Guess I am assuming the worse possible scenario. How does one get control of fear? My dad says just do it but I like have panic attacks or something when I get put in the situation. I guess you have to have confidence first but how do you get confidence if your to afraid in the first place?
For the fear of fighting, I always found good training partners. People who wouldn't hit me too soft and wouldn't hit me to hard. This way I get used to being hit. In my first fight, I thought the punch would just destroy me. I was very nervous, but after being hit and getting used to being hit, I learned that the punch that most people throw isn't going to hurt my body (I also did push ups, situps, and lift weights) as long as I don't let them get free shots off my face Accept the reality that the punch to the body may hurt a little but it won't kill you. Most likely your adrenaline will be pumping so high after the first punch, that you probably won't fee any other punches coming in, unless it's hitting your face. But that's what I did, but your situation may be different because of COVID-19
You know your dad better than I do, so you would know if you can safely spar with him or if he doesn't have the control to do it. If he doesn't have the control to spar with you then you can punch yourself. it sounds stupid but it really isn't. Flex your stomach muscle and hit your stomach with your fist. Breath out and tighten your stomach muscle right before you hit your stomach. What will happen over time is that you'll realize that you are taking harder hits than you did when you first started. You don't have to go crazy with this. 2 to 3 times a week is more than enough for this work. The other part is to build up some muscle. What you are doing at this point is trying to chip away some things that you have control over. For example,
1. Afraid of getting hit. - hit yourself (body only and with soft part of the fist) Start off with a hit that's not too hard but isn't weak. This will help to take the place of what you would get during sparring.
2. Afraid of being weak - get stronger build muscle.
These are things you can control which means you have less to worry about. Stronger doesn't always mean bigger. You can be stronger than a bigger person. These are easy things to start with.
3. Change your mindset. Start brain washing yourself. Find your tough guy mentality. Wake up every morning and say to yourself out like. "I won't be afraid of Punks" "I won't let Punks take advantage of me." "I'm tougher than they know." Out of these 3 things, this is the most important. Don't say this stuff with a weak voice. Be serious about it, say it with confidence. If you can't say it without confidence then you keep saying it until you can. Keep this up and one day you'll discover that you don't have the same level of fear that you start with. There will always be fear, but that's natural. You just want to get things to the point where you can control your fear.
For me I'm comfortable with not winning a fight. I know one day it might happen. When people want to fight me and they tell me that they will beat me up, I just calmly say "maybe you will or maybe you won't" and that's enough to make them feel uncomfortable and doubt themselves. But you are are far from that stage. Where I can back up a lot of what I say by beating the crap out of someone, you haven't gotten to that point yet. So the first thing to do is do 1-3. Those things will help you mentally.
Once you get your mindset in order you can start to progress with other things. Learn to control your mind and your fears first. If you don't, then your enemies will control your mind and fears for you, and you don't want that.