What’s your greatest concern? What wouldn’t it imply in the event you might overcome that concern, as soon as and for all?
On this article, I’m going that can assist you do precisely that by instructing you 5 techniques to overcome something you may be afraid of. Heights, spiders, small areas, strangely-shaped clouds—no matter makes your knees flip to water and retains you up at evening.
These 5 techniques are common and confirmed. In actual fact, final 12 months I used them to assist two readers who have been afraid of driving overcome their concern over a single weekend, then shared the outcomes on my YouTube channel.
Prepared for these 5 techniques?
Let’s hear them.
1. Publicity Remedy
The core of attacking any concern is one thing in psychology generally known as publicity remedy.1
Publicity remedy is precisely what it says. You’re taking one thing you’re afraid of and regularly expose your self to it, first in small doses, then in bigger doses, till lastly you grow to be desensitized to the expertise.
If you happen to’re afraid of heights, you don’t wish to begin on the prime of the Eiffel Tower. You wish to begin on a second-floor balcony and work your manner up till it turns into comfy to face on the prime of the constructing.
Publicity remedy works as a result of the human thoughts is an affiliation machine.2 For many of us, our best fears are derived from some previous traumatic episode or set of experiences.
Within the case of my two readers afraid of driving, one survived a automobile accident when she was younger, whereas the opposite had internalized her father’s neurotic insistence that she was going to die if she drove too quick.
And these associations had managed each ladies ever since.
Publicity remedy helps us affiliate the expertise we’re afraid of with totally different, extra useful beliefs.3
Not tumbling to your demise from a second-floor balcony exhibits you peak doesn’t convey inevitable doom. As for my two readers, I selected a gradual drive in a retirement group to weaken their affiliation of driving with horrific crashes.
However—and right here’s the issue we run into with publicity remedy—they have been nonetheless terrified even at 20 miles an hour.
Although publicity remedy helps us create new, extra useful associations with our fears, it’s inherently disturbing and scary as a result of in doing it we’re compelled to confront the fears we’ve spent our lives operating away from.
To make publicity remedy extra palatable, some folks follow visualization. Psychologists are recognized to have their sufferers visualize their greatest fears and strategize responses to these fears of their thoughts.
Others go as far as to create VR simulations of the scary exercise to mentally put together for the real-life expertise.4
One much less mentioned methodology is my subsequent tactic: orthogonal publicity.
Get Your Shit Collectively — Right here’s How
Your data is protected and I by no means spam, ever. You may view my privateness coverage right here.
2. Orthogonal Publicity
Orthogonal publicity is principally giving your self a break from the daunting exercise you’re dealing with, and doing one thing that’s totally different however extremely associated as an alternative.
Surprisingly, this may have a variety of success with folks’s fears.
Paul Graham, the well-known investor, claims that he overcame his concern of flying on airplanes by studying to hang-glide. A buddy of mine as soon as instructed me that he overcame his concern of heights by studying to ski, by standing on prime of a steep slope and searching down the mountain.
By attacking associated, however totally different actions to the precise concern, we give ourselves a wider floor space to create new associations and construct self-confidence.
As orthogonal publicity for my two fear-stricken drivers, I took them go-cart racing. I hoped that the inducement to beat one another within the race would encourage them to drive quicker and push their boundaries.
I suppose I ought to have recognized that wouldn’t work. Regardless of my urgings, each ladies completed lifeless final. Which brings me to the subsequent tactic…
Earlier than we transfer on, take into consideration a concern that you’ve got.
- What would your first stage of publicity remedy be?
- What would orthogonal publicity appear to be to your concern?
3. Altitude Coaching
Eliud Kipchoge is the most effective marathon runner who has ever lived. In his 20-year profession, he has received over 70% of the races he has entered and is the one human who has ever run a sub-two hour marathon.
One factor that’s notable about Kipchoge’s coaching is that he trains within the mountains of Western Kenya at an altitude of 8,000 toes above sea stage.
For folks such as you and me, this altitude is totally crippling. We’d be gasping after a pair laps, however for Kipchoge, that is his commonplace follow. And when he comes again right down to sea stage in Berlin or London or Tokyo, he demolishes his competitors.
That is recognized in sports activities as altitude coaching,5 and it might probably work for fears as properly.
If you happen to take no matter exercise scares you and amplify the problem or complexity of that exercise, returning to the conventional exercise afterwards will really feel straightforward by comparability.
Not less than that’s the speculation.
With concern, it’s tough. As a result of dealing with concern operates in a sort of Goldilocks zone. If the exercise you’re doing feels too straightforward, you received’t make any progress. But when the exercise feels impossibly exhausting, then you’ll be able to grow to be overwhelmed and panic and find yourself creating extra concern for your self.
So the aim is to search out one thing that’s on the very fringe of what feels attainable, within the Goldilocks zone. Not too straightforward, however not too exhausting.
I took the 2 ladies to the racetrack and rented a few of the quickest streetcars in America. The problem was to go over 120 miles per hour, greater than double the pace folks drive at on the freeway. And one in every of them succeeded.
What’s extra, she mentioned she had enjoyable doing it.
4. Make It Enjoyable
Will Smith has a fantastic saying:
The perfect issues in life are on the opposite facet of our fears.
The better the concern, the better the pleasure ready for you on the opposite facet.
This raises an essential query for you and no matter concern you may be fighting: How will you make it enjoyable?
When you’ve gotten enjoyable doing one thing that beforehand scared you shitless, that’s while you start to tear down these associations that terrorized you your complete life.
Are you intimidated of relationship? Properly, how will you make it enjoyable? Are you able to flip it into a little bit sport for your self? Do a double date with a buddy you get pleasure from spending time with?
Insecure about your physique picture, afraid to go to the gymnasium? How do you make it enjoyable? Are you able to make bets with your self on how a lot weight you’ll be able to elevate? Select a exercise the place you’re feeling much less inhibited? Or go all out and be part of a pole dancing class?
Return to the concern you’ve been engaged on.
- What altitude coaching are you able to topic your self to?
- How will you make the entire expertise enjoyable?
5. Identification Formation
It’s at this level that we get into the fifth and deepest technique of conquering concern—identification formation.
I discussed earlier than that the thoughts was an affiliation machine. Take the sum complete of these associations and also you get an individual’s identification.
Statements like “I’m a author,” “I like lengthy hikes,” “I’m afraid to drive” are all primarily based on associations.
You’ve got optimistic associations with some issues, so that you do them repeatedly. You’ve got damaging associations with different issues, so that you keep away from them repeatedly.
These repeated and averted actions then grow to be your identification.
Previous to their weekend with me, my two readers’ identities have been partly formed by their incapacity to drive.
So I gave them an expertise that will reshape their perspective. I rented a Lamborghini for every of them to drive down the Las Vegas strip.
As they took turns doing so, folks saved waving and snapping photos and calling out to us. That scariest factor that had been so intimidating to them their complete lives, now they have been being socially rewarded and validated for it.
They’ll by no means say once more, “I’ve by no means loved driving,” as a result of they’ve.
They’ll by no means say once more, “I’ve no good recollections in a automobile,” as a result of they do.
They’ll by no means say once more, “I’ve by no means pushed on a highway journey,” as a result of I didn’t purchase return tickets for our Las Vegas weekend. The one solution to get house in Los Angeles was to drive.
They usually did.
The 2 ladies drove from the Las Vegas strip to the seashores of Santa Monica. A drive that’s 294 miles by way of the desert, numerous cities, mountains, freeways, and infamous LA visitors. They took turns, had relaxation stops, and at no level did I contact the wheel.
Any concern will be conquered. It’s a matter of selection, persistence, and a little bit technique.
However I haven’t instructed you what’s possibly crucial one but…
Bonus: Do It With a Buddy
That technique is named friendship.
My two readers had one another. They inspired one another, they saved one another accountable, whereas I saved them each accountable.
The most important asset in conquering any concern is an ally. Somebody who might help you deal with your greatest demons. Who can maintain you up while you begin to fall. Who can lend a serving to hand while you want that additional push.
What’s additionally understated is the dedication that outcomes from tackling your concern with a buddy.
My two readers made a dedication to one another. Neither one in every of them needed to be the one which bailed. And so by them each being there, they saved one another going.
You may’t half-ass a concern. You need to go all in.
It’s good to set stakes for your self and create penalties, after which discover the allies and help networks to maintain you accountable.
From there, you ramp up gradual publicity. Give your self a little bit little bit of altitude coaching and reward your self for every of the small victories.
My weekend with the 2 readers was a triumph not due to the highway journey house, although that was fairly badass. It was a triumph as a result of we did it collectively. We created optimistic recollections and confirmed each other what was attainable.
That is what issues most, creating these optimistic associations. Making these lasting recollections. Redefining what is feasible.