Use Negative Visualization to Conquer Fear

There are various ways to deal with the fear of failure and anxiety created by the bar exam. The method that I will be discussing here is an exercise in negative visualization fist created by Stoic philosophers.

The Stoic technique for achieving peace of mind has to do with understanding the consequences of results that you fear. The basic technique is: define down to the smallest detail all the worst case scenarios, list all of the things you could do to minimize the worst case scenarios from happening, and then define how you will recover if any of these scenarios come to pass. It is devilishly simple, but to be effective, the definitions and lists must be thorough and precise. Thus, this technique involves real, intense effort.

Step 1:

The first step in this method is defining your fears (i.e., your worst case scenarios) rather than your goals. For example, you do not say: I hope I pass the bar exam, but I am afraid I will not. Rather, you say: I am afraid I will fail the bar exam.

You then need to define these worst case scenarios in as much detail as possible; embrace your fears and make them come to life when you write them down. Visualize these fears coming to pass and inhabit them fully – intellectually and emotionally – for a moment. Get the full sense of what each one of these fears will mean for your life.

I note here that this technique may draw up some deep, powerful emotions. You may want to perform this exercise where you can have privacy the entire time. Honesty is critical for this exercise, and honesty can sometimes be painful.

There is no minimum or maximum length for this list. Just make sure that you spend enough time working through your fears so that you get every last one of them written down. Of course, each item in your list should be expanded into as much detail as possible so that each feared consequence is fully explored. If done properly and if you have a long list of fears, this exercise could take many hours.

Step 2:

The second step is to determine all the things you can do to minimize your customized list of horribles from coming to pass. Your list might have entries like:

Commit to focused studying without distractions; if this means leaving my cell phone and other gadgets in my car when I go to the library, so be it.
Follow my study schedule and crush it while I am in the library during my designated study time. Talk to significant other about my fears of failure.
Talk to parents and in-laws about difficulty in passing the bar exam; this sets up their admiration if I pass but makes it more acceptable to them that I failed such a daunting test.
Get in contact with as many friends and acquaintances as possible, and let them know that I am interested in any jobs they know about, just in case I don’t pass the bar exam.
Etc.

Step 3:

The final (and, in my opinion, most important) step is to create a resolution chart listing the concrete steps you will take to recover (financially, mentally, emotionally) if anything on your list of feared consequences comes to pass. For instance, if you are afraid of having to take a low-paying job, steps to avoid this could be to start networking with family and friends, post information on LinkedIn, read books and blogs about getting a job, and consider starting a business.

In the end, you should have resolved all of your feared consequences such that you do not need to think about them anymore. Should one come to pass, consult your resolution chart and act as planned. Should a new fear or feared consequence arise during the course of your bar exam studies, subject it to all three steps just discussed.

Once the fear has been banished, your mind if free to focus on the task at hand: learning the techniques and information necessary to pass the bar exam.

Resources

Youtube video of Tim Ferriss’ talk about Practical Pessimism.

I talk a lot more in depth about negative visualization and fear in my book: Bar Exam Mind.

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