Dealing with Fear in the Moment

Finally Face Fear Dealing with Fear in the Moment
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Transcript

Hello, welcome back to finally facing fear. We're now in session four, where we'll be looking at dealing with fear in the moment. So this tool that we're going to be talking about in today's session is for those moments where fear feels like it's fully taking over a situation, it feels palpable. It's aggressive, it's present, it's taking over how you might manage a situation. So good, good examples of when this might be is if you're scared of flying and you're in a plane, or you're scared of dogs and a barking dog is right in front of your face and seems really aggressive. Or if you're hiking in the mountains somewhere and you get to a place where your fear of heights just seems to take over the situation.

So basically, what we're going to look at in this session is that beer is excitement with out breath. So in the last session we talked about how fear and excitement are like two sides of one coin. The differentiating factor between those two sides is the lack of air. So think back to these these moments in planes when you're nervous are the dogs are the heights or, or whatever other fear consumes you very dramatically in certain moments. And you'll notice that oftentimes you're holding your breath, we forget to breathe because we're so scared. We're so consumed by the fear that we don't allow oxygen to keep flowing through our body.

So in moments of fear and panic, we need to remember to breathe. It is so important to breathe in when we're managing different emotions. This is true when we're managing stress when we're managing panic when especially more negative emotion Oftentimes what makes them so hard to handle is that we're not breathing. So in the next few slides, first, I'll talk you through this breathing technique that can be really useful to us in those moments where fears consuming you. And then we'll do a short little practice, run through together to get you ready, so that you can use this breathing technique in those moments where fears consuming you. So we want to start by sitting up tall and relaxed.

So finding a place where we can sit down and allow our spine to lengthen and yet still be relaxed. And I would put one hand on my belly and yeah, one hand on my belly, just so that I can feel the air moving through my system with each inhalation and exhalation. Step two, we are going to inhale For four seconds through the nose, then we're going to hold the air for a few seconds, few seconds of retention. And then we're going to exhale through the nose for success seconds. So we inhale for four, hold for a few seconds, exhale for six. And then we'll repeat a few times, using this space to specifically focus in on the breath.

And then as a bit of a bonus step, we want to ideally get our breath all the way down into our belly. If you're doing this for the very first time, getting the air all the way down into your belly might require too much attention too much focus and might take away from the whole activity. If that feels like what's happening to you. Forget about getting the air into the belly for the moment but also Often times what makes us less capable of managing situations of fear? Well, is it we're reading, really short breath and the breath and the air isn't even getting into our whole system. So by allowing the air to come all the way down into the belly is able to give oxygen to a bigger part of our bodies.

Like I said, if this is the first time you're doing any types of breathing exercise, or conscious breath of any sort, you can kind of forget about this for now. But I would still leave the hand on the belly, just so that you can start becoming more aware of the movement of air within your body. So let's say we're in a flight, and all of a sudden, there's a lot of turbulence and you're really nervous, you know, you're not breathing, you're really scared. So this is the moment we're going to practice. I would suggest that you close your eyes but this is something you can decide for yourself in those months. So we would start by inhaling through the nose for four seconds.

So we hold the breath for a few seconds, and we exhale through the nose 123456. And again, inhale through the nose 1234 hold the breath for a few seconds and then exhale again through the nose for six seconds. And as you're doing those cycles of breathing, you want to focus in on the sensation of the air moving through your body. Even if the air doesn't manage to get all the way into the belly, even if it stays within only just within your chest. You If you can only feel the air moving through your nose, coming in through your nostrils focus in on that. Not only are we trying to bring some peace and some serenity and a bit of stillness and space within the body, but we're also looking to shift our attention away from the fear.

And we're using the breath as our anchor to focus back in on ourselves. So the next time that you are in a context where feel fear seems to be taking over the situation, try this breathing exercise and I will see you again in the next session.

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