Fear is primarily a physiological mechanism caused by illusory perceptions. Fear is the belief that something outside of us will harm us, usually in the future, based on the feeling of being in danger. It is usually an unpleasant emotional experience, often very intense and debilitating. Most fear is an unhealthy projection of the subconscious mind and must be transformed into courage.

transforming fear

To end fear and be caused by it, you will need to retrain your body and mind. This is both a physical and emotional reset, to eliminate old patterns and establish new healthy habits. A healthy mind can still experience fear when there is real danger, but is able to remain courageous, peaceful, and equanimous most of the time.

Tips for Cultivating Courage

1. Tips for cultivating courage

1. AWARENESS and ACCEPTANCE: Recognize the situations that trigger fear and identify the ways in which you express that fear. (Make a list if possible). BE HONEST and admit your fears. According to this study, people who admitted to being afraid of spiders were less likely to be afraid of spiders in the future. Then watch yourself when you are experiencing those fears. See if you can stop identifying with the fear and just watch the process. For example, instead of running the self-talk “I’m afraid,” you would resonate the words “This mind and body are experiencing fear, but the truth of who I am is deeper than fear.”

2. ACTION: Focus on what you can do to transmute the feelings and/or the situation. If it’s an irrational fear, go for a walk, dance, or do Hatha Yoga. If it is a legitimate fear, remove yourself from the situation or confront the person triggering your fear response in a non-violent way.

3. Take care: Avoid stimulants like caffeine and nicotine, as well as alcohol and sugar.

Engage in activities that calm the nervous system and promote general health and well-being, such as yoga, meditation, cardiovascular exercise, healthy eating habits, deep breathing exercises, hot baths, massage, playful recreational activities, drinking plenty of water, repeating positive affirmations and prayer.

4. COMPANY: Avoid people who buy into or reinforce your fear. Cultivate friendships with people who nurture and inspire positive emotional experiences.

Avoid violent media, news reports, and entertainment.

5. ATTITUDE:

~ Positivity: Cultivate self-assurance and self-confidence.

~ Acceptance: even if it happens, so what? Studies show that 98% of potentially scary situations don’t happen, and the 2% that do rarely turn out to be as terrible as feared.

~ Support: Learn how to ask your trusted loved ones for help. This can be physical support or just a listening ear.

~ Practice and Patience: Overcoming a fear or phobia takes time and repetition, so be patient. Any fear can be overcome with practice.

Example 1: Practice to eliminate the fear of driving on the highway-

o Enter the freeway from the access ramp slowly and steadily.

o Drive in the right lane for a mile or two.

o Exit slowly and carefully.

o Next time, move to the left lane once you feel comfortable.

o Overtake or overtake slow cars once you feel comfortable.

o Allow yourself to enjoy the ride…

Example 2: Fear of swimming –

o Go to a public pool and watch others swim.

o Sit on the pool steps and dangle your feet in the water.

o Enter the shallow end gradually.

o Play in the water with their feet and hands.

o Work with a teacher to learn to swim.

• Do your best and let yourself go… I was in a hurry, came from a walk, fell and hit my nose on the stairs. Instead of being afraid of the stairs, I would choose the actions of being more careful and calm in the future. I would also carpet the stairs. But I wouldn’t stay mad at myself for falling.

• Life Purpose: Live without fear and be grounded. Then you can enjoy life to the fullest: experience love, peace and happiness and pass those positive feelings on to others.

Note: Professional medical assistance is sometimes required. Some fears are actually phobias that require the help of a therapist or doctor to dismantle.