Fear—it’s a word we often associate with danger, uncertainty, or feelings of inadequacy. In today’s fast-paced, high-pressure world, fear can manifest in various ways, from anxiety at work to personal self-doubt. But what if instead of running from fear, we learned to embrace it?
In the WiT webinar “Brave New You: Igniting Courage, Extinguishing Fear,” Dr. Mary Poffenroth, a biopsychologist and expert in fear research, delved into the science behind fear and provided practical tools for transforming it into courage. From understanding how fear works in our brains to using neurohacks that can calm our nerves, Dr. Poffenroth’s insights offer an empowering way to confront our fears head-on.
If you’ve ever struggled with imposter syndrome, felt paralyzed by stress, or wished you could be braver in your personal and professional life, this blog is packed with tips and strategies that will help you harness the power of fear to fuel your courage.
Mastering Fear to Build Courage: Insights from Dr. Mary Poffenroth
Whether it’s navigating career changes, facing imposter syndrome, or managing the daily stresses of modern life, fear can stop us from reaching our full potential.
But the following strategies from Dr. Poffenroth can help you reframe your relationship with fear and step confidently into a braver version of yourself.
1. Understand the Biology of Fear
Fear is a natural and essential part of being human, driven by our brain’s ancient fear response system. The amygdala, the part of the brain responsible for processing fear, works to protect us by triggering the fight-or-flight response when it senses danger. However, in modern life, many of the threats we face are not life-threatening—yet our brains still react as if they are.
Key points about fear and the brain:
Fear and stress are linked: When the amygdala senses a threat, it often leads to what we call “stress.” This biological response is rooted in fear, whether or not the situation is actually dangerous.
Fear shuts down creativity: When we’re in a state of fear, our brain’s prefrontal cortex—the area responsible for creative thinking and problem-solving—goes offline. This makes it harder to think clearly or make innovative decisions.
2. Shift from “Be Fearless” to “Embrace Fear”
The phrase “be fearless” is a common motivational slogan, but Dr. Poffenroth saysthis idea can be misleading. Fear is a natural part of the human experience, and pretending it doesn’t exist won’t make it go away. Instead, the goal is to embrace fear and manage it effectively.
Reframe fear: Rather than seeing fear as an obstacle, consider it as a signal that you are pushing yourself outside your comfort zone, which often leads to growth.
Acknowledge fear to build trust: Especially in leadership, openly acknowledging fear can build trust among your team. When leaders admit they are scared but choose to move forward anyway, it creates an environment of authenticity and encourages others to do the same.
3. Distinguish Between Fictional and Factual Fear
One of the key takeaways from the webinar was learning to differentiate between fictional fear and factual fear. Dr. Poffenroth explained that fictional fear is based on imagined scenarios or outcomes that may never happen, while factual fear arises from a real and present threat.
Factual fear: This fear is rooted in real, immediate dangers, such as severe weather or health risks.
Fictional fear: These fears are often stories we tell ourselves, like fear of failure, imposter syndrome, or worrying about hypothetical future events. Fictional fears are often exaggerated or rooted in past experiences but are not immediately life-threatening.
By identifying whether your fear is fictional or factual, you can start to take control of the narrative and address it accordingly.
4. Utilize Neurohacks to Calm the Fear Response
To help manage fear, Dr. Poffenroth introduced several neurohacks—simple techniques designed to help calm the brain’s fear response and restore balance. One of the most effective techniques discussed was box breathing, a method used by Navy SEALs to manage stress in high-pressure situations.
Box Breathing Technique:
1. Inhale for four counts.
2. Hold the breath for four counts.
3. Exhale for four counts.
4. Hold the breath again for four counts.
This controlled breathing exercise helps reduce anxiety by signaling to your brain that you’re safe, which in turn calms the amygdala and allows your prefrontal cortex to function more effectively.
5. Recognize and Name Your Fears
A powerful tool for managing fear is to name it to tame it. By identifying and labeling your fear, you activate the logical parts of your brain, which can help reduce the intensity of the emotion.
The RAIN Method is a helpful four-step process Dr. Poffenroth recommends:
1. Recognize what you’re feeling—acknowledge that fear is present.
2. Assign a name to your fear, whether it’s anxiety, doubt, insecurity, or something else.
3. Identify whether the fear is rooted in a feeling of not being enough or a fear of losing control.
Navigate through the fear by using strategies like breathing exercises or reframing the situation.
By naming your fears, you begin to take away their power, making it easier to navigate through them.
6. Build a Courageous Mindset
Building courage is like exercising a muscle—you need to practice regularly to strengthen it. Dr. Poffenroth shared that practicing courage doesn’t mean the absence of fear; it means taking action despite feeling afraid.
Take small steps: Start with small actions that push you slightly outside your comfort zone. Over time, your brain will become more accustomed to handling fear, making it easier to face larger challenges.
Surround yourself with courageous people: Courage is contagious. By surrounding yourself with others who embrace their fears and take bold steps, you’re more likely to develop the same mindset.
7. Recognize Imposter Syndrome for What It Is
Imposter syndrome—the fear of not being good enough or of being exposed as a fraud—was another common topic in the webinar. Dr. Poffenroth emphasized that imposter syndrome is often rooted in fear and self-doubt but is not an accurate reflection of reality.
To overcome imposter syndrome:
Acknowledge it: Recognize that it’s normal to feel like an imposter when doing something new or challenging.
Challenge the narrative: Ask yourself whether the fear of not being good enough is based on facts or is simply a story you’ve internalized.
Take action anyway: Even if you feel like an imposter, keep moving forward. Over time, your accomplishments will prove that you are more than capable.
Dr. Mary Poffenroth’s webinar on courage and fear provided invaluable insights into how we can better understand and manage fear in our lives. Whether it’s overcoming imposter syndrome, handling work stress, or navigating personal challenges, these practical strategies help us shift from being overwhelmed by fear to building the courage we need to thrive.
By recognizing and naming our fears, using neurohacks like box breathing, and surrounding ourselves with courageous people, we can learn to face life’s challenges with confidence.
For more tips and a deeper dive into the strategies shared, be sure to check out Dr. Poffenroth’s book Brave New You and visit the WiT Video Library to watch the full webinar.
This blog is inspired by the WiT Webinar “Brave New You: Igniting Courage, Extinguishing Fear” with Dr. Mary Poffenroth. You can watch the full webinar on WiT’s Video Library.
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