Remember something bad form past, think of what is scary now, (now now) and visualise some scary future.
From the past: When I had a heated conflict at work with another worker.
Now: My biggest concern right now is that I won’t be able to finish my next big project on time because I have too many other things to do in addition to the project itself.
Future: For the project after the next one, it is going to be a challenge to figure out how to do what I need to do, and I’m worried that I won’t be able to figure it out.
What brings up most fear?
I think it is a combination of the “now” and “future” fears described above, and can be summarized as follows: I am worried that I will be judged negatively when it is determined that I am unable to meet my company’s expectations for what I should be able to accomplish in the time that I have available.
Where is it felt in the body?
Tension in my chest and face. Tingling in my skin all over. In the past when the fear has gotten really intense, I feel like I want to jump out of my own skin and run away from the anxiety.
What size and shape is the sensation?
Notice how much energy is being felt there.
When it is moderate strength, it is an oval that covers my chest and face. When it is intense as described above, it covers my whole body. My scalp can get really tense and produce a headache. If I don’t keep the fear under control, I sometimes get a migraine.
If it's not labeled fear, but seen just as raw energy movement, does it change?
It makes it seem less bothersome. But this may be because right now I’m not in a particularly heightened state of fear. My fear intensity tends to go up and down, and since yesterday it has been lower. To do this analysis for you, I’ve had to jack it up by focusing my attention on it.
Examine it form another side. What kind of mechanism is that? How does this program work?
I don’t understand what you are saying here. Can you put this another way?
Is it possible, it's a friend?
I HATE the fear. The only way it can be considered a friend is to say that it drives me to address potential issues earlier, which reduces the probably that something bad will actually happen. But I still HATE it because it sucks up so much of my time and energy and turns life from something that should be enjoyable into a nightmare.
Have a look, when fear is intense, what is behind it? Just like of you wanted to take a peek. What is there?
There is nothing behind it. And that makes it seem unimportant. But I’m scared to ignore it because I don’t want to fail to prevent bad things from happening. I should mention, however, that I’ve been getting very fed up with being scared all the time, and with your comments about not worrying, I’m starting to think it may be worth refusing to allow myself to worry for a while and see what the consequences are. Maybe it is worth the risk to allow bad things to potentially happen if that means I can be much happier. But I don’t think I’m quite ready to take that leap.