When fear motivates you and when it holds you back

Anxiety, fear, phobia, or fear of the unknown?  

Fear is one of the five basic emotions. It is an intense feeling that arises when encountering a threatening factor. Fear triggers an immediate defensive reaction that mobilizes the body to respond—fight, flight, or freeze. This sets off a series of physiological changes in the body, such as an increased heart rate and heightened muscle tension. Fear is a natural, short-term reaction to an actual and specific threat. It is an adaptive emotion, meaning it helps us survive by prompting actions that protect us from danger.

Unlike fear, anxiety is a long-term emotion, often stemming from less specific sources. It is characterized by a feeling of unease and tension, which may be accompanied by somatic symptoms such as muscle tension, rapid breathing, or a racing heart. However, these are usually not as intense as in the case of fear. Anxiety is associated with the anticipation of impending danger, catastrophe, or misfortune and can be triggered simply by imagining such threats.

When anxiety is directed at a specific stimulus, it can take the form of a phobia. A specific phobia is a disorder characterized by long-term, excessive, and irrational fear of a specific object, activity, or situation. Contact with the object of the phobia causes intense discomfort, which is why a person suffering from this disorder avoids situations where they might encounter it, significantly hindering daily functioning. For example, a person with social phobia may stop leaving the house to avoid meeting other people. Phobias can involve, 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 a phobia?

• Fear passes once the threat has ceased, whereas phobia symptoms can persist even after the danger has been eliminated.

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

Another type of discomfort, similar to fear or anxiety, can be the fear of the unknown – a common phenomenon in many of our lives. Fear of the unknown arises when we face a new challenge or a situation we have not experienced before. It is accompanied by a feeling of unease or reluctance. Often, these emotions subside once we encounter the new stimulus, replaced by the euphoria of having successfully handled the challenge. However, it sometimes happens that this fear prevents us from taking action in a new situation. 

Daring Greatly according to Brené Brown

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

1. ‍Understanding the role of vulnerability. Brown emphasizes that embracing one's own vulnerability involves acknowledging one's fears and uncertainties. This is a key step toward courage and opening oneself up to experiences – both negative and positive. ‍
2. Courage over comfort. In her 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 our comfort zone. In her view, accepting discomfort and uncertainty leads to personal growth and building resilience. ‍
3. Shame and fear. Brown shows how strongly shame is linked to fear. The feeling of shame often stems from the fear of not being good enough or of being judged by others. Overcoming shame requires the courage to be vulnerable and to share one's experiences with others.‍
4. The concept of "daring greatly." In her book Daring Greatly, Brown encourages us to "dare greatly," which means taking risks and facing fear in the pursuit of a more authentic and fulfilling life.‍
5. The power of connection. Brown emphasizes that fear can lead to isolation, causing feelings of abandonment and loneliness. Sharing our fears and experiences allows us to build deeper relationships and maintain connections. Opening up to other people helps transform fear into courage, leading to stronger relationships and a reinforced sense of belonging.‍
6. Practicing courage. Brown emphasizes that courage can be developed through practice. She encourages taking small steps to confront your fears.

Overcoming difficulties can increase our self-awareness and lead to valuable reflections on how we function. If we are not struggling with anxiety disorders and our fear is related to everyday challenges, applying Brené Brown's suggestions can help broaden our openness to new experiences and motivate us to take action, increasing our sense of agency. However, there are situations where we should not face our fears alone.

"Feel the fear and do it anyway" or seek professional help?

When faced with various forms of fear-based discomfort, it is easy to feel lost regarding exactly what we are feeling. We often cannot determine whether our feelings are merely a physiological reaction to a specific situation or a form of disorder that requires professional intervention. In psychology, it is crucial to understand whether we are experiencing suffering and whether a given state significantly lowers our quality of life. We should seek psychological help when:

• we experience anxiety that disrupts our daily life and makes it difficult to function at home, at work, or in social situations,
• we avoid a stimulus that triggers fear to such an extent that it limits our life opportunities,
• we feel intense anxiety when confronting the object of our phobia or even thinking about it,
• we feel fear that lasts for six months or longer and does not subside,
• we experience frequent and distressing physical symptoms of anxiety (e.g., heart palpitations, dizziness) or panic attacks.

There are many shades of fear, and each can affect us in a different way. Some fears are paralyzing, while others are motivating. There are fears we can handle on our own or with the help of loved ones, but there are also those for which it is worth seeking professional support. Overcoming fear can increase our belief in our own abilities and trigger 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. LeDoux J., Emotion circuits in the brain, Annual Review of Neuroscience, 23(1), 155-184, 2000.
2. 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. American Psychiatric Association, Diagnostic and Statistical Manual of Mental Disorders (5th ed.), 2013.
3. 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. Brown B., Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead, Gotham Books, 2012.
4. 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.