Overcoming Fear and Anxiety and more Part 2/2 - AMA 9 - Coach Zahabi (Available on iTunes)

Summary

In this video, the speaker shares personal techniques for overcoming fears and anxieties, particularly focusing on the fear of flying and public speaking. They emphasize the importance of physical exercise to manage anxiety and depression, comparing its effectiveness to medication. For flying anxiety, they introduce a psychological technique called 'not going into your own movie,' which involves refocusing attention away from fearful thoughts and towards the reality of the situation. They also suggest using a glass of water as a visual cue during turbulence to understand the actual movement of the plane. The speaker encourages viewers to live in the present, avoid reliving or pre-living negative experiences, and to practice these techniques for a more balanced and less anxious life.

Takeaways

• 💪 Exercise is a proven way to control anxiety and depression, as it releases hormones like adrenaline that can help manage these conditions.
• 🏃‍♂️ Physical movement helps dissipate the built-up energy associated with anxiety, turning it into a more positive and focused energy.
• 🎥 The 'not going into your own movie' technique helps in overcoming the fear of flying by not allowing one's imagination to create fearful scenarios.
• 🛫 During turbulence, using a glass of water as a visual cue can help understand that the plane's movement is minimal and normal.
• 📉 Accepting the rare possibility of catastrophes, like plane crashes, is part of managing fears, as it helps to live life fully without being paralyzed by fear.
• 🧘 Mindfulness and focusing on the present moment can reduce anxiety about future events, as it prevents the mind from dwelling on potential negative outcomes.
• 🤼‍♂️ For athletes and competitors, rehearsing solutions to potential problems rather than reliving failures can build courage and confidence.
• 📚 Reading books like 'With Winning in Mind' by Lainie Basham can provide insights and techniques for mental preparation and overcoming fears.
• 🧠 The mind can sometimes be rebellious, and it takes practice and effort to control it, similar to how one would train a body part.
• 🚫 Avoiding the 'bubble' mentality of living a life devoid of risks, as it can lead to a more confined and less fulfilling existence.
• 🎽 Regular exercise, even if not strenuous, can help manage energy levels and reduce the likelihood of making mistakes due to excessive anxiety.

Q & A

What is the main topic of the video?

The main topic of the video is about overcoming fears and anxieties, specifically focusing on the speaker's personal experiences and techniques they have used to manage these emotions.

How does the speaker describe the physical response to anxiety?

The speaker describes anxiety as a build-up of energy in the body, which is a natural response to perceived danger, preparing the individual to fight, flight, or freeze.

What is the speaker's recommended remedy for anxiety related to public speaking?

The speaker recommends physical exercise, such as running or shadowboxing, to expend the built-up energy and transform anxiety into a more invigorating sense of higher energy.

How does exercise relate to mental health according to the speaker?

The speaker mentions that exercise can lower depression and anxiety levels, similar to the effects of anti-depressant and anti-anxiety medications, but without the side effects.

What is the speaker's personal experience with the fear of flying?

The speaker had a serious phobia of flying, experiencing symptoms like a racing heart, sweating, and significant nervousness, which made them feel exhausted after flights.

What technique did the speaker learn to overcome their fear of flying?

The speaker learned a technique called 'not going into your own movie,' which involves not letting one's imagination run wild with negative scenarios and instead focusing on the reality around them, such as the calm behavior of others on the plane.

How does the speaker suggest dealing with turbulence during a flight?

The speaker suggests placing a glass or bottle of water on the tray table and observing its movement during turbulence to remind oneself that the plane's movement is minimal and not as dramatic as one's imagination might suggest.

What is the third phase of the speaker's program for dealing with fears?

The third phase involves accepting the possibility of a catastrophe, such as a plane crash, as a rare event, and focusing on living life to the fullest without constantly worrying about potential negative outcomes.

What advice does the speaker give about living in the present moment?

The speaker advises not to live in the past with nostalgia or the future with anxiety, but to bring the mind to the present, focusing on the current task or situation at hand.

How does the speaker relate the control of the mind to the quote by St. Augustine?

The speaker refers to St. Augustine's quote about the mind having a mind of its own, suggesting that while we have control over our physical actions, we sometimes struggle to control our thoughts and emotions, which requires practice and discipline.

What book does the speaker recommend for further insights on mental training?

The speaker recommends the book 'With Winning in Mind' by Lainie Basham, a gold and silver medalist in shooting, who shares her experiences and techniques for mastering the mental game.