Facing My Fears: How I Tackled Anxiety Through Exposure and Flooding

Fear can be paralyzing. Anxiety can make even the simplest tasks feel monumental. For me, it wasn’t just about fitness, deadlines, or life’s everyday curveballs—it was about facing deep-seated fears and uncertainties that had been holding me back for years.

As a personal trainer, I’m often seen as someone who "has it all together" in terms of physical health and discipline. But the truth is, mental health has been a much bigger challenge for me. Whether it's public speaking, fear of rejection, or starting something new and daunting, my anxiety always seemed like an unwelcome guest at every stage of life. My training career wasn’t just about helping others get physically stronger; I realized becoming mentally stronger was just as important—for me and for them.

Here’s what I learned during my own personal health experiment with overcoming anxiety, and how I incorporated exposure therapy and flooding therapy to find growth through fear.

Health Is More Than Just Physical

When people think of health, they often jump straight to physical fitness—lifting heavy weights, running the extra mile, or sculpting muscles. While all of these are fantastic and necessary aspects of a healthy life, they’re only part of the puzzle. Mental health is an equally critical factor.

I see it all the time with my personal training clients. Many share stories with me about the anxiety they face—fear of failure, fear of rejection, or even anxiety about stepping foot into the gym for the first time. The thing is, a healthy body supports a strong mind, and a strong mind plays a vital role in maintaining a healthy body. By addressing both together, you can feel unstoppable.

For me, my struggles with anxiety became a learning opportunity to apply the advice I give my clients in a deeper, more personal way.

Why I Chose Exposure and Flooding Therapy

Two of the big strategies that helped me start working through my fear and anxiety are exposure therapy and flooding therapy. To be clear, I’m not a therapist—just someone who refused to live in the shadow of fear any longer.

What is Exposure Therapy?

This technique involves gradually introducing yourself to anxiety-provoking situations in a controlled way. For example, if social anxiety holds you back, start with small steps. You might begin by talking to a cashier, then progress to initiating a conversation with a new acquaintance, and eventually put yourself in a more intimidating scenario like attending a networking event. The key is to start small and continuously build your confidence.

What is Flooding Therapy?

Flooding therapy takes a more intense approach. Instead of easing your way in, you jump straight to the deep end. It’s about confronting your biggest fear head-on. While this can lead to a faster reduction in anxiety, it’s not for everyone. It requires deep mental preparation and works best when approached with care.

I used to have an overwhelming fear of public speaking. Instead of easing into it with smaller, low-pressure opportunities, I threw myself into high-stakes situations to confront my fear head-on. At just 19, I became a first aid instructor, responsible for leading entire classes on my own. Later, I took on challenges like running fitness sessions, hosting workshops, and recording podcasts for my business. Was it terrifying? Absolutely. But those experiences taught me that not only could I survive the discomfort, but I could also grow from it—and even find it rewarding.

Important Note

These methods worked for me, but I’m not a trained therapist. If you're considering using either technique to manage your anxiety, I strongly encourage you to consult with a licensed mental health professional. Having expert guidance can make all the difference in how successful—and safe—your efforts are.

My Personal Journey with Fear

Talking to women. Public speaking. Launching new projects. You name the fear—I’ve probably experienced it. Growing up, the idea of rejection defined much of my anxiety. Even into my mid-20s, I struggled with putting myself out there. Asking someone out felt more daunting than climbing the highest mountain. Rejection didn’t just sting; it felt paralyzing.

To fight this, I did something that scared the hell out of me. Every time I saw an opportunity to talk to someone new—whether socially or professionally—I forced myself to take it. I would hand out my number without overthinking. I would start conversations at events. The purpose wasn’t necessarily to succeed every time but to learn that “no” didn’t mean the end of the world.

I have a simple compass tattoo on my chest, where the needle is replaced with the symbol for the unknown. It serves as a constant reminder to face my fears head-on rather than avoid them. This philosophy has shaped how I approach life—whether it’s recording Instagram Reels, hosting client workshops, or launching my fitness blog and brand. I’ve deliberately pursued opportunities that pushed me far outside my comfort zone. Was it terrifying? Absolutely. But the personal growth I’ve experienced has been beyond anything I could have imagined.

Fear doesn’t vanish overnight. Confronting it—whether gradually or in bold leaps—has helped me build resilience and realize that true growth lies in stepping into discomfort repeatedly. Every challenge has been a chance to become stronger and more capable.

How It Ties Back to Fitness

One of the most important lessons anxiety taught me is that fear holds people back in many areas of life—including fitness. How often do we see someone delay starting their health routine because they’re afraid of failing? Or worried about the judgment they might receive when walking into a gym?

Fear—in any form—often paralyzes action. But just as I worked through my own anxieties, I encourage my clients to take small, empowering steps toward their fitness goals. Whether it’s strength training, running their first mile, or just showing up, the process of pushing through fear in fitness parallels pushing through fear in life. Momentum builds mastery.

I remind my clients that the first step is often the hardest—but it’s where the magic begins.

Lessons Learned & Final Thoughts

My anxiety isn’t something I’ve “cured.” It’s something I manage daily through intentional choices and strategies. Flooding therapy forced me to take big leaps. Exposure therapy gave me the space to build confidence step by step. Fitness gave me the mental toughness to face new challenges. And sharing my story has made every risk feel worth it.

To anyone out there struggling with fear or anxiety—whether in fitness or life in general—I hope this gives you hope. You don’t have to live in fear’s shadow. Take one step. Push just a little further. Seek discomfort, not as your enemy, but as your path to growth. Everything you’re looking for might be waiting on the other side.

If you’re curious about how physical fitness can play a role in strengthening your mind as well as your body, I’m here to help. Drop me a message—I’d love to connect.