Fear

What is Fear

Fear is what happens when your brain perceives that a challenging situation is likely to happen to you at some point in the future. The closer that point in time gets, and the more challenging the potential situation, the greater the feeling of fear.

Scientists have pinpointed the region in the brain that’s largely responsible for processing fear. It’s called the amygdala. Whenever a threat is detected, the amygdala triggers a cascade of processes to prepare for what’s about to happen, including a sudden rush of hormones that flood the body - our heart rate and blood pressure go up, we start sweating to keep cool, our digestion slows so that our resources are preserved and we enter a state of psychological alertness. This is the famous fight or flight response. It’s the mind and body’s way of getting us ready for whatever potential trouble has been clocked on the horizon.

The ‘Red and Blue Brain’ 5 step method when faced with a challenge:

1. Step forward and embrace the challenge

2. Change the perspective/language - “I can” v “I can’t”

3. Take a breath to move into the blue - deep breath in, long exhale out

4. Complete a body scan and let go of tension in your shoulders, jaw etc. Relax

5. Smile with gratitude - be grateful for the opportunity to accept the challenge

“Get ready”

Fear is just an emotion that should actually be known as “Get ready”.

All of the feelings that people label as fear are simply our body and mind telling us to “Get ready”.

You can let it trample all of you, or you can put a harness on it and let it carry you forwards, blasting you unscathed through the finish line. The proper time to feel scared is when you are in the moment. At all other times, fear is irrational. 

Break fear down into small packets. Visualise it as a bubble. Fear needs to be a place and time. Visualise where and when the fear will be. Then make a conscious decision to go over to the bubble, step into it and act. Make a conscious decision to do what needs to be done. 

If you don’t burst the bubble, step out of it, take a moment and have another go. Remaining inside the bubble for too long is draining. Sometimes two or three attempts are necessary. Once the bubble bursts, adrenaline is felt, a temporary high that powers you on.

“Get ready”, “get ready!”, “get ready!!!” - attach these words to the feelings of your body gearing up

With the word “Go!”, burst the bubble of fear.

If you can’t commit then use “No”. Step back out of the bubble and attack it again when you have sorted yourself out.

Never use the option “Maybe” as it keeps you in the bubble and the longer you remain inside the bubble the more your brain is going to insist on telling you its negative stories.

Acknowledge it, turn it into a positive and use it to your advantage. Don’t let negative chatter use it against you. Ignore that and harness the energy.

Keep calm under pressure by...

Befriending feelings

Develop the ability to “have your feelings without your feelings having you”. It’s okay to feel anxious, just don’t feel anxious about feeling anxious. It is also okay to feel stressed, depressed, excited, jealous, overlooked, and angry.

Stay calm under pressure by recognising what you are feeling and why, then adjust your approach before you respond:

1. Breathe

2. Recalibrate

3. Deliver