Fear is real and can limit your experiences in life, whether it’s traveling, public speaking, or starting a new business. But fear doesn’t have to control you. In this blog post, I’ll share a secret weapon I’ve used for years to beat every single fear that used to stop me.
Understanding Fear and Excitement
The Physical State: Fear and excitement are the exact same physical state in your body. Your heart races, you sweat, and you feel a surge of cortisol. The only difference is what your brain calls it. If you’re excited, your brain says, “This is going to be cool!” If you’re afraid, it says, “This is dangerous!” By understanding this, you can use it to your advantage.
The Common Advice:
Why It Doesn’t Work: Advice like “Feel the fear and do it anyway” or “Think positive thoughts” often doesn’t work because it’s hard to go from a state of agitation to calmness. Ignoring your fears or relying solely on positive thinking can actually make them worse.
- The 5-Second Rule and Anchor Thought
The Strategy: You’re going to use the 5-second rule in combination with an anchor thought to reframe your fear into excitement. Here’s how:
- 5-Second Rule: When you feel fear, count down from 5: 5-4-3-2-1. This interrupts your fear and signals your brain that you’re in control.
- Anchor Thought: Create an anchor thought related to the context of what you’re afraid to do. For example, if you’re afraid of flying, think about something positive related to your trip, like walking on the beach with your family.
Example: Public Speaking
Reframe Your Fear: Before going on stage, your body may feel agitated. Use the 5-second rule: 5-4-3-2-1. Then, insert your anchor thought: “I’m excited to share my ideas with this audience.” This shifts your mind from fear to excitement.
Example: Fear of Flying
Anchor Yourself: If turbulence hits while flying, your body’s agitation can lead to fear. Use the 5-second rule and focus on your anchor thought: “I’m excited to see my family in Michigan.” This tricks your brain into believing you’re excited rather than afraid.
Success Stories
Real-Life Examples: Dana used this technique and stayed calm while flying. Sarah, who was petrified of flying, went on a helicopter tour in Hawaii using the 5-second rule and an anchor thought. Carol, who feared public speaking, gave a speech to her nursing colleagues and achieved a life goal.
Conclusion:
Fear is real, but you can control what you think and the actions you take. The next time you feel afraid, use the 5-second rule and an anchor thought to reframe your fear into excitement. Celebrate your successes and share them on social media using the #5c rule. You have the power to beat fear in 5 seconds flat.
FAQs:
What is the 5-second rule?
The 5-second rule involves counting down from 5 to 1 to interrupt your fear and signal your brain that you’re in control.
What is an anchor thought?
An anchor thought is a positive thought related to the context of what you’re afraid to do, which helps reframe your fear into excitement.
How can I use the 5-second rule and anchor thought for public speaking?
Before speaking, use the 5-second rule to interrupt your fear and insert an anchor thought like, “I’m excited to share my ideas.”
Can this technique help with fear of flying?
Yes, use the 5-second rule and focus on a positive anchor thought related to your trip to trick your brain into feeling excited instead of afraid.