Good fear and bad fear
Fear is a feeling that is defined by the anguish that one feels when facing harm or danger in a situation that can be both real or imaginary. It is also a misgiving or apprehension that someone has, that something opposite to what they want to occur, will happen to them. Fear is a negative feeling that, if not confronted appropriately, can affect a person's quality of life. The word fear has several synonyms, for example: dread, fright, panic, startle, alarm, terror, among others.
Spanish Neurosurgeon Mario Puig explains that fear is necessary to act quickly in dangerous situations such as when facing a predator. However, this fear becomes a problem when our mind uses these defense mechanisms to generate fears, that we experience as if they were real, but that are simple hallucinations or mirages that the mind creates. So, fear is a mechanism that acts in two ways. It can be an ally that protects us from real dangers, but it can also become an issue when it is based on our imagination and then it becomes a barrier.
To understand fear, consultant Puig explains that there are two types of thinking. Firstly, we have automatic thinking, which is what we use daily to make general judgments. This thinking can lead us to judge people, situations and things without really knowing them and can create negative feelings toward others without realizing, thus affecting our mental health.
Secondly, we have reflective thinking that allows us to make judgements in an objective manner. This helps us to be rational and hence it calms our mind down. This reflective thinking is productive and is required for almost everything. We must cultivate reflective thinking and train our mind to develop it.
How is fear produced?
Source: Image taken from https://www.cbc.ca/news2/interactives/brain/limbic-system.html
In the brain we have the limbic system, which is responsible for regulating emotions as well as the conservation functions of the individual. The amygdala is located in this region of the brain, which is responsible for detecting sources of danger and producing feelings of both fear and anxiety.
Stimuli are perceived by the amygdala. When threats are perceived, the amygdala responds by activating several brain areas that prepare the person to both fight or flee and seek protection. The amygdala releases stress hormones and activates the sympathetic nervous system which is key to preparing the body during emergency situations.
To face danger, the sympathetic nervous system causes a series of bodily changes that prepare the individual to face it. Hyperactivity of the brain immediately occurs, breathing accelerates, the pupils dilate, as do the bronchi. Also, there is an increase in the flow of glucose to the muscles, as well as in heart rate and blood pressure. Additionally, organs not vital to survival become slower.
Most common fears
To give us some consolation, all human beings suffer from some type of fear. There are individual fears that are derived from personality type. Psychology Today (March 2012) notes that there are five types of fear that are common in all humans:
- EXTINCTION: It is the fear of death. This is where the fear of heights or flying comes from.
- MUTILATION: It is the fear of losing some organs in the body. From this comes the fear of some animals that can attack the body, such as insects and snakes.
- LOSS OF AUTONOMY: It is the fear of not being independent and includes not being able to move and other aspects such as claustrophobia.
- LONELINESS: It is the fear of abandonment, rejection and becoming a person unwanted or respected by others.
- DAMAGE TO THE EGO: It is the fear of being humiliated or embarrassed. That's where, for example, the fear of speaking in public comes from.
Strategies to overcome fear
The NHS recommends the following techniques to control fear.
- When you are relaxed, reflect on how it feels physically to experience fear. This will help you manage it.
- Change the way you view fear. Remember that fear is an ally in dangerous situations. Understanding this can help us gradually expose ourselves to fearful situations in order to handle them successfully.
- Analyze and rate scary situation from 0 to 100. This will help you establish a priori the intensity of your feelings regarding fear.
- Once you know the situations that cause you fear, begin to solve them starting with the situation that is most uncomfortable for you.This may be difficult for you at first, but you have to be persistent. The more times you face a fear, the less scary it becomes.
- When facing fear, allow yourself to feel worried or scared without relying on distractions. This can help you prove to yourself that you are able to cope without running away or hiding.
- Be patient with yourself and handle fear without rushing. Overcoming a fear can take some time. Once that fear has been reduced by half, you can face the next one on your list. Over time you will be able to gradually overcome them all and control them better.
To conclude, fear is a negative feeling that can become a very serious obstacle to moving forward in life fully. You have to try to be brave to learn to manage fears. President Franklin Roosevelt said it well: “The only thing we have to be afraid of is fear itself.”
Bibliography
- https://www.youtube.com/watch?v=vjDtyMVLTvQ
- https://www.gaceta.unam.mx/el-miedo-respuesta-de-sobrevivencia-humana/
- https://www.youtube.com/watch?v=gDguEYSm6XU
- https://www.psychologytoday.com/gb/blog/brainsnacks/201203/the-only-5-fears-we-all-share
- https://www.smithsonianmag.com/science-nature/what-happens-brain-feel-fear-180966992/
- https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/facing-your-fears/
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https://www.kenhub.com/es/library/anatomia-es/sistema-nervioso-simpatico
