How to train your brain to stop the fear response?

How to train your brain to stop the fear response? The Secret to Stopping Fear
Fear is a common feeling that can often hold us back, but I have a secret weapon to share with you. Fear is a physical state in your body that is very similar to excitement. Your mind can either work for you in excitement or against you in fear. Let me show you how to make your mind work for you.

However, what if we use the fact that our mind is working for fear to our advantage? Research has proven that trying to ignore your fears can make them worse.

So, how can we use this to our advantage? When you feel afraid, your body is in a state of arousal and agitation. But did you know that excitement also puts your body in the same physiological state? Here’s a trick: Use the five-second rule. When you start to feel agitated, tell your brain you’re excited instead of afraid. This way, your brain will work for you, and you can transform your fear into excitement.

To demonstrate how this works, let me take you backstage to a speech I delivered recently. As I was about to walk out, my body was in a state of agitation, and I felt like I was sweating buckets. I used the five-second rule and told myself that I was excited to speak and share my message. This sent a message to my brain that helped me focus and calm down.

Remember, when creating an anchor thought, pick something that is in the proper context of what you’re afraid to do. For example, if you’re afraid of flying, choose an anchor thought that relates to the flight you’ll be taking. Using an anchor thought can help anchor you and prevent you from escalating your fears.

Have you ever been terrified of something, like flying or public speaking? The five-second rule can help you switch your state of mind from fear to excitement. Sarah Rosa was petrified of flying, but she used the five-second rule with an anchor thought and now she says she’s never been so calm when flying. Dana also uses this technique and says, “I can always control what I’m thinking about and how I act, and so can you.”

If fear is holding you back, this technique can change your life. As Sarah Rosa says, “It will change our lives and the world. It’s a new reality and a new way of thinking about it.”

Carol had a fear of public speaking, but by using this technique, she was able to give a speech to her nursing colleagues, something she had always wanted to do.

Here 5 rules are given. You should follow if you want to know how to train your brain to stop the fear response.

  1. Breathing Exercise:
    Take a few minutes each day to do the 4-7-8 breathing exercise. Close your mouth and breathe in quietly through your nose to the count of 4. Hold your breath for 7 counts. Then, exhale completely through your mouth with a whoosh sound for 8 counts. Repeat this cycle four times. It’s easy and helps you relax after tough tasks or stressful conversations.
  2. Getting Enough Sleep:
    Sleep is crucial for your well-being. If you tend to stay up late studying or working, consider resetting your sleep habits. Chronic lack of sleep can affect your nerves, concentration, and cognitive abilities. Aim for enough rest based on what works best for you. Set a bedtime reminder on your phone to help you wind down about 30 minutes before sleeping.
  3. Listening to music: Listening to music can help combat stress and improve your mood. Upbeat music energizes and motivates you, while chillout music can lower blood pressure. Music affects brain chemistry by increasing dopamine levels, which bring feelings of pleasure and euphoria, and stimulate oxytocin, helping us bond and build trust. For relaxation, I enjoy listening to lofi hip hop radio on YouTube.
  4. Physical exercise: Physical exercise is great for the brain. Even short routines can improve cognitive performance, problem-solving, and long-term memory. Simple exercises like morning yoga or a set of pushups can be effective. I also like going on a 30-minute walk in my neighborhood.
  5. Reading books: Reading books is beneficial for health and imagination. It can lower blood pressure.

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