When fear motivates you and when it holds you back

Anxiety, fear, phobia or fear of the unknown?

fear It is one of the five basic emotions. It is a feeling of great intensity that arises when in contact with some threatening factor. Fear triggers an immediate defensive response mobilizing the body to respond — fight, flight, or freeze. This triggers a series of physiological changes in the body, such as increased heart rate and increased muscle tone. Fear is a natural, short-term reaction to a current and specific threat. It is an adaptive emotion, that is, it helps us survive by provoking actions that protect us from danger.

In contrast to fear, Anxiety is a long-lasting emotion, often resulting from less specific sources. It is characterized by a feeling of anxiety and tension, which can be accompanied by somatic symptoms such as muscle tension, accelerated breathing or a faster heartbeat. Usually, however, they are not as intense as in the case of fear. Anxiety is associated with anticipating an impending danger, catastrophe or misfortune and can be triggered by just imagining this type of threat.

When anxiety is directed to a specific stimulus, it can take the form of a phobia. Specific phobia this a disorder characterized by prolonged, excessive and irrational fear of a specific object, activity or situation. Contact with the object of the phobia generates severe discomfort, which is why the person suffering from this disorder avoids situations in which they could come into contact with it, which significantly hinders daily functioning. For example, a person with social phobia may stop leaving the house so as not to meet other people. Phobias can concern, for example, specific places, physical stimuli (e.g. choking), animals, the sight of blood or injections.

What are the most important differences between fear and phobia?

• The fear passes with the cessation of the threat, while the symptoms of the phobia can persist even after the danger has been eliminated.

• Fear is a natural response to a real and current threat, while phobia is an irrational response to an object or situation. Phobia symptoms can occur even as a result of thoughts or ideas about a given stimulus.
• Fear is a necessary defense mechanism because it helps us avoid dangerous situations and prevent injuries. Phobias, on the other hand, hinder normal functioning, having no productive function.

Another type of discomfort akin to fear or anxiety can be fear of the unknown — a common occurrence in the lives of many of us. Fear of the unknown occurs when we are faced with a new challenge or situation that we have not experienced before. This is accompanied by a feeling of anxiety or resentment. Often these emotions subside when exposed to a new stimulus, and in their place comes the euphoria of having coped with the new challenge. However, it happens that this fear prevents us from taking action in a new situation.

“Great Courage” by Brene Brown

Brené Brown, a researcher and author of books, is known for her works on sensitivity, courage, empathy and shame. Her research and reflections focus on issues related to sensitivity and courage, as well as personal development and the building of psychological resilience. It also addresses many topics related to overcoming fears and confronting the unknown. Let's take a closer look at some of them.

1. Understand the role of sensitivity. Brown stresses that accepting one's own vulnerability comes with acknowledging one's fears and insecurities. This is a crucial step towards courage and openness to experiences — both negative and positive.

2. Courage over comfort. In his work, Brown points out that courage is not the absence of fear, but the ability to act in spite of it. She suggests that true courage lies in facing fears and stepping outside of our comfort zone. In her opinion, accepting discomfort and insecurity leads to personal growth and building resilience.

3. Shame and fear. Brown shows how strongly shame is linked to fear. Feelings of shame often stem from a fear of not being good enough or being judged by others. Overcoming shame requires the courage to be sensitive and share your experiences with others.

4. The concept of “great courage”. In his book “With Great Courage,” Brown encourages “great courage,” which means taking risks and facing fear in the pursuit of a more authentic and fulfilling life.

5. The strength of the bond. Brown emphasizes that fear can lead to isolation, causing feelings of abandonment and loneliness. Sharing our concerns and experiences allows us to build deeper relationships and sustain connections. Opening up to other people helps transform fear into courage, leading to closer relationships and strengthening the sense of belonging to a group.

6. Exercise courage. Brown stresses that courage can be developed through practice. It encourages you to take small steps to confront your fears.

Overcoming difficulties can increase our self-awareness and lead to valuable reflections on our functioning. If we do not struggle with anxiety disorders and our fear is related to everyday challenges, applying Brené Brown's proposal can help to expand openness to experiences and motivate us to action, increasing our sense of agency. However, there are situations in which we should not face our fears alone.

“Fear and do” or seek professional help?

Faced with a variety of forms of fear-based discomfort, it's easy to feel lost in what exactly we're feeling. We are often unable to determine whether our feelings are merely a physiological response to a particular situation or whether they represent a form of disorder that requires the intervention of a specialist. In psychology, it is crucial to understand whether we are experiencing suffering and whether a given condition significantly reduces the quality of our lives. We should seek psychological help when:

• we experience anxiety that interferes with everyday life and makes it difficult to function at home, at work or in social situations
• we avoid some stimulus that arouses fear in us so much that it limits our life possibilities,
• we feel intense anxiety when confronted with the object of the phobia or when thinking about it,
• we feel fear that lasts six months or more that does not go away,
• we experience frequent and bothersome physical symptoms of anxiety (e.g. palpitations, dizziness) or panic attacks.

There are many shades of fear and each of them can affect us in a different way. Some fears will be paralyzing, others motivating. There are fears that we are able to cope with on our own or with the help of loved ones, but there are also those with which it is worth turning to professional support. Overcoming anxiety can increase our faith in our own abilities and create a pleasant feeling of euphoria and joy. However, it is worth remembering that there is no obligation to be brave in the face of every fear.

_{Bibliography:}

1. _{American Psychological Association, APA Dictionary of Psychology (2nd ed.), 2015.}
2. _{LeDoux J., Emotion circuits in the brain, Annual Review of Neuroscience, 23 (1), 155-184, 2000.}
3. _{Etkin A., & Wager T.D., Functional neuroimaging of anxiety: A meta-analysis of emotional processing in PTSD, social anxiety disorder, and specific phobia, American Journal of Psychiatry, 164 (10), 1476-1488, 2007.}
4. _{American Psychiatric Association, Diagnostic and Statistical Manual of Mental Disorders (5th ed.), 2013.}
5. _{LeBeau R.T. et al. Specific phobia: A review of DSM-IV specific phobia and preliminary recommendations for DSM-V, Depression and Anxiety, 27 (2), 148-167, 2010.}
6. _{Brown B., Daring Greatly: How Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead, Gotham Books, 2012.}
7. _{Brown B., The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are, Hazelden Publishing, 2010.}