Clear Your Mind Of Fear In 90 Seconds

Hey, my friends, John Assraf here and welcome to another edition of my Achieve Even More session. I'm streaming live into my Facebook fan page right now and so many of our followers are there and we've got Instagram going right up above me right now trying to use technology. And so I'm waving back to some of the folks that are there today. We're going to be talking about a really amazing topic called fear and how to clear your mind of fear in 90 seconds or less. And so right now I'm fascinated with the topic of fear. And the reason I love talking about fear is because it's one of the things that holds most people back. So if you are one of the people that know what it's like to feel fear, hit the like or the love button and let me know. I'm streaming on two devices right now on my Facebook fan page, which is onassaraf.com and on Instagram simultaneously. So technology is just mind boggling what you've got to do. Being 57 years old, I'm always blown away by all of these new technologies. My kids use them so easily and I'm like, which button do you push? So fear, fear, fear. Here's just an opening question. Good morning to everybody who's joining me on my Facebook fan page now. Do you have fears? All right. Do you have fears? All right. And let me share something with you that I think is worthy of understanding. Many of you know, at neurogym we focus on how the brain works a little bit more. We work with world leading experts on understanding the circuits in the brain. What circuits that turn on, circuits that turn off. What causes our behavior? What causes perception? What are fears in the brain? So here's one question for you, okay? Not about the brain, but about fear. What's one fear that holds you back? Hi there, Dave. What's one fear that holds you back? Why don't you just type that in right now? And by the way, if you're on Instagram, hello there. If you're on Facebook Live. Hello there. If you're on Instagram, you want to join us on Facebook Live? It's onasrath is my handle over there, so you can join us there as well. Which is easier. I can see comments on my Facebook Live. Lot easier. I can't see comments on Instagram, but I can see all the likes and the loves there. Hello there, Maru. Okay, so what's one fear? One fear that you have. What's one fear that you have? Let's have a little Bit of fun. I'm going to give you a couple of tools to use today to be able to recognize and eliminate fear I can share with you. So, Adele, fear of not being good enough. That's a great one. I. I know what that's like. Hi, Shannon. Steven. Fear of lack. Great. Fear of lack. Fear of loss. Fear of not being smart enough. Fear of losing loved ones. Fear of not being enough. Hello there from Vancouver, Juliana. Fear of being judged subconsciously. Success. Awesome. Fear of small spaces. Fear of defeat. So awesome. Awesome. Awesome. Fear of failure. So first and foremost, let's understand what is fear? Like, why did our brains, and specifically the brain stem and then the limbic system and the prefrontal cortex, why does fear play such an important role in our brain and in our lives? Can anybody guess why the fear circuit is so powerful and holds us back? Why, like, why does it hold us back so much? And so let's see if we can get some of the answers here. And again, Hi there. On my Instagram page, I hope you're enjoying. I'm also streaming live on my John Assaraf fan page, which is on Assaraf. So why is fear so prevalent in our lives? And what does it really do to us? And I think you're going to. Bianca, Hello. Says to survive. And so, absolutely, if you understand the organizing principles of the brain, the brain has one number one priority, and that is safety for survival. Right next to safety for survival is safety from any pain. Safety for survival first, then safety from any pain. So what kind of pain? Well, emotional pain, physical pain, financial pain, spiritual pain, mental pain. And so when you and I were born, we came pre wired with this survival and pain avoidance mechanism that anytime something happens in our external world that could cause us to pain, any type of spiritual, emotional, mental, or physical pain, we move away, okay, from that automatically, instinctually, part of the old reptilian brain. Okay? So first and foremost, you need to understand that fear is normal. Fear is a circuit. All right? And so here's what I want you to think about. Let's say you're driving your car down the highway and a light pops up on your dash. What does a normal driver think and do? Well, normal driver does not take a hammer and hit the light to turn off the light. A normal driver would go, oh, there's something going on in the engine, in the tires, in the trunk. The signal on the dash is nothing more than that. It's a signal. Fear from a brain perspective is a signal that something is going on in the brain's processing unit that interprets the external or the internal processing as potentially dangerous to and potentially painful and potentially can affect your life in a negative way. Now, you probably noticed, my word, that I used potential. Potential. And so, from a strictly neuroscience perspective, fear is a signal. Now, here's the problem. When were you ever taught to recognize the emotion, the energy that's in motion called fear, and then what to do about it? When were you ever taught that? And the answer is, for most of us, never. We are never taught that. Hold on. Got some really good jasmine tea. It's cold tea now. All right, so when you understand fear is just a circuit, and you understand that the brain's hierarchy, okay, of how it works is safety first, avoidance of pain next, and energy conservation third. Now we say, okay, so if there is fear and it's a signal and my brain wants to conserve energy, how does it conserve energy? And the answer is it just moves back away from fear, real or imagined, and into your comfort zone, into what your brain and you perceive as safety. So you move away from anything that has to do with fear, where you can get hurt emotionally, mentally, physically, spiritually. And to those watching me on Instagram, right now, I'm on my Facebook fence where I can actually see people's comments. So you may want to hop over there at johnassraf and I'll be able to see some of your comments. If you can see me and hear me well on Instagram, hit the love button, because those I can see. So somebody said, you know, fear is one giant illusion. Not really. It's not an illusion. However, fear, okay, is activated by a part of your brain called the amygdala that then activates the right prefrontal cortex, which then goes into your memory banks in lightning speeds to come up with any information that exists in your memory bank that you've read, listened to, heard about, or experienced that matches with the reason you have that fear. It's what is causing the fear. And so I'm going to give you a couple of tools, and just so you know, I created, as always, a little PDF for you, if you want, with a couple of inner sizes that I wrote out to help you calm your circuit. So I'm going to take you through the inner size and another inner size over here on how to fix your focus and lose your fear. So if you're on Instagram, up in the top link, you can get this. And if you're on Facebook, my team will put a link down there, and I'll also give you access if you want to an event on Thursday called Winning the Game of Fear, where I'll dive deeper into this and help you more. If you want. If you want just this, just click on the link and get it. If you want to sign up for the free event, which will be about a 75 minute event on recognizing eliminating fear, you can do that too. Okay, so now that you understand what fear. Fear is, let me explain to you a process. Then I'm going to give you some tools and then we'll say goodbye. All right, so let's say you have something that you want to do. A project you want to finish, a book you want to write, a business you want to start. A girl you want to call or walk across the room, or a guy. You want to achieve a goal. Okay? So if you imagine that when you set your goal, you're activating the left prefrontal cortex, which I like to call is the Einstein part of the brain. The part of your brain that can say, what can I imagine? Well, I can imagine myself achieving that goal. I can imagine myself making more money and living the lifestyle of my dreams. I can imagine. Fill in the blank. So you set the goal. So part one in the brain is setting of the goal, having that vision for what you want. But as soon as you do that, think of the goal setting part of your brain as the gas, or let me go the gas, the right hand, the right foot, and the pessimist side of the brain. So the right side is optimist, the left side is the pessimist, the brake. And here's what happens. You set the goal, you get excited. Dopamine is released in the brain. You feel like, oh, my God, I want to write a book. I want to meet that guy, I want to meet that girl. I want to grow my business, I want to get a raise, I want to get a promotion, et cetera. The very next part of the brain that activates is this part of the brain, the right prefrontal cortex. And this part of the brain is connected to other parts of the brain, of course. And the part of the brain I'm referring to is the amygdala, which fires off a sequence of any signals that correlate with you not achieving that goal and you getting hurt, whether it's physically, emotionally, mentally, financially hurt. And so when we have a fear of failure, those circuits light up and the motivational circuit deactivates and the thinking circuit deactivates. When we have a fear of being embarrassed if we fail, being ashamed if we disappoint ourselves or somebody else being ridiculed, being judged, succeeding and then failing, disappointing our family, our friends or ourselves. If that possibility exists inside the memory bank of our brain because of previous experiences or because we've read about it or heard it, if the possibility exists, the circuit fires up as a signal. Remember earlier I said fear is a subconscious signal. It's not the truth, but it's a warning signal to have you do what? Pay attention. So what does the average person do when that signal fires off? The average person doesn't know how to deal with the cortisol or epinephrine or norepinephrine adrenaline that rushes through their body. And it's this uncomfortable feeling because the vibration has changed. And when your vibration has changed from being calm and relaxed to stressed with this new neurochemistry going on, the average person is like, I don't like this. Let me move away from this. This is the neurochemistry and the biological response or reaction that every human being goes through if they are not skilled. So the way you do this. And I'm going to show this to all of you that just joined us live. You want this? It's in my link in Instagram and there's a link below on my Facebook page. So the first thing to understand is something called the 4R process. Somebody type in the 4R process. The 4R process is I'm going to give you a simple definition. I don't have time to go into it in detail, but I will on my deeper training that you can sign up for for Thursday in the link after you get this. But four R stands for recognize, reframe, release and retrain. Recognize, reframe, release and retrain. So when, when the signal of fear pops up, I want you, instead of being reactive like most people do, go, oh my God, I can't do this. I don't want to do this. What if this happens? What if that happens? What if I get hurt? What if I lose my. Stop. Stop. Recognize that that circuit has flipped on in your brain causing the neurochemistry in your body. Recognize. Then you learn some reframing techniques which I'll teach you on the other event. I'm going to give you some tools right now and, and then you learn some release techniques. I'm going to give you two releasing techniques right now out of many that you can use. And then you retrain your brain to be hyper aware of the fear trigger. And you retrain your brain so that the meaning your brain has given the behavior the thing that you want to do shifts from being fearful to being what? Come on. If you're not going to be fearful, you're going to be courageous. All right? And so you want to turn fear into fuel for courage. Because once you have the neurochemistry of fear, you've got this little boost of energy to actually take off and use that neurochemistry like rocket fuel. But you have to learn the skill. So let me give you the first skill. Thank you, Jay. Recognize, reframe, release, retrain. So let's say you recognize that you're afraid of being judged or ashamed or ridiculed or disappointed or afraid of failure or success. Let's say you are. The first thing I want to do is I want you to bring up that emotion. And just remember, emotions are processed in the subconscious mind. Those release neurochemicals or the subconscious mind. You release neurochemicals in your brain through your body. That's called a feeling. So once you recognize the disempowering feeling of fear, here's what I want you to do. This is called take six, calm the circuits. Take six, calm the circuits. What do we know about the brain? Well, when the fear signal has kicked in, all right, it's releasing the neurochemicals, like I said, epinephrine, cortisol, norepinephrine, which is adrenaline. And some of it's good. Too much of it will cause you to fight, to freeze, to flee, run away, or to faint. Those are the four, okay, possible outcomes for the stress response or fear response system when it kicks in. So when that switch is turned on, think of it as a light switch that just turned on in your brain and then there's a cascade, okay. Of neurochemicals that causes a feeling. If you focus on the feeling, then you're going to think about what you feel. Then you're going to feel what you think about. And you create this self fulfilling doom loop of neurochemicals being rushed in your body. And if you do that every day, every week, every month, over and over again, you've now just set up a doom loop habit where that fear is going to drive your thoughts and emotions and behaviors or lack thereof. But what I want you to do is recognize the fear calmly. And you do this as soon as you recognize the fear that you can bring up on your own, you do the first inner size, okay, Inner size exercise for your physical body and your organs, inner size for your neuromuscles. All right? So when you feel fear, be in observation of it. Like the light comes on in the dash of your car. And then what you do is you take six deep breaths. But here's how you do it. In through your nose, out through your mouth, like you're blowing out of a straw. So it goes like this. Six breaths, 10 seconds each. Ready? Deep, rhythmic breath in. Up in the lungs, expand the diaphragm. So you get the diaphragm and the lungs expanding, And you breathe out like you're breathing through a straw. So you focus the energy out through the mouth. It causes your brain to actually get oxygenated. And guess why you want that? Well, when we're in a state of fear, we activate, okay, the vagus nerve, which constricts your blood flow, it slows down your heartbeat, it causes shallow breathing. So as soon as you alternate from that fear and stress response system to the calm. I'm sorry, from the stress and react system to the calm and respond system, your brain shuts off the fear circuit and activates the left prefrontal cortex. And when you can think, because blood flows back there again. So if fear is holding you back, there's nothing wrong with fear, but there just may be a lack of skill, of knowing when or what to do. Does this make sense so far? Does this make sense so far? So when you take those six deep, rhythmic breaths, that is what deactivates that stress response system in the brain and activates the. The relax and respond. You want to be in a responsive state as much as possible versus a reactive state. And this is key number one. All right, so I'm on Instagram Live right now. If you want a copy of the document here, you can get it, which actually will walk you through the intercessors. And you can also sign up, if you'd like, for my free training on Thursday on diving deep into fear, I'll give you some more tools and techniques. And on Facebook, which is right over here, you can click on the link below and get the copy of this and also sign up, if you like, for the free training on Thursday. Okay, so that is inner size number one. So when you are aware of fears, and I highly recommend, take a piece of paper and a pen or on your computer and write out what are all the fears you know, that you may have? And there's about 50 different types of fears, but usually three to five are what hold most people back. Fear of not being good enough, not being smart enough. Fear of being too old or too young, too Asian or Caucasian. Fear of failure, fear of success, fear of disappointment. Fear of being embarrassed, ashamed, ridiculed, or judged. Those are about 10 that hold a lot of people back. So knowing which ones are challenging you and having some tools to use will help you with the early stages of fear. The next inner size I want to share with you is called aya, right? Can you see that? Ayah? And maybe you can see that there, it's called aya. And aya is the next level of what you can do. Okay? So ayah stands for awareness, which we just talked about. Soon as you're aware, intention, and action. So how do you recognize and overcome fear? Well, you pay attention. You become mindful. You sit and take some deep breaths and ask yourself some really good questions. What fears are holding me back? Like. Like, just get real. Get real with yourself. Don't be afraid. Be afraid of the truth. If you understand the truth and then you have some knowledge and skills to work through, you can change that. So the take six, calm the circuits is the first inner size. I'm going to give you a slight variation of take six, calm the circuits, as you do the next inner size, and it's called ayah, Awareness, intention, and action. So think in this particular inner size. You take six rhythmic, deep breaths to calm the circuits. But here's a slight variation. This is like, a little bit more advanced, right? So what you do is as you breathe in, you say in the back of your mind, I breathe in calmness, I breathe out fear. So it goes like this. So as you are breathing in calmness, feel yourself getting calm from a level 10 fearful to 8 to 6 to 4, to 2, to just letting go of the fear. And as you breathe in calmness and you breathe out fear, I want you to visualize fear leaving your body. Just release it. Remember, it's a neurochemistry that you're feeling. So what you do is you give your brain the instruction of what you want. So I breathe in calmness, I breathe out fear, or I breathe in calmness, I breathe out stress, or I breathe in calmness, I breathe out anxiety. Just a few seconds of that is the first part of the inner size. But then what you do, then you say right after you do that, you now become aware and have a piece of paper next to you. And in the awareness state, what you want to do is become aware. Awareness of thoughts, feelings, emotions, sensations and behaviors. Thoughts, feelings, emotions, sensations and behaviors. So the first part is you become aware. No shame, no blame, no no guilt, no judgment, no justification, Just pure awareness. Then you ask yourself in this calm, relaxed state where you're able to respond, you ask yourself, what's my intention right now? Is my intention to be fearful? No. Is my intention to be courageous? Yes. Is my intention to overcome my fear? Yes. Great. So you have the awareness you set. One intention, not five. One. One intention. And then the last A is action. What is one action? I could take one action towards achieving whatever goal I have. So maybe one action is. I'm going to write one line of my book. One action is I'm just going to make one phone call. One action is going to ask for help. One action to move you away from what you don't want and move you towards what you do want. So when you do inner size number one, which is take six, calm the circuits, and you do inner size number two. Ayah. Now you are controlling your neurochemistry. You are using your brain the way it's supposed to be used, versus you being a victim of old programming, old conditioning, and fears that hold you back. One makes sure you are victorious. The other one, if you don't know how to do this, makes you a victim. So which do you choose? To be victorious or to be a victim? Because fear is not your enemy. Your lack of skill and awareness, that might not be working in your favor. So every day. I'm sorry, every Tuesday at 9 o' clock on my Facebook fan page with all of my amazing followers and friends, I do a little session like this. And then we have a whole bunch of other trainings that we do at Neurogym. If you want a copy of this week's lesson, clear your mind of fear, where I'll walk you through it in detail, just click on the link on Facebook. You'll also have an opportunity to sign up for a deeper training on overcoming your fear and winning the game of fear on Thursday. That's totally up to you. It's free. It's informative, just like this one was. You'll be introduced to some of our Neurogen programs that may help you. And if you're on my Instagram, it should be up on the link on Instagram. If you enjoyed this, give me a little like or love or give me a little comment. And as always on Facebook, to my wonderful friends and fans, thank you so much. Let me know if you enjoyed today's session. Give me a little, you know, hey, John, I enjoyed it. And by the way, would you mind sharing this? Help me spread the word. I want to help the world. I want to help you achieve more of your goals and dreams. I want to help you strengthen your mindset. I want to help you eliminate the mental or emotional obstacles that are holding you back. And if you enjoyed this, hit the share button and hit the like and the love button. Give me a little bit of loving. All right, thanks so much. We're right at the bottom of the hour and if your link isn't working for some reason. I see. Ruth, just make a note. My team will post in there. All right. Any comments? Did you learn a few amazing tools? This is. Listen, we're entering the era. We're in not entering. We're in the era of the brain and we are finally getting more answers to how to use this better. And that's what we do at Neurogen. We work with some of the leading experts in the world doing the research and then helping you achieve your goals. Listen, you can either be a goal setter in life or you can be a goal achiever. Setting goals is pretty easy. Achieving goals means using this better you have the ability. We know how to achieve goals better than ever before. And my goal is to help you achieve them faster and easier than ever before. Okay, have a great day. See you next Tuesday. Peace out to everyone on Instagram and on Facebook. And for those of you on Instagram, if you hop onto John Assaraf on Facebook, I'm live there and we have an easy way to answer questions there. Bye, everyone.