by fear. Sometimes, fear is rooted in real danger, but more often than not, it’s rooted in uncertainty. Fear of failure, fear of judgment, fear of the unknown – all of these can make us feel stuck, like we’re walking through life with invisible chains.

And while fear is universal, the way it impacts our individual lives can be deeply personal.

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Turn fear into action: Here’s how

The good news? Fear doesn’t have to be your enemy. In fact, by understanding and facing it, you can reclaim your power and move forward. Fear is often a signal – it’s pointing you toward something important, something you need to confront, something that, once you handle, will lead to growth.

So, how can you start to face your fears? Here are five actionable strategies to help you do just that:

1. Name your fear

The first step in facing fear is to acknowledge it. Don’t push it down or pretend it doesn’t exist. When you name your fear out loud (or even write it down), it becomes more manageable. For example, “I’m afraid of failing this project” is much easier to address than a vague sense of anxiety. Naming it takes away some of its power.

2. Break it down

Fear often feels overwhelming because we see the whole picture all at once. If you’re afraid of a big decision or action, break it down into smaller, manageable steps. Afraid of public speaking? Start by talking in small groups. Afraid of making a career change? Break the process into research, networking, and then decision-making. Each small step you take lessens the grip of fear.

3. Challenge your thoughts

Fear often comes from irrational or exaggerated thoughts. Ask yourself, “What’s the worst that could happen?” and then challenge that thought with evidence. For example, if you’re afraid of failing an interview, remind yourself of past successes. Get into the habit of questioning fearful thoughts and replacing them with more balanced perspectives.

4. Practice exposure

The best way to overcome fear is to face it. Start small and build up to the bigger things that scare you. If you’re afraid of putting your work out there, start by sharing it with a trusted friend. If you’re nervous about trying a new hobby, dip your toe in with a class or tutorial. Gradually exposing yourself to the things that scare you helps you build confidence over time.

5. Reframe fear as growth

Instead of seeing fear as something negative, start seeing it as a sign of growth. When you feel fear, it’s because you’re stepping outside your comfort zone, and that’s where the magic happens. Every time you face fear, you’re strengthening your resilience. Remind yourself: “If I’m feeling fear, it’s because I’m on the edge of something new.”

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How facing fear unlocks new possibilities

Facing fear is never easy, but it’s always worth it. Fear might never fully go away, but with the right tools, it can become something you manage, rather than something that manages you. When you understand your fear, break it down, and step toward it, you unlock new possibilities in your life. You grow, you learn, and you become braver every day.

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Ready to take that first step?

Join us for a FREE interactive workshop where we’ll explore how fear is holding you back and give you the tools to move through it.

Sign up for the Brave Enough workshop today and take control of your future!