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Fear. It’s an emotion that we all experience. It’s hardwired into our nervous system for good reason—to keep us safe from threats, whether actual or perceived. Maybe you worry about failing on a work project, dread making a mistake on stage, or lose sleep over potentially misguiding your child. The challenge isn’t knowing how to overcome our fear but rather understanding how to manage our physiological and psychological response to it.
The cascade of chemicals released then interferes with our brain’s ability to gracefully navigate situations. The result, ironically, is our fear can create the very circumstances that we were trying to avoid.
Experiencing fear may be a natural part of being human, but it doesn’t have to derail your ability to show up as the best version of yourself. It helps to understand how the emotion is perceived by the brain and body and explore science-backed ways that can help you learn how to overcome fear.
Why We Sometimes Spiral in Response to Fear
Fear originates in one of the most primitive parts of the brain, the amygdala, which evolved earlier than structures related to rational thinking. When we perceive a threat, whether real or imagined, the amygdala activates, initiating a sequence of biological events that culminates in the release of several chemicals into the bloodstream, including adrenocorticotropic hormone (ACTH), epinephrine (adrenaline), cortisol, and other catecholamines. In short, the sympathetic nervous system revs up!
That activation translates to any of several very real physiological signature signs, including shallow breathing, rapid heart rate, sweaty palms, and tense muscles. So what do we do with all of this?
Although everyone experiences fear, it’s the unique way that we respond to it that determines how the situation plays out.
When it comes to performance, let’s first consider what the fear is actually trying to tell us. Since the instinctual emotional response of fear has co-existed with the human species for millennia, we can turn to ancient philosophical texts for guidance. One such text, the Yoga Sutras, describes five mental obstacles that cause suffering. These kleshas, as they’re called, are avidya (ignorance), asmita (egoism), raga (attachment to pleasure), dvesha (aversion to pain), and abhinivesha (fear of death).
The last one, abhinivesha, is most relevant to the discussion of fear. Of course, fear of death isn’t something most of us encounter on an everyday basis…unless you’re an extreme athlete who’s into big wave surfing or free climbing.
But there’s another, less literal, interpretation. When we fail, our ego takes a hit. Ego refers to our sense of self: self-worth, self-confidence, and self-esteem. It is the part of ourselves that desires success and prestige. When we fall short of our goals, mess up a presentation, or have to perform under pressure, we challenge the ego’s fragile nature and our sense of self-importance.
So why does a threat to our ego cause us to spiral? It’s one thing to feel fear. It’s another to amplify it by creating elaborate doomsday stories and terrorizing yourself with “what ifs.” Think about how much power you give to your fear.
When your mind is preoccupied with fear and your body has a physiological response to it, the mind then highlights those symptoms as something worth paying attention to. This triggers a positive feedback loop whereby the mind influences the body and the body (and its fear response) influences the mind.
But there are ways to run interference.
How to Overcome Fear
Instead of ignoring your fear, you need to understand how to manage it. Think of it as someone in your life who’s looking out for you. Acknowledge the effort to help you, extract the useful information, and don’t hesitate to ask them to lower the volume.
Following are science-backed ways to develop a more beneficial relationship with fear.
1. Accept It
Cue the eye roll. This one is difficult. But acceptance is an essential—and often overlooked—element of engaging with fear. This technique comes from Acceptance and Commitment Therapy (ACT), which is a research-supported therapeutic approach commonly used for anxiety.
When you experience fear, accept that it’s an innate part of being human. Let it remind you that you’re alive and acknowledge the role it plays in trying to protect you. It may even help to say, “Hey, fear. I see you. Let’s do the darn thing.” By practicing acceptance of what’s happening in the moment, you force yourself to be present. Then you can more confidently take action in response to the situation.
2. Develop a Routine
Much of our fear stems from the uncomfortable relationship we have with the unknown. The future is out of our control, but the thoughts and actions we take in the present moment are entirely our decision.
How do we learn to navigate that? Develop a pre-performance routine to help you control the controllables. In fact, a recent meta-analysis found that pre-performance routines are beneficial in pressurized as well as non-pressurized situations.
What should you include in a pre-performance routine? Experiment with various approaches to design an approach that works for you. Many athletes incorporate one, two, or all three of the following actions:
• A short meditation
• A mantra or phrase that you repeat to yourself to keep your mind anchored
• A form of physical movement to draw you into your body and out of your head
For example, first, you might do a short, one- to five-minute meditation. Observe your body’s response to your breath as it flows in and out.
Then, you might repeat a mantra or a phrase to keep your mind anchored. For example, “I am calm, I am confident, I am ready” or “I’ve prepared for this. Let’s go!”
Lastly, you might incorporate gentle physical movement, such as Sun Salutations or a dance break to draw yourself into your body and out of your head.
3. Slow Your Breath
When you experience fear, your sympathetic nervous system goes into overdrive. Learning how to modulate your breath is one of the most effective ways to hit the brakes and calm yourself down. In one study, participants alternated between rapid breathing and slower-paced breathing. Interestingly, different parts of the brain were active based on the speed of the breath. The amygdala, involved with the fear response, was activated during rapid breathing, but the insula, involved with regulating the nervous system, was activated during slow breathing.
Try breathing slowly at paced intervals. There are many ways to do this, but one option is 4-7-8 breathing. Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. But any sort of slow breathing pattern brings you into the present moment and prevents your mind from spiraling into the land of “what ifs.”
4. Practice Imagery
If you want to face a situation with fearlessness, it can help to mentally rehearse how you’ll behave in that situation. While it isn’t entirely true that the brain cannot distinguish between what’s real and what’s imagined, there’s significant overlap between the brain regions that are activated in both scenarios. When we’re able to imagine ourselves handling fear-inducing situations, we empower ourselves to face them head-on in reality with less drama.
To practice mental imagery, first relax your body with a few slow, deep breaths. Then, visualize yourself facing your fear with courage and confidence. “See” what’s around you in as much color as possible. “Hear” the sounds in your environment. “Feel” yourself standing tall and breathing deeply. The more senses you can involve, the more prepared you’ll feel.
The more you practice these mental strength tactics, the better able you’ll be to direct your focus to the actions that help you respond to fear with a clear mind and a strong sense of self.
