While researching on the science of human emotion- fear, I stumbled upon nuggets of gold. The valuable resource-list here helped me reflect upon my fears and venture into the magic of unknowns. It helped me restore my faith in me. & I hold the same vision for you, dear reader.
This blog is an assorted collection of information and links to the article, books, tools, techniques, with dashes of my takeaways, to help you take the leap of faith into the unknowns. The list discussed below is not exhaustive but empowering. And, I am confident it can guide you significantly in moving through your fears and self-doubt in a creative, simplified and magical manner.
This blog also intends to ease you on your research time and furnish you with the best of information available on practical self-help tools to move through fears.
Loosen up! Be willing to move through fears!
- Article by KidsHealth: It is an educational article. It covers the fundamentals of human emotion- fears, the science of the emotion, its type, causes, reasons, physical symptoms, ways to overcome them, and relevant examples on fears. To a certain extent, it also covers when to take a therapist’s help. I am usually curious to know the science behind any emotion, so this article was enlightening. Follow the link, click.
A few of my takeaways from this article is:
a. Fear is a defensive response that signals the person of the dangers, threats and insecurities. It can also be triggered in certain startling or unexpected situations like the sound of a sudden sneeze, a car honk etc.
b. Fear is also a learned behaviour to respond in a particular manner to certain situations or objects, which can be unlearned by gradually facing the fears.
c. The only most difficult part of overcoming fears is of getting started. It only takes a willingness to overcome fears or phobias. Keep ‘Do it anyway’, ‘befriend fears’, ‘chat with the friend’ or ‘have a cup of tea’ attitude with your fears!
d. Amygdala is the fight/flight/freeze response centre in our brain.
- Video by Mel Robbins: In this video, Mel shares a few facts on fears, takes us backstage to one of her many talks, lastly to her life-altering technique-the 5-second rule + anchor thought. Here, is the link, click.
A few of my takeaways from this video is:
a. Positive thinking alone worsens fears. As per the researchers, if a person does not de-programs the fears instead (only) did the re-programming with positive words or affirmations, then one can exacerbate the fears. In other words: First de-program the fears to be able to re-program with positive words or affirmations; and not append the fears with affirmations. Otherwise, there would only be a clutter of fears and positive affirmations. Which, in turn, can make it difficult for the brain to process the thoughts fruitfully because our brain can only have a linear thought at a time. And this is a part of the information, I was missing during my preparations for the singing performance. Read part 1 of this blog here. I had not done anything to de-program (release) my fears. Mel Robbins discusses this in the video.
b. Fear = Excitement. It’s interesting!
c. 5-second rule: It is an instant actionable step to handle fears. Her 5-second rule has helped people around the world. (#5secondrule). The moment you get an impulse to act on a goal, the 5-second rule helps you jumpstart and take actionable steps before the thinking brain kills it. It also works during a high-stress situation, or to pass through procrastination.
d. Her recent International Bestseller ‘The 5 second rule’ book is a good read too. I would soon be writing a review of this book.
- Louise Hay on moving through fears: The video link is here. Louise Hay, the ‘Queen of Affirmations’, offers soothing self-talk and shares affirmations to move through the fears in easy, and empowering ways.
Tips: Listen to this recording for at least 30-days to move through intense or childhood fears. I had heard almost 45 days in a row. This recording also helped me transform my internal chatters and self-talks. I feel blessed that I can funnel the negative self-talk early enough now. I do not get drawn into the whirlpool of negative thoughts, and that’s magical.
- Book ‘Mirror Work’, Chapter-12- ‘Overcoming your Fear’ by Louise Hay: In this chapter, Louise Hay talks about the root causes of fears, shares affirmations, her signature mirror work, a journaling exercise, a heart thought, and at the end, a meditation.
Tips: To download the meditation, please follow the link here. Product ID- 1516 and the download code is ebook.
A few of my takeaways from this chapter is:
a. According to Louise Hay, the cause of fears is the lack of trust in oneself and self-love practises.
b. Mirror work helps in internalising the affirmations quickly.
- Nick Ortner’s 3-minute tapping solution on the end-points of meridians: You can find the video link on how to do tapping here. I have tried this healing method many a time during the stressful period of the global pandemic, 2020. Few of the well-known personalities like Late Louise Hay, Tony Robbins, Bob Proctor, Jim Kwik, Marie Forleo vouch for tapping solutions technique.
My takeaway from this physical self-care tool is:
It helps you send calming signal to the amygdala by tapping at the endpoints of the meridians. Research shows that the cortisol level reduces by 44% by tapping on the meridian points. Constant cortisol high levels in stressful, fearful or life-threatening situations, can cause chronic illnesses.
- Book ‘My Friend Fear’ by Meera Lee Patel: Through her personal letter in a book form, Meera takes us into the land of unknowns and exposes us to our inner-powerhouse in an artistic way. She handholds us into the dark corners of our mind to shine our light on them through the fusion of thought-provoking questions for reflection, inspirational quotes, artwork and personal anecdotes. She helps us befriend our fears. If we befriend and trust our fears, then we can easily loosen up to close the gap with our inner-child fears. Fear and freedom (from fears) are at two ends of a stick. So, first melting away the distance/resistance by befriending our fears is essential. Then can the fears open the doors to freedom, to unleash our potentialities, to let our light shine. She strongly believes that our fears can help us find magic in the unknown, with love, trust and support. I would soon be writing my reviews on this book too.
Tips: Notes and Bibliography at the end of this book is also a great resource to educate oneself on the science of emotions.
In the comment section below go give a shout out to any tools, techniques or books that worked for you in overcoming your fears. What dreams are you inspired to take up next?
Let me also tell you that moving through fears is an ongoing process, especially the intensive ones (also known as phobias). I continue to work on one of my fears of public speaking till date through mirror work, journaling, the 5-second rule and tapping technique sometimes. I dovetail the processes or go with what feels right to do. The difference is I now live my dreams, with the help of these tools and support.