When you are afraid, you start going into fight or flight mode. Your body starts prioritising what is needed for immediate survival - screw routine body functions, if you don't make it past the next few moments there won't be a routine to return to. You stop digesting food. Cell repair slows or stops. You stop producing saliva, which is why your mouth goes dry when you're nervous just before making a speech or going into a difficult conversation. Your heart rate and breathing increase to ensure better blood flow. A cocktail of hormones like epinephrine and oxytocin are cued up and produced, which amplifies your body's ability to act (and remarkably, in the case of oxytocin, reminds you to seek help).
Don't be mistaken about what happens when you feel fear. Your body is readying itself to help you face what you fear in the way it knows how.
What causes us to feel fear?
1) Fear occurs to us unconsciously. Do you pause to think, hey, very angry looking snake! Maybe I should be scared. Of course not, it would be too late! Fear becomes much clearer when we examine what happens inside your brain. When you are afraid, the fear/anger/aggression/anxiety centre of your brain - the amygdalas (get used to this name, it's gonna keep popping up) lights up. And we've covered all the changes that happen in your body: your blood pressure, your hormones, your heart-rate. But remember how amygdala is like a train interchange with direct routes to different parts of your brain? There is a direct neural link between our amygdala and your pre-frontal cortex, the rational thinking part of your brain. And if we look closely enough or we think things through, sometimes we realise, argh! it's not an angry snake, it's just a prank toy that your annoying friend had thrown at you. Or if you've handled angry snakes enough times, your amygdala does not light as much. Your blood pressure and your heart rate do not increase as much, you realise what you need to do is to stay calm and slowly back away.
Finally, notice how fear, anger, aggression, and anxiety are processed by the same part of the brain, the amygdala. This is no coincidence. These 4 emotions are closely tied to one another; aggression maybe triggered because one is nervous, angry, or fearful. Being fearful may cause one to react angrily, as a self-defense mechanism. Fear, like all our emotions, happens to us. Mostly, we can't control how it originates. But we can control how it develops by understanding what exactly is causing fear and by choosing the response that dispels it
2) We fear what we are unconfident or uncertain about. Think back on your ancestors doing something they weren't confident or certain off - hunting a massive animal without a weapon, or eating a berry they've never seen before. Doing so would mean a very high chance of seriously harming themselves. Today, after many cycles of evolution, we have been wired based on these experiences.
Think about it. Are you ever fearful of something you've done before, and are good? Brushing your teeth, putting on your clothes, indulging in your favourite hobby (whatever it is)? Of course not. You know you can perform these functions easily. You are confident.
But many of us would have felt fearful and anxious the first time we ventured into something new: using a pair of chopsticks, riding a bicycle, swimming, going on a first date. We were uncertain about these functions, and we were not confident about performing them. However, once we have demonstrated to ourselves that we are able to perform these tasks, we are no longer afraid. The same applies to more challenging tasks. Some of us struggle with: public speaking, starting a business, having a very difficult conversation with the CEO... You are uncertain and unconfident if you can succeed. But once you have proven to yourself you are able to do it, even for the more challenging tasks, you are no longer afraid. People might start off feeling scared about public speaking, but after speech 3797, you're pro The catch, of course, is that sometimes, we are too scared to start.
Even if we were certain of something OR confident about something, many of us will still feel some amount of fear. We might be theoretically certain how we should use a pair of chopsticks, but if we have never succeeded in using them properly, we remain unconfident and will still feel nervous if we had to use them, especially when others are observing. You might also be confident about
3) we fear what is painful. Boxer. climbing 100 flights of stairs or doing 100 burpees. But pain is not just physical but mental. Failure is painful. Being judged is painful.
This is why you procrastinate. You either fear what you have to do bevause you don't know how to do it (you don't fear brushing your teeth for example), or you fear doing something becaue you know it will be effortful
4) we fear what we cannot control
Learn more about your amygdala, the amygdala hijack, the thalamus, the pre-frontal cortex, and how your brain works here.
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Summary:
- Fear and anxiety (and anger + aggression) are always
How we see stress changes how stress affects us
Generally, stress is bad for us. Throughout evolutionary history, stress has always been for short-term situations - we face some danger, our stress levels rise, we fight or run away, our stress lowers. Stress is a short-term boost to increase our arousal and attention, helping us make it through the next few moments.
But we were not designed to handle stress for prolonged periods of time. It causes our cells to die faster, our blood pressure to increase, parts of our brain related to memory and cognition to shrink, and to become edgier and more anxious. It causes about a 30% increase in the risk of premature death.
Unfortunately, humans have along the way developed a mastery of stressing over many things, over long periods of time. We stress about too little choice, too many choices, our future, our positions relative to others, how others see us, how others will see us in the future... an endless list.
So this seems pretty bad
But can how we look at stress change the effects it has on us?
Describe your image
Describe your image
Describe your image
Describe your image
Researchers from Yale University aimed to find out. They engaged 388 employees from a large financial institution in 2009 - this was just after the financial crisis had exploded, and these folks were stressed.
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All 388 completed a simple baseline questionnaire on stress and well-being
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163 participants were randomly picked to be in a "stress-is enhancing" group;
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164 participants were randomly picked to be in a "stress-is-debilitating" group
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61 were placed in a control group.
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Over the course of one week, participants in the "enhancing" and "debilitating" group were shown 3 videos of about 3 minutes in length. The videos tackled stress in 3 domains: health, learning + growth, and performance. The control condition participants did not view any videos.
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You can see an example of how the videos differed between the "enhancing" vs the "debilitating" in the photo slider above (scroll left or right with the arrows)
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We can see the results above:
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It turns out that people are able to change their mindsets quite readily.
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Participants in the "stress is enhancing" condition adopted a more positive mindset towards stress, and showed improved psychological readings and work performance.
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In contrast, participants in the "stress-is-debilitating" condition developed a more negative mindset towards stress and showed a slight decrease in psychological readings and work performance. Why is the magnitude of decrease smaller for "stress-is-debilitating" group? Remember the participants were already a group of highly-stressed individuals, who were working at a financial institution just after a major financial crisis.
These results suggest that our mindsets on stress can be changed, even if the amount of stress hasn't. Additionally, adopting a more positive view of stress is accompanied by a corresponding positive change in psychological measures and work performance.
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Related links
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To see is to believe. But do we believe what we hope to see?
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Why helping someone when you are stressed is one of the best things you can do.
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