10 psychological keys to live without fear

Have you ever felt terrified of having to leave your comfort zone when you realized that the possibility of making a mistake increased? According to Paulo Coelho, “only one thing makes a dream impossible: the fear of failure.” Do we have so much fear of failure or the unknown? Is terror such a powerful instrument that it paralyzes us and fear such an intense emotion that it ends our illusion? Is it possible to live without fear?

There are many questions, and the answers are not always clear. We must not forget that Fear is a defense and protection mechanism inherent to human beings.. But it is still that, a tool, an instrument, a self-preservation instinct. When it becomes a way of life, you have to take action.

What is fear?

Fear is one of the 5 primary emotions. Like all of them, it has an adaptive function directly related to survival: signaling to us those stimuli that are threatening. Furthermore, it drives us to action, whether through flight, fight or paralysis, to save us from that danger.

Fear has a series of correlates in the body. The first of them is the physiological one, for which the sympathetic system is responsible. Produces the following:

Tachycardia.Increased respiratory rate.Sweating.Dilation of pupils.Inhibition (or interruption) of the digestive process.Deactivation of the sexual arousal response.Hypothermia.Sometimes, loss of control of the urinary sphincters.Inhibition of the lacrimal glands and salivary. Increased skin conductance.

The behavioral responses are subsequent to the physiological and psychological reaction, since it is this discomfort that pushes us to leave the reach of these dangerous stimuli. Psychologically, the most common thing is to feel the need to flee, a lack of control and great discomfort in general.

Neural correlate of fear

Fear, although it is an explosive and rapid emotion, passes through several points of the nervous system. The first, obviously, are our sensory organs, which are the ones that send information from the outside to the brain.

The next station is the amygdala, a structure that is part of the limbic system and is responsible for regulating emotions. This occurs through dopamine: when this neurotransmitter accumulates in the amygdala, it is put into operation to regulate self-preservation behaviors.

On the other hand, another limbic structure is responsible for more rational processing of the stimulus and context: the anterior cingulate. In communication with the amygdala, it moderates the fear response so that behaviors are more precise (basically, so that fear does not take absolute control and responses become erratic).

The most frequent fears

We not only feel fear when we are faced with imminent danger, but also when our perception dictates it to us. Thus, certain situations that do not involve real danger elicit responses of intense fear: this is what we call a phobia or irrational fear. The most common are the following:

Fear of speaking in public. Fear of failure. Fear of loneliness. Specific phobias: flying, dogs, closed spaces, etc. Fear of change. Fear of interacting with other people (social anxiety).

On the other hand, there is a very curious fear, and it is one that focuses on the future. This is what we call anxiety: the fear of situations and dangers that are anticipated, but have not yet occurred. Anxiety disorders are very limiting and require psychological treatment.

Fear helps us face situations that threaten our lives.

When fear limits us

The nervous and physiological architecture designed to process fear is not designed to be maintained over time. It is activated at a given moment and deactivated (thanks to the parasympathetic system) when it is perceived that the danger has passed. However, it can be prolonged under specific circumstances, such as an abusive situation or a toxic job.

It is in these moments when fear takes control of the person’s behavior: it affects their decision-making, their personal relationships and their daily life in general. It is very unpleasant and, above all, limiting. It insists that people stay within a comfort zone that may not be best for them.

How can we live without fear?

It is impossible to live without fear. It is an adaptive emotion and necessary to survive. What you can do is not allow it to be the dictator of your life. Take a look at these tips to achieve this.

1. Analyze your fears

Sometimes fear is so deep-rooted that it ends up going unnoticed. Therefore, take your time to analyze your emotions and detect what situations they wake up to. Having this information processed and schematized is the first step to living without fear.

2. Try to maintain a positive attitude

It is true that this advice is easier to give than to carry out. However, this attitude can be addressed from several fronts, from cognitive control (visualization techniques, focusing on positive aspects, etc.) to behavioral control (self-care, for example).

It is known that optimism has a mediating role in the emotions of fear and anxiety. Therefore, it must be an attitude that is cultivated every day, since it is not incompatible with being realistic or with finding solutions to problems.

3. Choose people who add

Social support is essential to overcome pathological fear. A study on the influence of social support on fear formation found that Social support disrupts the formation of fear associations.

Therefore, it is vital that you surround yourself with people who contribute, who join your process to live without fear. People who make fun of you, devalue your fears, or take advantage of them will only hinder your life.

Social support is essential to overcome fears.

4. Focus on the present to live without fear

It is true that the past helps us avoid making the same mistakes and that looking to the future is the key to setting goals. However, the path is made by walking: most of your thoughts cannot be outside of the present moment.

Many times, fear places the mind in non-existent temporal moments while life slips through our fingers. Spend time every day maintaining conscious attention to your activities. In this way, fear is addressed through action and not through assumptions.

5. Physical activity is very useful

Let us remember the popular Roman mantra: healthy men in healthy corpore. Despite being many centuries old, it has never gone out of style. In fact, physical activity has a very important effect: on our mental activity: protects against the onset of anxiety.

6. Meditate

It is shown that Meditation, in many of its forms, is an excellent exercise to reduce levels of anxiety and depression. Although one of the most fashionable practices in recent years is mindfulness, There are many types of meditation that exist. Find the one that works best for you.

7. Practice gratitude

Although it may seem very simple, it is real. This is how they estimated it in the Jounal of Happiness Studieswhere they concluded that an exercise as simple as writing letters of gratitude generated a positive impact on those involved. All showed improvement in levels of satisfaction and in the valence of their emotions.

8. Write to live without fear

Think that writing has a cathartic effect. Hence, it is an especially appealing activity in times of worry and sadness. When we sit down to arrange lyrics in a way that reflects what we feel, we are actually spending precious time listening and analyzing how we feel.

Overcoming one’s fears is an expensive process, but it is worth it.

9. Help other people

Spending time with other people creates the feeling that time is more valuable. In addition, it is a source of satisfaction, which in turn serves as a reliever against anguish and restlessness. Volunteering, for example, helps generate a stronger sense of belonging and reduces anxiety levels, especially in times of crisis.

10. Go to the psychologist

To conclude, it is worth highlighting something: leaving the comfort zone, daring with life and reflecting is not always enough to live without fear. Sometimes it is necessary to go to a professional to help you structure the entire situation and acquire resources to overcome it. Don’t be afraid to ask for help; No one should face their fears alone.

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