7 Ways to Harness Fear – Shared from beliefnet.com

Fear can often disable us today without good reason. We need to harness it. Here are seven ways.

Source: 7 Ways to Harness Fear, by https://www.beliefnet.com/

F.E.A.R – Forget everything and run. We are wired to fear, as fear has kept us alive back when we had hair on our feet, and continues to save our lives today when something threatens our existence. The almond-shaped cluster within our brain known as the amygdala, or fear center… READ MORE: 7 Ways to Harness Fear

  1. Specify

“Fear is the static that prevents me from hearing myself,” said Samuel Butler. That’s exactly what fear sounds like – static. No notes, no tempo, no distinguishing sounds. Just static. Terrifying static. Static that says, “Bad things are coming. Your existence, as you know it, is over.” However, when you break down the vague, general message of doom into sub-fears, and then break those into even smaller categories, the fear is much less overwhelming. For example, say that you just started a new job… READ MORE: 7 Ways to Harness Fear

2. Write it Down

Social psychologist James Pennebaker came up with a writing exercise that has been tested in dozens of studies and proven to not only improve mood and mental stamina but also general health… READ MORE: 7 Ways to Harness Fear

3. Create a Top 10 List

As part of a mindfulness-based cognitive therapy (MBCT) program, Elisha Goldstein, Ph.D., author of The Now Effect, suggests persons create a Top Ten Hit List of their most automatic negative thoughts (ANTs). For example: “I am a failure. I’m no good. I’ve let people down. I’m worthless.” By recording them on paper, individuals can begin to see the distortions in their thinking. Then, depending on how ambitious they are, they can apply some of David Burns’ ways of untwisting distorted thinking… READ MORE: 7 Ways to Harness Fear

4. Throw It Out

Now throw all that thinking out. That’s right. Get a big trashcan and start tossing out your writing. A new study from Ohio State University and the Universidad Autónoma de Madrid in Spain, published in Psychological Study, found that when a person writes an unwanted thought down on paper and throws the paper away, he or she mentally discards the thought. Conversely… READ MORE: 7 Ways to Harness Fear

5. Count to Five

Deep breathing is an easy exercise to do when you’re panicked or stuck in fear. The practice of deep breathing stimulates our parasympathetic nervous system (PNS), responsible for activities that occur when our body is at rest. It functions in opposite to the sympathetic nervous system, which stimulates activities associated with the flight-or-fight response. Coherent breathing is basically breathing at a rate of five breaths per minute… READ MORE: 7 Ways to Harness Fear

6. Revisit Past Fears

When I am fearful, afraid to take one step in any direction–because I know that any step in any direction would result in a deadly mistake–I remind myself of past accomplishments and the strength I showed to get there. In fact, I have taken a symbol of three major feats in the last three years and put them on my desk as a kind of visual pep talk… READ MORE: 7 Ways to Harness Fear

7. Stay With It

Our first response to fear is to run from it. Our primal instincts demand that we do. But there is another alterative: to stay with it. “What is needed, rather than running away or controlling or suppressing or any other resistance, is understanding fear,” wrote Indian speaker and writer Jiddu Krishnamurti, “that means, watch it, learn about it, come directly into contact with it. We are to learn about fear, not how to escape from it.”

To live with fear means to become comfortable with the unknown, of being out of control…”
READ MORE: 7 Ways to Harness Fear

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