Fear – we’ve all experienced it and yet the experience of it is different for everyone. For some, fear is completely debilitating, and others seem to have no fear at all. Most of us would agree that fear has the ability to hold us back if we let it so how do we overcome fear in order to achieve our goals? Anxiety is rooted in fear and can be overcome in the same ways
What happens in the brain when our fears are triggered?
Fear exists as a protective mechanism, for example, if you found yourself in the jungle with a silverback gorilla running at you, your amygdala would trigger the fear and activate your fight or flight response. The problem is that it’s not just life or death situations where fear is triggered, the amygdala can activate a fear response when a new challenge with unfamiliar stimuli is encountered. This response is based on our past experiences that may not be related to the current situation which can create problems for us.
What strategies can we use to overcome fear and anxiety?
We’ve all heard of “Feel the fear and do it anyway” but what specifically can we do to move forward and overcome the fear or anxiety that is holding us back from success?
Awareness
Being aware that your fear reaction is based on past experiences and may not reflect the current situation. For example, if you have a fear of public speaking, reminding yourself that just because you were embarrassed when you did a speech at primary school, it doesn’t mean that the same thing will happen when you present at an awards night now.
Taking the time to pause and assess whether the fear is rational is the first step to overcome fear.
Reframe the Challenge
Rather than seeing a new challenge as something to fear or feel anxious about, frame it as an opportunity for growth. Think of it as a stepping stone towards learning, development, and improvement. This shift in mindset helps calm the brain and rewire your emotional response.
Think about how overcoming this challenge will benefit you, such as gaining new skills or building resilience.
Cognitive Reframing
Ask yourself, “What evidence do I have that this situation is dangerous?” or “What if it turns out the way that I want it to?”. When the brain activates the fear response, counter it with logical reasoning and consider the flip side of the coin. Remind yourself that you are in control, and assess the situation with a calm, rational mindset.
Reflect on how past challenges that initially seemed daunting ended up not being as threatening as expected. Use those experiences as reminders that fear doesn’t always correlate with danger.
Practice Mindfulness
Often, fear and anxiety stem from projections about the future or rumination on past “failures”. Grounding yourself in the present through techniques such as deep breathing, walking barefoot on the grass, focusing on the sensations in your body, or simply observing your surroundings can be enough to break that cycle of fear or anxiety.
Training yourself to be present in the moment helps to reduce emotional reactivity. This will allow you to respond to new stimuli more effectively, without the amygdala triggering a flight-or-fight response.
Desensitisation and Gradual Exposure
You don’t have to dive straight into the most overwhelming aspect of the challenge. Break the experience into smaller, manageable steps, exposing yourself incrementally. This method can help the brain recognise that it’s not facing a major threat, but rather something to navigate and master.
Be kind to yourself as you step out of your comfort zone. Celebrate each small victory and use positive reinforcement to create new associations with the challenge.
Visualisation
Before facing the challenge, take time to mentally rehearse what success would look like. Imagine yourself handling the situation calmly and effectively, which can prepare your brain to react in a more controlled way when the real event occurs.
Focus on visualising positive outcomes and what you can gain from taking action, such as a sense of accomplishment or increased confidence.
Seek Support
Sharing your fears and challenges with someone can help externalise the problem. They may provide valuable perspectives or remind you of your past successes in overcoming fear.
If the fear feels overwhelming and persistent, seeking help from a therapist or counsellor can be beneficial. My own Executive State Identification technique (ESI) is incredibly useful in overcoming fear or anxiety.
Build resilience over time
By regularly putting yourself in slightly uncomfortable situations, you gradually build the emotional muscle to handle larger challenges with greater ease. After all, growth is outside your comfort zone!
Prioritise your mental and emotional well-being through exercise, relaxation, proper sleep, and balanced nutrition. A healthy brain is better equipped to handle fear-based responses and make calm decisions.
Summary
By understanding how your brain works in these situations and developing strategies to consciously respond, you can reframe your perception of new challenges and overcome your fear or anxiety. The key is to recognise that your fear response is being triggered unnecessarily and to work with your brain positively to create a different response.
If you would like to share your experience with fear or anxiety with me, I’d love for you to get in touch.
Kind regards,
Jan Sky