“Face Everything And Rise”: How F.E.A.R. helps us thrive.

A couple of years ago, at a holistic fair in Larimer County, CO, I gave a talk on fear: what it is, what it feels like, and why it’s imperative as a tool for self-awareness and optimal health. Since then, I’ve continued to support clients in identifying and working alongside the fear-based behaviors that show up in their own lives, reducing guilt and shame, and creating space for curiosity and hope for change.

What is fear? Fear is a natural and common human response to stress, and it often shows up in our minds and bodies in tandem. While fear can manifest in various ways, common physiological responses include clammy hands, nausea, and brain fog. Typically, our instinct is to move through these responses as quickly as possible and return to a state of non-stress and non-fear. However, what if we could learn to lean into these feelings and use them as a resource for personal growth and development?

First, it’s important to note how stress shows up in the body. The human body has a strong response system designed to handle environmental stressors. Known as the sympathetic nervous system (SNS), this one half of the two-part switch that makes up our autonomic nervous system instructs our bodies to slow down digestion, increase heart rate, and prepare for “fight or flight”, among other things. When that switch is flipped and the parasympathetic nervous system (PNS) is activated, the SNS shuts down, encouraging those “rest and digest” bodily functions like sexual response, thoughtful decision-making, and sleep.

The amygdala, an almond-shaped structure in the brain, is another key player in the fear response. When we encounter a potential threat, the amygdala sends a signal to the hypothalamus, which activates the SNS and triggers the release of stress hormones such as adrenaline and cortisol. These hormones increase heart rate and blood pressure, dilate the pupils, and boost the body’s energy levels, preparing it for fight or flight.

However, the amygdala doesn’t always get it right. Sometimes it can misinterpret a situation as threatening and activate the fear response unnecessarily, leading to anxiety and panic disorders. In these cases, it’s important to learn how to regulate the amygdala’s response to stress and train it to distinguish between real and perceived threats.

Enter the mind-body connection. A key tactic humans can can learn to adapt in fearful situations is by developing an understanding of the mind-body connection. Techniques such as deep breathing and high-intensity exercise can trick the body into believing it has passed the stressor it faced. Similarly, positive forecast journaling and repeating a safety mantra can help the brain build a safe space free of fear.

By learning to identify and work with fear-based behaviors, we can create space for curiosity, hope, and change. Rather than marking these feelings as unhelpful, we can build the skills and resources necessary to assess them in the moment and use them as a tool for growth. This can lead to a range of benefits, including increased self-preservation, vulnerability, and emotional intelligence.

In short, fear can be an opportunity for growth and personal development when we learn to work with it rather than against it. To use the mind to trick the body out of fear, try techniques such as positive forecast journaling and mantra repetitions. To use the body to trick the mind out of fear, consider exposure therapy, intuitive movement, or deep breathing. By incorporating these strategies into our lives, we can cultivate resilience, self-efficacy, and a greater sense of control over our emotions and responses to stress.