How to eliminate fear in your heart

The human heart, like the human brain, is a very complex structure in the human body, because many of a person's physical emotional reactions are produced and expressed through the human heart and brain. One of these emotions is called fear, which is an emotional expression that we often see in life. However, if a person often feels fear in his heart, it will have a great impact on his inner health. So how to eliminate the fear in his heart?

Practice exploring our inner world

Of course, the real question is how do we get past the fear that prevents us from taking action? If we never take action, then we will not have the wisdom mentioned above.

Getting rid of the fear brought by the outside world begins with facing the fear in our inner world. Every day, we should take some time to sit and meditate. You should spend at least 5-10 minutes every morning and evening. Especially when we are practicing meditation, we should maintain an attitude of curiosity about the present moment we are experiencing.

This attitude can be summed up by a question: What is happening now?

The more we practice exploring our inner world, the easier it will be to access what we truly fear deep down, such as unwanted thoughts, unpleasant emotions like anxiety and anger, and immature tendencies like jealousy and greed.

Learning to face the negative energy in our inner world has many benefits. First, we begin to realize that we can face whatever is in our inner world. By practicing letting go of our inner fears, we find that we have more courage to face those things in the outside world that daunt us.

Creating Space

The first and most important step in a scary situation is to free ourselves from the clutches of fear and create space between ourselves and the emotion of fear.

This isn’t achieved simply by ignoring the fear or trying to talk yourself out of it.

When we honestly acknowledge the existence of fear: “This is fear,” space is automatically created. In fact, a UCLA study showed that acknowledging an emotion can cause us to begin to reverse our physiological “fight or flight” response.

Control your breathing and study your fear

Once we acknowledge the existence of fear, the second step is to control our breathing, making it slow and gentle.

As we exhale, we try to make the exhalation process a little longer, and we explore with curiosity how fear manifests itself in our bodies. When we pay attention to the biology of fear, we notice that the space between ourselves and our emotions widens. We have become more objective about our emotions.

Visualize a positive outcome

As we practice more, we can create enough space between our fearful thought and the fearful emotion so that we are able to transform the fearful thought into a positive thought. We can visualize a positive outcome and make it something we want to do.

For example, when I go up to the front of the crowd and give a speech, I imagine the audience being actively engaged by what I have to say, and I try to maintain a friendly and responsible spirit while delivering my speech.

When we can see a positive outcome in our minds, it becomes easier to say, “I can actually do this!” Fear no longer holds us back.

1. Life is full of setbacks. We must train and grow through setbacks, and grow through storms and waves.

2. Don’t think in absolutes. We should think about problems through multiple channels and not be swayed by absolute beliefs such as "must" and "definitely". Zhuangzi said: "Misfortune lies within the shadow of blessing, and blessing lies within the shadow of misfortune." We should look at problems from two perspectives and make arguments from two points of view.

3. Always think of others when encountering problems. If you only think about your own interests, you will worry about gains and losses and lose your mental balance; if you think more about others, you will be selfless and broad-minded, and you will be happy forever.

4. Make friends as much as possible. How can you survive without friends, feeling depressed and deep in thought, without communication and without a place to vent? People with cheerful personalities can communicate through multiple channels and improve their psychological endurance. Seeing yourself through others and understanding their greater misfortunes is the best way to cure your own misfortunes.