Hey there, fellow fear-facers! Remember when we talked about the nature of fear and the anatomy of our brain’s alarm system in part 1? We dove into how fear can be our trusty sidekick when we’re facing real danger, but also how it can make us miss fantastic opportunities when it comes to the irrational threats? Here’s the million-dollar question: are we stuck with these pesky irrational fears forever?
Well, good news. Our brains are seriously impressive pieces of equipment. They’ve got this incredible superpower called neuroplasticity. Fancy word, right? But don’t worry, it’s not as complicated as it sounds. Basically, it means our brains can rewire themselves. Yeah, you heard that right. Our noggins can actually change how they work! We’re not helpless victims of our fears; we have the choice to transform our relationship with irrational fears.
Neuroplasticity
So, what’s the deal with neuroplasticity? Well, it’s been around in scientific circles for over a century, starting with Adolf Meyer and the folks at John Hopkins University. If you’re into the nitty-gritty details, you can read and dive deeper into its history.
The concept of neuroplasticity is basically the brain’s ability to reorganize itself by forming new neural connections throughout life. Think of neuroplasticity like this: our brain is a bustling city, and the neural pathways are the roads. Just like we can build new roads or close off old ones in a city, our brain can create new connections and weaken old ones. Pretty neat, right?
The amazing thing about neuroplasticity is that we can change how our brains react to things that scare us. It’s not just about “mind over matter,” “suck it up” or “get over it” – it’s something we can actually control with a bit of practice.
To understand how amazing this is, there are researchers who study brain injuries and how neuroplasticity helps with recovery. Research has shown that the brain’s plasticity (capacity for change, adaptation, or flexibility) plays a crucial role in recovery from traumatic brain injuries (TBI) and other neurological conditions. You can read about that research if interested.
Now, you might be thinking, “That’s all well and good, but what does this have to do with my fear of public speaking/spiders/heights/insert-your-fear-here?” Well, everything, actually!
Every time we experience fear, our brain creates a direct neural pathway connecting the trigger (let’s say, a spider) to our panic response (cue the screaming and running). But here’s where it gets interesting: we can actually build new roads that lead to calmer, more rational responses. It’s like giving our brain a GPS update!
This process is influenced by our experiences, thoughts, and behaviors. The more we face the same threats and react the same way, the more it reinforces those pathways and makes us respond to the threat in the same way we did before.
Let’s look at an example of how this wiring works.
Meet Susie: The Reluctant Dog Whisperer.
Picture this: Susie’s out for her morning jog when suddenly, an unleashed German Shepherd comes barreling towards her out of nowhere. Now, Susie’s never been a dog person, so she doesn’t really get how dogs operate. All she knows is that this big furry missile is heading straight for her, and it’s terrifying.
As the dog jumps on her (probably just wanting to play, but Susie doesn’t know that), she feels her heart racing and panic setting in. Even though the dog is just excited and playful, Susie’s brain interprets this as a full-on attack. She’s frozen with fear, feeling helpless and scared out of her wits.
In the days that follow, Susie’s brain forms new neural connections associated with this scary experience. Every time she thinks about the encounter, her amygdala – remember, that’s the part of our brain responsible for processing our fear emotions – lights up like a Christmas tree. This repeated activation strengthens the neural pathways associated with fear and dogs.
Before long, Susie experiences physical and emotional reactions whenever she sees or even thinks about dogs. Her palms get sweaty, her heart races, and she feels an overwhelming urge to bolt in the opposite direction. This response isn’t just limited to German Shepherds or big dogs – it’s generalized to all our canine friends.
Susie’s brain, showing off its neuroplasticity skills, has effectively rewired itself to associate dogs with danger. What was once a neutral stimulus (dogs) has now become linked to a fear response. This new neural network gets reinforced each time Susie sees a dog and experiences fear, creating a vicious cycle.
As time goes on, Susie changes her behavior. She finds a new jogging route to avoid areas where she might run into dogs. She turns down invitations to friends’ houses if they have dogs. Even seeing dogs on TV makes her uncomfortable.
This example shows how neuroplasticity can sometimes work against us, creating and reinforcing irrational fears based on a single scary experience. Susie’s brain adapted to what it perceived as a threatening situation, but in doing so, it created a response that’s really affecting her daily life in a negative way.
But here’s the silver lining: neuroplasticity can work in our favor too. With the right techniques, Susie could potentially rewire her brain again to overcome this irrational fear of dogs. And the same goes for any of us dealing with our own fears!
But let’s get real for a second. This isn’t some magic pill that’ll make all your fears disappear overnight. It’s more like going to the gym for our brains. It takes time, effort, and a lot of patience.
So, how do we start this brain gym routine? Let’s explore some actionable steps we can use neuroplasticity to our advantage to manage and overcome our fears.
6 Action Steps For Taming Our Fears
1. Disengaging The Sympathetic Circuit
As we discussed in part one of this article, when we’re scared, our nervous system is in the sympathetic mode. But when the perceived threat passes, our bodies naturally switch to the parasympathetic or relaxation circuit. But what can we do when we’re facing an irrational threat and having a full-blown panic attack and we can’t seem to shake it? In these situations, we need to take matters into our own hands and actively engage in techniques to return to a calm state.
One powerful method for interrupting the “oh-no” sympathetic circuit and signaling the “chill out” mode to come online is mindful breathing.
Here’s a step-by-step guide to a breathing technique:
Step 1: Stop and recognize the panic. Then decide to do something about it.
Step 2: Close the mouth and breathe in through the noses for a count of 4, focusing on filling the belly rather than the chest.
Step 3: Hold the breath and count to 7.
Step 4: Then exhale through the mouth for 8 seconds, making a “whoosh” sound.
Step 5: Repeat this cycle for 3-4 breaths to help the body relax.
For an extra boost, try focusing on one thing you are thankful for while doing this breathing exercise. It helps shift the focus away from fear and towards more positive vibes.
This technique, often referred to as the 4-7-8 breathing method, has been shown to be highly effective in activating the parasympathetic nervous system.
2. Increase Awareness Of The Fear
The first step in overcoming fear is to recognize and accept it. This involves identifying what scares you without judgment. How can we do this? Here are a few ideas:
- Keep a fear journal: We can write down situations that trigger fear and the thoughts and physical sensations associated with them.
- Practice self-compassion: We need to remind ourselves that fear is a normal human emotion, and it’s okay to feel afraid.
- Challenge our thoughts: We can ask ourselves if our fear is based on facts or assumptions.
For example, let’s say we’re like Sarah, who has a fear of public speaking. In her fear journal, she might write: “Upcoming presentation at work. Feeling: Heart racing, palms sweaty. Thoughts: I’ll forget everything and make a fool of myself.” By acknowledging these feelings and thoughts without judgment, Sarah can begin using this awareness to work on addressing her fear.
3. Mindfulness And Relaxation Techniques
Mindfulness and meditation practices are another powerful tool for rewiring our brains to respond differently to fear. These techniques help us develop the ability to observe our thoughts and emotions without getting caught up in the fear response. By practicing regularly, we can strengthen the neural connections in our brain that help us regulate emotions. By doing this, we can avoid becoming overwhelmed by fear and be able to respond calmly and clearly when confronted with scary situations.
Here’s two ideas to help get started:
- Begin by committing to short daily mindfulness sessions (3-5 different styles of practicing mindfulness like the body scan, mindful breathing, mindful listening, mindful stretching, mindful gratitude, following your breath, etc. You can use guided meditation apps or videos to help. Calm and Headspace are two popular options, but there are so many options to choose from.
- Practice progressive muscle relaxation before bed or during breaks
Here’s a quick progressive muscle relaxation exercise we can try:
Step 1: Sit or lie down in a comfy position.
Step 2: Starting with the toes, and tense the muscles as tightly as possible for 5 seconds.
Step 3: Then relax the muscles completely and notice the tension flowing away.
Step 4: Gradually work through each muscle group (feet, legs, abdomen, chest, arms, neck, face).
Step 5: Focus on the sensation of relaxation spreading through the body.
4. Small Steps To Bravery
One of the key ways we can harness neuroplasticity to overcome fear is through a gradual and systematic exposure to the objects or situations we fear, in a controlled and safe environment. As we face our fears repeatedly without experiencing the catastrophic outcomes we anticipate, our brains begin to form new neural connections that associate the feared stimulus with safety rather than danger. Over time, this can significantly reduce our fear response. Breaking down the process of facing fear into manageable steps can make the task less daunting.
Here’s how to set up a goal ladder:
Step 1: Identify your ultimate goal
Step 2: Break it down into smaller, achievable steps
Step 3: Set deadlines for each step
Step 4: Celebrate small victories along the way
For instance, if we’re like John who wants to overcome his fear of heights, his goal ladder might look like this:
Step 1: Look at pictures of tall buildings (Week 1)
Step 2: Watch videos taken from high places (Week 2-3)
Step 3: Visit a tall building but stay on the ground floor (Week 4)
Step 4: Go up to the 5th floor of a building and look out the window (Week 5-6)
Step 5: Visit an observation deck with a friend (Week 7-8)
5. Build A Support System
Having a network of supportive people can provide encouragement and new perspectives on handling fear.
Here’s how we can build our fear-fighting squad:
- Identify friends or family members that are trustworthy to help
- Join support groups or online communities related to the specific fear
- Consider working with a life coach or mentor
For example, if we’re like Maria, who has a fear of flying, we might join an online support group for people with aviophobia. We can share our experiences, learn coping strategies from others, and find encouragement as we work towards taking our first flight in years.
Having a network of supportive people can provide encouragement and new perspectives on handling fear.
6. Seek Professional Help
For disabling fears or anxiety disorders, professional therapist can diagnose and help treat the disorder.
How to go about it:
- Research therapists specializing in anxiety and phobias
- Consider cognitive-behavioral therapy (CBT) or exposure therapy
For instance, if we’re like Tom, who’s been struggling with severe hoarding, we might decide to see a therapist who specializes in CBT. By joining forces, they can confront negative thinking patterns while working towards healthy ones that help to curb excessive collecting and allow the letting go of unnecessary possessions.
Tom could also hire a coach who specializes in organization and decluttering to improve his organizational skills while in therapy.
Wrap Up
While fear is a natural and sometimes useful emotion, we’re not doomed to be forever at its mercy. Thanks to our understanding of neuroplasticity, we now know that we have the power to reshape our brains and transform our relationship with fear. Through consistent practice of techniques like awareness, mindfulness, and strong support systems, we can create new neural pathways that promote calm, confidence, and resilience.
Remember, fear isn’t always the bad guy in our story; sometimes it’s just looking out for us, like an overprotective friend. The real trick is figuring out when to listen to it and when to tell it to take a chill pill. With some practice (and maybe a few deep breaths), we can start calling the shots instead of letting fear run the show. Whether we decide to face our fears head-on, lean on our squad for backup, or chat with a professional, we’ve got options.
This journey of overcoming fear isn’t always a walk in the park, and it’s important to be patient and kind to ourselves along the way. Remember that every small step we take is creating positive changes in our brains. With time and practice, we can develop a more balanced relationship with fear, one where we acknowledge its presence but don’t allow it to control our lives.
By embracing the concept of neuroplasticity and actively working to rewire our brains, we open ourselves up to a world of possibility. We’re transforming from being victims of our fears to becoming the architects of our own emotional landscapes. So let’s take a deep breath, face our fears, and start building those new neural pathways.