How to Overcome Fear?


Fear knocked at the door, faith answered, no one was there – Rosamunde Pilcher

One of my favorite quotes is found at Hesten Bleumenthal, pub in Bray, England above the fireplace, I saw it there where I went for a lovely pub meal with my family. I love this quote because it dissolves fear and highlights the importance of having faith. Faith in God, faith that things will turn out for you the way it should. And that everything will be alright in the end and if it’s not alright yet, it’s not the end. 

Fear however can be completely debilitating for those who suffer with chronic fears, trauma(s) and or phobias.

Fear has been an emotion that plays an important role in human survival. Fear may be an automatic response to keep us safe from threats and to protect us from harm. However, whilst fear is a vital survival mechanism, it may become out of balance. Fear when not kept in balance may become too much, overwhelming, irrational, and paralyzing in certain situations. It may stop someone from doing something they want to do, like going for a walk in an area which may have spiders or caterpillars if the fear is linked to arachnophobia or caterpillars or it can stop you from performing on stage with ease or may stop you from speaking publicly or it may stop you from doing anything you may want to do.

Understanding the nature of fear, its psychological and physiological effects, and how to manage fear and phobias can help you overcome barriers stopping you from experiencing your best life and a full life.

The Biology of Fear and It’s Psychological Impact

According to Medical news today,

“The amygdala signals the hypothalamus, which then activates the pituitary gland. The pituitary gland is where the nervous system meets the endocrine, or hormone, system.

The pituitary gland then secretes adrenocorticotropic hormone (ACTH) into the blood.

At this time, the sympathetic nervous system — a division of the nervous system responsible for the fight-or-flight response — gives the adrenal gland a nudge, encouraging it to squirt a dose of epinephrine, also known as adrenaline, and other catecholamines into the bloodstream.

The body also releases cortisol in response to ACTH, which brings about the rise in blood pressure, blood sugar, and white blood cells. Circulating cortisol turns fatty acids into energy, ready for the muscles to use, should the need arise.”

Chronic fear and anxiety can impact our psychological health and wellbeing. The knock on effect of fear is that it can leading to issues such as depression, sleep disturbances, and difficulty concentrating, it may also lead to using substances or alcohol as a crutch to manage certain situations. The constant state of alertness that fear creates can exhaust the mind and body, resulting in burnout and emotional numbness.

Fear can also distort and delude perceptions of reality. A person experiencing excessive fear may begin to interpret normal, neutral or ambiguous situations as threatening, a phenomenon known as “catastrophic thinking.” This leads to a cycle of anxiety and avoidance that reinforces the fear, making it challenging to break free from it. 

Types of Fear

Fear can be categorized into different types depending on the source of the threat. Some of the most common forms of fear include:

  • Acute Fear: an immediate, intense response to a present threat, such as encountering a dangerous animal or being in a car accident. It is short-lived and typically subsides once the threat is gone.
  • Chronic Fear: This type of fear is prolonged and persistent, often linked to ongoing stressors or anxieties about future events. It can manifest in conditions like generalized (complex) anxiety disorder or post-traumatic stress disorder (PTSD).
  • Phobias: Phobias are irrational fears of specific objects, animals, or situations, such as fear of heights (acrophobia), spiders (arachnophobia), or social interactions (social anxiety disorder). These fears can be debilitating, leading to avoidance behaviors that disrupt daily life.
  • Existential Fear: This refers to deeper fears associated with the human condition, such as the fear of death, the unknown, or the loss of purpose. Existential fears often emerge during moments of reflection on life’s meaning and our mortality.

Why is fear within someone and how has it become an issue is unique and personal to each individual. However the common theme is the importance of critically examining the sources of our fears and understanding how they influence our actions. For example, are you placing unnecessary barriers up that are preventing you from doing the things you either want or need to do?

Overcoming Fear

While fear can be paralyzing, it is possible to manage and overcome it with the right strategies. There are several approaches to reducing fear and anxiety:

  1. Talking therapies, such as Cognitive Behavioural therapy (CBT) or  Acceptance and Commitment therapy, (ACT) a talking psychotherapy, one of my favorite talking therapies, that I have a certification in, focuses on helping individuals accept their thoughts and feelings rather than trying to control them, allowing them to move forward with actions aligned with their personal values and goals, what they want to achieve, even when facing difficult emotions or experience. ACT  aims to increase psychological flexibility by embracing the present moment and uses some mindful techniques, breathing techniques and works on committing to meaningful behavior change.
  2. Mindfulness: Mindfulness practices, such as deep breathing and awareness and helps individuals focus on the present moment and reduce the physiological symptoms of fear. Mindfulness encourages acceptance of fear rather than avoidance, helping to break the cycle of anxiety.
  3. Physical Exercise: Regular physical activity can help manage the physiological effects of fear, such as increased heart rate and tension. Exercise also stimulates the production of endorphins, which are natural mood elevators that can combat stress and anxiety. The heart foundation in Australia recommends, 10,000 steps daily.
  4. Social Support: Talking with close friends, family members, or professionals can provide comfort and perspective when dealing with fear. Social circles support and foster a sense of belonging and reassurance, which can help reduce feelings of loneliness and helplessness.
  5. Self-Compassion: Being kind to oneself in moments of fear is essential. Self-compassion helps reduce self-criticism and promotes emotional resilience. Understanding that fear is a normal part of the human experience may make it easier to navigate without feeling overwhelmed.6. Pranic breathing techniques, inhaling slowly, holding your breath and exhaling slowly and holding your breath for several cycles helps to calm the parasympathetic system and slow down thoughts.
  6. Meditation: Science has proven the benefits of meditation for our health and wellbeing. Our free Twin Hearts Meditation is another tool you can try to assist in improving physical and emotional health.This meditation is not an ordinary meditation, it’s an energy meditation. It is a great way to clear your mind and has been designed by Master Choa Kok Sui to flush out negative thoughts and emotions. This guided meditation is practiced in over 120 countries with proven testimonials of positive transformations on life. It has many proven scientific benefits that include: ·reduction of stress and anxiety, improved brain waves and enhanced focus, cognitive behavior and clarity, improved health and wellbeing.
    To find our next session visit: www.phwn.com.au/events
  7. Pranic Healing: is a non-touch energy healing therapy that may assist in improving and removing unwanted emotional anger responses. How does Pranic Healing work? Prana is a Sanskrit word that means life force and is derived from the ground, the air and the sun, along with divine healing energies. Prana is energy and is needed to keep the body functioning healthily, we need energy to live. Pranic Healing works by extracting negative energies from the energy body, any blockages from the energy body. The energy body acts a blueprint to the physical body, by healing the energy body, the physical body heals. Pranic Healing helps to balance the body and the flow of energy. Pranic Healing is different to other energy healing techniques as it works by removing the negative energies , such as fear, phobias and trauma and then allows for new fresh energy to come in and heal the body. Pranic Healing was created by Master Choa Kok Sui who was a chemical engineer and he worked with clairvoyants to create protocols to heal each health issue, physical, emotional or mental.

To book a pranic healing appointment visit: www.phwn.com.au Through Pranic Healing treatment I have supported many clients in being able to reduce and even remove their fears, phobias and traumas. The results have been positive and as a result of this, they feel more comfortable to do the things they want to do, to live a full life and to achieve more than they thought they could.

Conclusion:

Fear has been a part of human experience, designed to protect us from harm. However, when fear becomes chronic, irrational, or overwhelming, it can impede daily life, personal growth and well-being. By understanding more about fear and the proactive steps to manage and overcome it, people are more empowered to live better lives. Through therapeutic approaches, mindfulness practices, and social support, it is possible to reduce the power that fear holds and cultivate a more balanced and resilient mindset. By developing greater self-awareness, seeking support if needed and benefiting from self help tools, personal transformation can open you up to, live a more empowered life, perhaps even an extraordinary life.