Get psyched!
...WITH MORE THAN A BRAVE FACE.
EVERYONE’S AFRAID OF something. I guess you could say that being afraid is human, but it’s not exclusive to Homo sapiens. Every animal on the planet has fear hardwired into the brain. It’s a survival instinct — it keeps us alive, or at least it used to, when we were eaten by the likes of sabre-toothed tigers. Fear can be crippling, but it’s possible to get past it, if not completely overcome it, and get on with your day.
THE SCIENCE OF FEAR
Scientists have long known that fear triggers a primitive part of our brain, one that was extremely useful when we weren’t at the top of the food chain. Brain scans have revealed that the amygdala — situated in the lower portion of our forebrain — lights up when we’re afraid. This activation triggers nervous responses, which, in turn, causes the heart to thump, our skin to sweat and our minds to become ‘sharp’ — commonly known as the flight-or-fight response.
An active amygdala also triggers hormonal responses to the fear. It’s even connected to the hippocampus, the memory centre in the brain, so that, if you’re faced with the same threat later, the body can respond instinctively. Unfortunately, despite being highly evolved, the cerebrum can’t overwrite the amygdala’s reaction on occasions when fear is uncalled for.
But there’s a flipside to this — fear unleashes adrenaline and cortisone into our system, which increases blood pressure and the amount of oxygen our cells receive, effectively making us energetic and possibly even superhuman.
GETTING OVER IT
It’s easy to talk about overcoming fear, but it’s hard to put into action, especially with deepseated anxieties. But it’s worth trying to keep fear in check if it’s holding you back from enjoying life. Here’s five steps that could help you through some of the scary moments life sends your way.
* Figure out what exactly you’re afraid of.
You need to be clear on what exactly it is that frightens you. If you suffer from anthropophobia (fear of people), try to figure out if that’s a fear of men or women or a certain group of people. Pinpointing the exact thing you’re afraid of will help you focus on similar things that aren’t all that scary to you and that’s a great starting point to work on getting over said fear.
* Be aware of what you tell yourself.
It’s possible that whatever is scaring you could be something you’ve talked yourself into. For example, if you’ve got to speak at an event and you’re afraid you’ll mess up, are you telling yourself it might ruin your chances at progressing in your career? Give yourself some positive pep talk instead. Tell yourself you’ll do your best and will deal with whatever comes if and when it happens.
* What’s the worst that can happen?
Exaggerating the outcomes of your fears could help you work past them. Afraid of calling someone you’re interested in romantically? What’s the worst that could happen? They don’t take your call, hang up or tell you to get lost. Terrified of public speaking? Imagine everyone laughing at you. At the end of it all, you’re still alive and life will go on. Play out catastrophic scenarios realistically for a few minutes in your head and you’ll begin to realise the world won’t end.
* Use calming techniques. We’re often told to breathe deeply and release the breathe slowly to release tension, but that could flood your brain with oxygen and make you alert and jittery. So take shallow breaths, or use a paper bag if you think you’re about to hit panic levels, and continue until you feel better. If breathing didn’t do it for you, try yoga and meditation with the help of apps or a tutor. Talking to someone about what’s scaring you or even chronicling your fears can help you feel better about them. Neuro-linguistic programming (a behavioral technique that alters the way the human mind learns and communicates) has been known to be effective against deep-seated fears, or you could try hypnosis if you believe it might help.
The last thing you need to do is face your fears head-on. It doesn’t have to be dramatic — break down the process into small steps and tackle each one individually. Taking public speaking as an example, if you’re preparing to give a speech at an event, begin by practising before your family, then before a group of supportive friends. Slowly increase the group size and see how you go.
Remember, when you’re facing your fears, there’s adrenaline to keep you upright and give you a boost of energy. Use that to your advantage and be the hero you know you are. As author Mandy Hale put it, “It’s okay to be scared. Being scared means you’re about to do something really, really brave.”