Fear!!!! Yes, fear. We all fear on something. We all faced that moment of fear and also in future we may face it again or it may be again and again.
So, all, I am not saying that take your fear out totally or don’t fear absolutely because this will never happen. Our body is manufactured in such a way that it sense some threat or danger, there occurs a change in our metabolic and organ functions and give a sense of uneasiness and that’s what fear is and that’s how it evolve.
But you know if we keep a good knowledge on this fear, we can easily fight with it and save ourselves.
The fear arises from the perception of danger leading to confrontation with or escape from/avoiding the threat, which in extreme cases of fear can be a freeze response or paralysis.
Some psychologists have suggested that there is only a small set of basic or innate emotions which relates or you can say cause this fear. This hypothesized set includes emotions such as acute stress reaction, anger, angst, anxiety, fright, horror, joy, panic, and sadness. Such as, the emotion anxiety, which occurs as the result of threats that are perceived to be uncontrollable or unavoidable.
Though this fear is an unpleasant one but unfortunately a strong emotion.
Signs and Symptoms
When we fear, we try to cope with danger or threats that our body feels.
And how it shows it’s effect!!!
By accelerating the breathing rate, heart rate, constriction of the peripheral blood vessels leading to blushing and vasodilation of the central vessels (pooling), increasing muscle tension including the muscles attached to each hair follicle to contract and causing “goose bumps”, or making a cold person warmer or a frightened animal look more impressive, sweating, increased blood glucose, increased serum calcium, increase in white blood cells called neutrophilic leukocytes, alertness leading to sleep disturbance and “butterflies in the stomach”.
Most of us often get butterflies in the stomach or blush…..It’s really common right!!!
Let’s learn the cause of this fear within us
Fear causes by a potential for pain or an unrecognizable event.
The amygdalae, you know it is the organs in the limbic system, detect such possibilities and send the signals which generate the fear emotion, which sets off avoidance activities. Unlike the rational brain, emotions trigger a variety of instinctual attitudes and behaviors. Now, the limbic brain choose each of such emotion to meet a particularly demanding contingency in life. Fear, responds to danger by recalling fearful images, preparing the body by signaling avoidance activity, directing the muscles to freeze, or flee.
How our body reacts with this “FEAR”
On receiving fear signals from the amygdalae (mentioned earlier), the hypothalamus reflexes to control the reproductive, vegetative, endocrine, hormonal, visceral and autonomic functions of the body. Breathing, digestion, blood circulation, brain activity and body fluid flows are instantly affected. The signals from the amygdalae dilate pupils and increase brain wave frequency. This make hairs stand on end. They reduce saliva, drying our mouth. This cause sweating and a decrease in skin resistance. They decrease peripheral blood flow and cause hands to become cold. The signals speed breathing and dilate bronchial tubes to allow more air to the lungs. They tighten stomach muscles, slow digestion and close down the excretory system. They increase acids in the stomach, causing diarrhoea.
The signals travel to the adrenal gland, which produces cortisol, causing an increase in glucose production to provide additional fuel for the muscles and brain to deal with the potential stress. The signals increase blood pressure, release sugar into the blood and increases the tendency for blood clotting. It also increase red blood cells, tense postural muscles, causing hand and body tremors. Dilate blood vessels to skeletal muscles to allow greater blood flow. They slow the working of the immune system. The amygdalae trigger a chain of biological events and engulf the mind in the fear emotion.
Fight it back!!!!
You know we actually become Scooby doo in case to face our fear but really friend, in real life we don’t have friends like Freddy, Velma, Daphne or a friend like Shaggy who stay with his friend always though their fear on same.
In Real Life, we ourselves have to face our fear and how do we do that…No worries, it’s on it way.
Be Self Aware. As Self Awareness can reduce the causes of fear. The intense activity in the amygdalae, which causes the fear experience, can be reduced by the attention center of the brain – the rostral anterior cingulate cortex (rACC). Columbia University researchers observed that when fear stimuli was perceived consciously, rACC acted to dampen down amygdalae activity. Self awareness and a few mind control practices can make the global effect of fear visible and so still its impact. For normal people, conscious awareness and acceptance of the fear experience will still amygdala activity. With the conviction that fearlessness can become an acquired habit, the practice of self awareness can bring a calm and still mind.
In case of fear, be a creative manager. This requires alertness, not fear. Fear tends to paralyze, everything appears dangerous and threatening.
In any threatening situation, you can only do one of three things. Do something about it, avoid it, or live with it. A quiet evaluation will define your response and still the fear. The awareness of danger will still be present. Common sense appears, when fear is stilled. It is the ability to take those calculated risks, which make a project successful.
When you are afraid or fear consume you, try breath slowly and deeply this oooze your fear out.
Open up yourself. Talk to your family or your friends, this helps you a lot to fight with your feat, basically this acts as a therapy and help you fight back.
Luckily, very effective tools for facing fear have been developed to help treat individuals who suffer from too much fear (like certain types of anxiety disorders). One of the most effective treatments is a form of cognitive behavioral therapy called Exposure and Response Prevention (ERP for short). ERP systematically helps people face and thereby overcome their fears. In this treatment, together with the therapist, a person starts by making a ranked list of feared objects or situations, from least to most distressing. The treatment then involves gradually facing each list item, with the help of a therapist, going from least to most scary, like climbing up the rungs of a ladder. Over time, fear fades.
No matter what kind of fear you or I have, we can use ERP to outsmart our brain. By facing, even embracing, our fear, we can trick our brain into releasing those opioid chemicals that reduce our fear and give us a feeling of comfort. The more we face our fear, the stronger the links become between our biggest challenges and safety — in other words, we succeed in mastering our fears. Doing this gets easier and easier. It also may give us a sense of accomplishment.
For example: Are you afraid to speak in public? To ask for a raise? To declutter? To swim (like me)?
Here are 6 practical steps to start today to tackle your own challenge:
1.Make a list
This is a list of things you are scared to tackle — from least to most scary. Once you have the list, work your way up the ladder.
2.Get a coach
We need someone to help us overcome our brain’s survival mechanism to battle or run away. This can be a swim coach, personal trainer, therapist, or other trustworthy confidant.
3.Break it down
Once you have your topic, let’s say it is swimming, break it down into smaller, manageable steps that can be mastered to leave you less afraid. How did my swim coach help me on the first day? By asking me to just put my feet in the water. Doable right? Then, we slowly worked my way up to my head, the toughest of all.
4.Build a routine
We are creatures of habit. By setting a time to practice, we can make becoming fearless a routine.
5.Be kind to yourself
Replace thoughts of “I can’t do this” with “I’m doing the best I can.” Pause regularly and take time to consider how far you have come. Progress may not be immediate or always straightforward, but in time it will be. Keep trying.
One day, half way into the swimming class semester, I was surprised to arrive at the pool and find I was the only class member there. I ended up getting additional coaching, which helped me go even further that day. And over time I succeeded. Why? It wasn’t because I was the most athletic or coordinated. I just kept showing up. If you too keep at it, you’ll be amazed at what you can do.
A story to inspire you to overcome your fear
DOPE ON A ROPE
There once was this criminal who had committed a crime. (Because, hey, that’s what criminals do. That’s their job!) Anyway, he was sent to the king for his punishment. The king told him he had a choice of two punishments. He could be hung by a rope or take what’s behind the big, dark, scary, iron door. The criminal quickly decided on the rope. As the noose was being slipped on him, he turned to the king and asked. “By the way, out of curiosity, what’s behind that door?” The king laughed and said: “You know, it’s funny, I offer everyone the same choice, and nearly everyone picks the rope.” “So,” said the criminal, “Tell me. What’s behind the door? I mean, obviously, I won’t tell anyone,” he said, pointing to the noose around his neck. The king paused then answered, “Freedom, but it seems most people are so afraid of the unknown that they immediately take the rope.”
Yes, unfortunately, too many of us live our lives choosing the familiarity of our rope (aka: familiar pain, familiar struggle, familiar patterns), fearful of going for the unknown alternative – which can lead to freedom and ultimate happiness.
So, Bestow your fear, grant it, face it and trust me a new sun shine is waiting behind it.