Post by Steven Barnes on Jul 14, 2004 14:54:38 GMT -5
3:21:36 PM EDT Edit Entry Delete Entry
Dealing with Fear
This one is going to be short, but I'll add to it later. Basically, Coach Sonnon gave me a technique to deal with some long-entrenched fear issues. Let's just say I'd been struggling with them for more than 25 years, had tried innumerable therapeutic and meditative approaches, and this blew them all away.
1) Find a physical exercise that you can do continuously for 20-30 minutes in the aerobic zone. It should be simple, like walking a treadmill incline, using a rowing machine, a ski machine, walking hills, running at a steady pace, power-walking. Nothing complicated. The "aerobic zone" is most simply described as that level of exertion where you can talk, but you can't sing.
2) Spend 10 minutes specifically generating your fear response. Imagine/visualize the situation that triggers it, and really "get into" the fear. If you can generate enough emotion to cry, shake, feel sick to your stomach--now you're getting it.
3) immediately following the "generation", begin your aerobic exercise. continue for 20-30 minutes of sub-maximal, sweaty work.
##
Most people will enter cardio-respiratory distress and then the neurological adjustment called "second wind" (Scott likes to call this '2nd Gear") after 12-15 minutes. The physiological symptoms of CRD are very, very similar to the symptoms of fear and anger. Entering into "second wind" is your body finding a way to deal with the stress more efficiently. This adjustment is limbic in nature, a survival trait deeper than emotional pain or abuse (you wouldn't for instance, remember childhood abuse as you were running out of a burning house. The mind concentrates on current survival needs). By generating the negative emotion and THEN forcing the neurological adjustment, you are dealing with your emotional demons on the deepest, most powerful level imaginable. I do not currently understand the limitations of this technique. I would expect (perhaps) a 2-5% improvement every time. That means performing such a routine 3 times a week will cut a phobic response drastically in only a month. Give this a try, and let me know how it works!
--Steve
Dealing with Fear
This one is going to be short, but I'll add to it later. Basically, Coach Sonnon gave me a technique to deal with some long-entrenched fear issues. Let's just say I'd been struggling with them for more than 25 years, had tried innumerable therapeutic and meditative approaches, and this blew them all away.
1) Find a physical exercise that you can do continuously for 20-30 minutes in the aerobic zone. It should be simple, like walking a treadmill incline, using a rowing machine, a ski machine, walking hills, running at a steady pace, power-walking. Nothing complicated. The "aerobic zone" is most simply described as that level of exertion where you can talk, but you can't sing.
2) Spend 10 minutes specifically generating your fear response. Imagine/visualize the situation that triggers it, and really "get into" the fear. If you can generate enough emotion to cry, shake, feel sick to your stomach--now you're getting it.
3) immediately following the "generation", begin your aerobic exercise. continue for 20-30 minutes of sub-maximal, sweaty work.
##
Most people will enter cardio-respiratory distress and then the neurological adjustment called "second wind" (Scott likes to call this '2nd Gear") after 12-15 minutes. The physiological symptoms of CRD are very, very similar to the symptoms of fear and anger. Entering into "second wind" is your body finding a way to deal with the stress more efficiently. This adjustment is limbic in nature, a survival trait deeper than emotional pain or abuse (you wouldn't for instance, remember childhood abuse as you were running out of a burning house. The mind concentrates on current survival needs). By generating the negative emotion and THEN forcing the neurological adjustment, you are dealing with your emotional demons on the deepest, most powerful level imaginable. I do not currently understand the limitations of this technique. I would expect (perhaps) a 2-5% improvement every time. That means performing such a routine 3 times a week will cut a phobic response drastically in only a month. Give this a try, and let me know how it works!
--Steve
