Guided Journal Entry #5

Welcome back to Shrink Wrapped—the podcast where we poke around in our emotional baggage like raccoons with trust issues, looking for something shiny and/or deeply repressed. Today’s guided journal prompt is one for the brave—or at least the slightly over-caffeinated (but we're still all gonna do it together).

Today we’re asking:

“What are three fears holding you back? And what’s one small action you can take to challenge each fear?”

Yep. We’re not just naming the monsters under the bed—we’re pulling them out into the daylight, giving them a little side-eye, and figuring out how to politely (but firmly) evict them. These fears can be anything from “everyone secretly hates me” to “I can’t ask for what I need because I will spontaneously combust.” Super chill stuff.

But here’s the twist: we’re not trying to conquer these fears like some kind of motivational gladiator. We’re just gonna nudge them. Poke 'em a little. Take one small action that proves they don’t actually run the show.

So grab your journal, maybe a comfort snack, and let’s lovingly roast our fear gremlins until they lose their power—or at least their dramatic flair. This is growth, baby. Messy, weird, brave-as-hell growth. Let’s get into it.

So let’s talk about this guided journal prompt that’s equal parts callout, pep talk, and emotional exfoliation:

What are three fears holding you back? And what’s one small action you can take to challenge each one?

Yeah, we’re going there. Because fear? Fear is like that passive-aggressive roommate who never pays rent, leaves passive notes on the fridge, hijacks your plans with worst-case scenarios, and still has the audacity to judge your life choices while drinking your oat milk. Rude.

Maybe your fear sounds like:

• “What if I fail and everyone sees it?”

• “What if people think I’m cringe?”

• “What if I succeed and now I have to maintain that level of greatness without unraveling in public?”

My personal favorite? “What if I peak too early and then it’s all downhill into mediocrity?” Because, yes, fear is dramatic. It’s the inner theater kid of your psyche—always making everything a big production, always assuming disaster is imminent, always acting like it’s protecting you when really it’s just sabotaging your plans with jazz hands and anxiety.

But here’s the thing: fear hates being challenged. It wants to feel big, loud, and in charge—but the second you actually question it, it shrinks faster than your confidence in middle school gym class. That’s why this prompt? It’s your toolkit for deflating the fear balloon with precision.

And no, I’m not asking you to go full hero’s journey and slay the dragon of your deepest insecurity today. This isn’t a Pixar movie. You’re not expected to emerge completely transformed by the end of the episode. All we’re doing is poking the fear gremlins with a metaphorical stick, just to see what they do. (Spoiler: mostly hiss and scatter.)

We’re breaking this down step by step—because baby steps are still steps, and progress is progress even when it’s awkward, messy, and slightly sweat-stained.

Step 1: Name Your Fears

Let’s kick this thing off by dragging your fears out from the shadows and slapping them onto the page where they can’t hide behind vague Instagram quotes anymore. I’m talking about the real, soul-sapping fears—the ones that have been quietly screwing with your self-worth and ambitions like emotional termites. So, start by writing down three fears that have been doing the most damage in your life lately. Not the fluffy ones like “the unknown” or “spiders” (unless your fear of spiders has legitimately stopped you from chasing your dreams, in which case—respect). I mean the sneaky, specific ones. The fears that whisper garbage like:

• “You’re not good enough.”

• “Everyone’s going to think you’re a joke.”

• “If you try and fail, you’ll ruin everything forever and probably die alone.”

You know, those fears. The petty little tyrants that camp out in your brain like it’s a timeshare, popping up any time you get remotely close to doing something bold or different or vaguely satisfying. Be brutally honest here—like "emotional spring cleaning with a flamethrower" honest. What’s the voice in your head been saying that keeps you stuck, small, and spiraling? Write each one down like you’re emptying a closet full of emotional clutter. Dust off the shame. Toss the internalized judgment. And yes, even if one of your fears sounds ridiculous once it’s on paper, good. That’s half the power gone already.

Let’s expose these gremlins so we can start taking their tiny, chaotic power away—one journaled truth bomb at a time. And if you're having trouble parsing it out on the fly, let's talk about the usual suspects on the Fear Hit List—the ones that love to crash the party in your brain, eat all your snacks, and then whisper self-doubt into your soul.

Fear of Failure

Ah yes, the classic: “What if I try and it all goes down in flames?”

First of all, calm down—it’s not a Greek tragedy, it’s just an attempt. No one’s handing you a tragic mask and banishing you from polite society. Worst case, something doesn’t work out. Cool. Now you know what doesn’t work. That’s not failure—it’s R&D. Failure gets treated like this big, shameful final boss, but really, it’s just the world’s clumsiest teacher. It trips over its own feet, drops all the lesson plans, and somehow still leaves you knowing more than you did yesterday. Spoiler alert: no one gets it right on the first try, not even Beyoncé. And she has a lighting crew, a stylist, and 12 backup dancers. So maybe cut yourself a little slack.

And the real kicker? What if it actually works? What if you’re not a hot mess, but a slow-burn success story in progress? What if this whole “falling on your face” thing is just the montage part before the payoff? Failure isn’t proof you’re broken—it’s proof you’re brave enough to show up. To try. To say, “Hey, I care enough to risk looking dumb.” And honestly? That’s already a win. And bonus—every time you try, the next attempt gets a little less terrifying and a lot more informed.

Fear of Judgment

Oh no, someone might think things about you. The horror.

But let’s be real: people are too busy scrolling through their own existential crises to spend that much time critiquing your life choices. Seriously. They’re wondering if their boss hates them, if their last text sounded desperate, and if their stomach noise was audible during the meeting. Most of the judgment you’re scared of? It lives rent-free in your own head, wearing a Karen wig and sipping insecurity lattes. That inner voice is the one holding court, not the actual outside world. And it’s probably been there so long it thinks it owns the place.

The truth is, if someone is judging you for showing up, trying something new, or being a little weird, that’s a reflection of their own emotional constipation—not your worth. Their discomfort with your authenticity is not your emergency. Let them squirm in their spectator seats while you do something brave. You’re not here to be universally liked. You’re here to be real. And real? Real sometimes gets side-eyed. But it also gets free.

Fear of Rejection

This one hits like middle school dodgeball: sudden, brutal, and weirdly personal.

Rejection stings because it makes us feel unworthy—like someone looked at you and said, “Nah, not good enough,” and now your nervous system is spiraling into fight-or-flight while you’re just trying to ask for a raise or shoot your shot with that hot bartender. But here’s the thing: rejection isn’t a moral indictment, it’s data. It’s information. A redirection, not a verdict. “No” doesn’t mean you suck; it just means that wasn’t the right person, job, opportunity, or moment. And frankly, sometimes a “no” is protection in disguise.

You survive it. You learn. You realize that one person’s opinion—or one closed door—doesn’t define you. And then you either find the thing that does say yes—or you get so good at being rejected, it stops scaring you. That’s when things get spicy. Because if rejection doesn’t own you anymore, you’re basically unstoppable. You become the kind of person who tries anyway. And trying anyway? That’s power.

Fear of Change

Let’s talk about your clingy relationship with “what’s familiar,” even when “familiar” is a dumpster fire with Wi-Fi.

Change is scary because it’s unpredictable—but so is staying stuck, and at least change has potential. Your brain would rather micromanage your misery than risk a slightly better unknown. But guess what? Stagnation isn’t neutral—it’s a slow leak. Staying in the same place doesn’t keep you safe; it just keeps you small. And eventually, you outgrow your comfort zone like a pair of emotional skinny jeans that no longer fit.

Growth requires a little chaos. Sure, change might shake things up, but that’s not always bad. Sometimes it rearranges your life into something actually worth waking up for. Sometimes it brings clarity you couldn’t find when everything stayed the same. Staying still might feel safe, but it’s often just fear in a Snuggie. Rip it off. Try the new thing. Give yourself permission to shift—even if it’s awkward. Because no transformation has ever looked elegant mid-metamorphosis.

Fear of Not Being Enough

Oh sweetie. This one is like the background music of modern life—quietly playing “You’re not smart/pretty/capable enough” on repeat.

It’s subtle, but relentless. It sneaks into your goals, your relationships, your self-talk—until everything feels like a performance you’re one misstep away from botching. But let’s be clear: that voice is lying. Loudly. Your worth isn’t based on productivity metrics, Instagram aesthetics, or how well you can pretend you have it all together. You are already enough just by existing. No achievement or external validation required.

But here’s the nuance—maybe you’re not there yet. So what? Not being finished doesn’t mean you’re not enough. You don’t get better by stewing in insecurity. You get better by doing, messing up, learning, and then doing it better next time. Perfection is a myth designed to keep people in performance mode. But progress? That’s real—and it’s yours. You are not a failed version of your potential. You’re a living, evolving work-in-progress. And that’s enough.

Step 2: Call It Out

Now that you’ve called out your fears like the little emotional gremlins they are, it’s time to stop letting them host your inner monologue like they pay rent (they don’t). Grab each one and challenge it like a lawyer with receipts.

Start with this question: Is this even true?

Fear loves to scream “THIS IS FACT” when really it’s just gossip your anxiety heard in a dark alley behind your self-esteem. So slow it down. Ask yourself: Is this a universal truth or just my brain having a meltdown in high def?

Next: Who told me this?

Trace that fear back to its origin. Was it a cranky teacher in the third grade? An emotionally stunted parent? A boss who projected all their insecurities onto you like a human shadow puppet? You’d be shocked how many fears you’ve been lugging around that don’t even belong to you. It’s like carrying emotional baggage with someone else’s initials on the luggage tag.

And finally: What evidence do I actually have?

Like, real evidence. Not “a vibe” or “one time in 2014 when I tripped onstage.” What has actually happened to support this fear? Most of the time, the fear doesn’t hold up under investigation—it’s just a loud opinion with no receipts. And honestly, if fear can’t provide facts, it doesn’t get to make executive decisions in your life.

Because here’s the deal: fears are bullies in bad disguises.

They put on these elaborate costumes—like “I’m just trying to keep you safe” or “I’m preparing you for the worst”—but they’re really just insecurity in a trench coat pretending to be wisdom. And like all bullies, the second you stop reacting and start questioning, their power starts to shrivel up faster than a salad in the back of your fridge.

So no, you don’t have to destroy your fears today. Just stand up to them. Call them out. Look them in the eye and say, “Cute story, but I’m not buying it anymore.” That alone is a power move.

Step 3: Choose One Small Action Per Fear

This is where we stop overthinking and start misbehaving—strategically. If fear has been acting like the emotional dictator of your brain, it’s time for a little civil disobedience. Not the dramatic “sell everything and move to Bali” kind (unless Bali’s calling, in which case, pack light). I’m talking about tiny, rebellious acts of courage—the kind that make fear clutch its pearls and whisper, “Well, I never!”

If you’ve got a fear of failure, don’t wait until you’re “ready.” You’ll be collecting dust by then. Instead, do something low-stakes but loud—write that first paragraph, hit “post” on that messy project, sign up for the class you’ve been doom-scrolling for months. Yes, it might flop. But it also might not. And either way, you’ll have proof you didn’t die. Growth doesn’t require perfection—it requires movement.

Terrified of rejection? Welcome to the club—we have snacks and abandonment issues. But seriously, rejection isn’t a personality indictment; it’s just someone else saying “not right now” or “not for me.” So ask the thing. Say the words. Send the message. Pitch the idea. Apply, inquire, or flirt—whatever your brand of vulnerability is. Then high-five yourself, even if the answer’s “no.” Because you did it, and that’s the whole damn point.

Dealing with a raging fear of judgment? Congratulations, you’re a human being with a brain and a Wi-Fi connection. Here’s your mission: wear the outfit that makes you feel like a hot weirdo. Share the opinion that isn’t sanitized for group approval. Post the thing, even if it’s imperfect and emotionally risky. Watch in shock as the world doesn’t implode. Most people are too obsessed with their own lives to roast yours, and the ones who do? They’re just projecting their own bland insecurities. Let ‘em.

Paralyzed by the fear of not being enough? Let me guess: you keep bending over backward, people-pleasing your way into burnout, and saying yes when your soul is whispering “please stop.” Here’s a revolutionary idea: say no. Say it without a 12-slide PowerPoint of justifications. Protect your energy like it’s Beyoncé’s mic. You don’t have to do it all to be worthy. You don’t even have to be extraordinary. You just have to be you, and show up with integrity (and maybe a little sass).

Finally, let’s talk about the fear of change, AKA the emotional equivalent of clinging to a moldy safety blanket. You say you want things to be different, but you won’t change your coffee order, let alone your lifestyle. So let’s start small. Shake up one routine. Take a new route to work. Sit with the discomfort of doing something unfamiliar. Realize that the world keeps spinning, and you’re still alive, just... a little more badass than you were yesterday.

The goal here isn’t to become fearless. That’s not a thing. The goal is to build momentum in spite of fear—because even the tiniest action is a middle finger to the part of your brain that keeps trying to keep you small.

Once you’ve got your fear list—and the tiny rebellious actions you’re going to take—don’t just toss it aside like an emotional receipt you’re too scared to look at again. Sit with it. Stare it down. Let it simmer. These aren’t just words on a page. This is proof that you’re doing the messy, brave, wildly uncomfortable work of showing up to your own damn life.

Because here’s the deal: fear doesn’t mean “STOP EVERYTHING AND PANIC.” Fear means, “Hey, this matters to you, and your brain is freaking out because it doesn’t want you to get hurt or look stupid.” Cute, right? But outdated. That fear was designed to keep you from getting eaten by saber-toothed tigers, not from submitting your resume or posting a vulnerable TikTok. It’s an ancient alarm system that’s gone rogue. You don’t need to shut it off—you just need to question its authority.

You are absolutely allowed to move forward, even if your voice shakes, your hands sweat, and your inner monologue sounds like a live recording of Doubt: The Musical. Courage isn’t about strutting through life like a fearless badass on a TED stage. It’s about whispering, “I’m doing it anyway,” while your brain is trying to negotiate your exit strategy.

So take a deep breath. No, like, a real one. Unclench your jaw. Relax your shoulders. Re-read what you wrote. That list? Those actions? That’s your blueprint for kicking fear in the shins with steel-toe boots made of insight and attitude. You didn’t run from it. You called it out, faced it, and took one deliberate step forward. That’s more than most people do. That’s emotional badassery in action.

And look—I know self-growth doesn’t come with applause or gold stars, but screw it: I’m proud of you. You did something hard today. You looked your fears in the eye and said, “You don’t get to be in charge anymore.” That’s not small. That’s a power move.

Now it's time to drink some water, take a victory lap (emotionally or physically—your call), and remember: your fear doesn’t run the show—you do.

And there you have it—your fears, dragged into the light, interrogated like a bad reality show contestant, and hit with a dose of “I’m doing it anyway.” You didn’t avoid the hard stuff today—you looked it dead in the eye and said, “Not today, fear. I’ve got shit to do.”

Will those fears magically vanish now? Hell no. They’ll probably try to sneak back in with a fake mustache and a new excuse. But now? Now you’ve got tools. You’ve got receipts. You’ve got a list that proves you’re not just surviving—you’re strategizing.

So keep going. Keep pushing back, one small act of rebellion at a time. Because this whole “living intentionally” thing? It’s not about being fearless. It’s about being gutsy enough to move forward even when fear’s still whispering nonsense in the backseat. (And yes, you’re allowed to turn up the radio and ignore it.)

Until next time—stay bold, stay messy, and remember: growth doesn’t come from comfort zones. It comes from sweaty palms, shaky steps, and doing it anyway.

Next week, we're talking about the power of thought and words, and how to retrain your brain, and honestly, it should be a spicy one.

Don't forget to like, subscribe, rate, review- all the things the algorithm gods demand in order to keep us going.. And growing.. And hey, share this episode with someone you know who needs to poke around in their brain- it's good for us to all do it together!

And speaking of doing it together- if you haven't been to the Oneil Counseling app yet, jump into the show notes, and there's a link where you can download it; that's where you can find blog posts with text transcripts of every episode, there's a feed of the podcast itself, but it's also its own little social media spot. There's actually a group dedicated to our guided journal entries. You can also earn fun badges like "Touched Grass Once" and "Staying Alive!"

Now go do something your fear didn’t approve of.