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.

Outlines

00:00

🏋️‍♂️ Overcoming Fears and Anxiety Through Exercise

The speaker discusses the concept of anxiety as a buildup of energy in response to perceived danger. They share personal experiences and emphasize the importance of physical activity in managing anxiety and depression. The speaker suggests that exercise can be as effective as medication in reducing these conditions, and they advocate for making exercise a regular part of life to improve mental and physical well-being.

05:01

🎥 Not Going Into Your Own Movie: A Technique for Fear of Flying

The speaker introduces a technique for overcoming the fear of flying by not getting caught up in one's own negative imagination. They explain that anxiety can be controlled by not allowing one's mind to create fearful scenarios, and instead, focusing on the reality of the situation, such as the calm behavior of others on the plane. The speaker also provides specific advice for dealing with turbulence and accepting the rare possibility of a catastrophic event.

10:03

🛫 Accepting the Unpredictability of Life

The speaker discusses the importance of living in the present and not dwelling on past failures or future anxieties. They reference Lao Tzu and St. Augustine to illustrate the struggle between the mind and its tendency to wander into negative thoughts. The speaker emphasizes the need to practice mental control and to focus on positive aspects of life, such as preparing for the future without pre-living negative outcomes.

15:04

📚 Mental Preparation and the Power of Positive Thinking

The speaker shares insights from a book by Lainie Basham, a successful shooter, on mental preparation for competitions. They stress the importance of rehearsing solutions to problems rather than reliving failures. The speaker advises against getting mentally caught up in negative scenarios and suggests focusing on positive and empowering thoughts to build courage and reduce anxiety.

20:05

🚀 Final Tips for a Balanced and Less Anxious Life

The speaker concludes with practical tips for managing fears and anxieties, particularly the fear of flying. They reiterate the benefits of exercise and mental rehearsal of positive outcomes. The speaker encourages listeners to apply these techniques to improve their mental health and to avoid living in a bubble of fear, instead embracing the acceptable risks of life.

Keywords

💡Anxiety

Anxiety in the video is described as a build-up of energy in the body, often in response to perceived danger or stressors. It is a natural response that can be managed through various techniques. The video suggests that physical activity, such as exercise, is an effective way to dissipate this energy and reduce anxiety levels.

💡Exercise

Exercise is presented as a powerful tool for combating anxiety and depression. It is described as a natural way to release built-up energy and hormones like adrenaline, which can help focus and reduce the symptoms of anxiety. The video emphasizes the importance of regular exercise for mental and physical well-being.

💡Fear of Flying

The fear of flying, or aviophobia, is a specific phobia discussed in the video. It is characterized by an intense fear of being on an airplane, often leading to panic attacks. The speaker shares personal experiences and strategies for overcoming this fear, including mental techniques and accepting the rarity of catastrophic events.

💡Mental Techniques

Mental techniques are strategies used to manage and reduce anxiety or fear. In the context of the video, these include not engaging in negative imaginings ('not going into your own movie') and focusing on the present moment. These techniques help in redirecting one's thoughts away from anxiety-inducing scenarios and towards more positive or realistic ones.

💡Turbulence

Turbulence refers to the bumpy movement of an airplane during flight, which can trigger anxiety in individuals with a fear of flying. The video provides a practical tip for managing the anxiety caused by turbulence by using a glass of water as a visual cue to understand the actual movement of the plane.

💡Catastrophe

In the context of the video, a catastrophe refers to a rare but possible disastrous event, such as a plane crash. The speaker discusses accepting the possibility of such events as a part of living life fully and not dwelling on them excessively.

💡Mindfulness

Mindfulness is the practice of focusing one's attention on the present moment, rather than worrying about the past or the future. The video emphasizes the importance of staying in the present to manage anxiety and fear, particularly in high-pressure situations.

💡Preparation

Preparation in the video refers to the act of getting ready for potential challenges or events, without obsessing over negative outcomes. It's about being proactive and confident in one's ability to handle situations, rather than being paralyzed by fear.

💡Rehearsing Solutions

Rehearsing solutions involves mentally practicing how to overcome challenges or problems, rather than reliving the negative experiences. This technique helps in building confidence and reducing anxiety by focusing on positive outcomes.

💡St. Augustine

St. Augustine, referenced in the video, is a historical figure known for his philosophical and theological insights. The video quotes him to illustrate the struggle of controlling one's mind, emphasizing the need for practice and discipline to manage mental processes.

💡Lainie Basham

Lainie Basham is an Olympic medalist in shooting who authored a book titled 'With Winning in Mind.' The video mentions her as an example of someone who overcame personal challenges through mental training and emphasizes the importance of focusing on positive aspects of one's training.

Highlights

The video discusses overcoming fears and anxieties, elaborating on concepts from a previous Q&A session.

Anxiety is described as built-up energy in the body, preparing it for fight, flight, or freeze responses.

The speaker shares their personal remedy for anxiety: physical exercise to expend excess energy and reduce anxiety.

Exercise is compared to anti-depressants and anti-anxiety medications, showing its effectiveness in lowering depression and anxiety.

The importance of exercise for mental and physical well-being is emphasized, suggesting it's a must for those suffering from anxiety.

The speaker describes their personal experience with overcoming the fear of flying using specific techniques.

A technique called 'not going into your own movie' is introduced to combat fear of flying, which involves not letting one's imagination run wild with negative scenarios.

The speaker suggests observing the behavior of others on the plane to ground oneself and realize that the imagined danger is not shared by others.

A practical tip for dealing with turbulence is given: placing a glass of water on the tray to visually assess the actual movement of the plane.

The speaker emphasizes the importance of accepting the rare possibility of a catastrophe, such as a plane crash, to avoid living in fear.

The concept of living in the present moment is discussed, using a quote from Lao Tzu to illustrate the point.

The speaker references St. Augustine's quote about the mind's rebellious nature and the need for practice to control it.

The video mentions a book by Lainie Basham, 'With Winning in Mind,' which discusses mental preparation and the importance of focusing on positive outcomes.

The speaker advises against reliving or preliving negative experiences and instead rehearsing solutions to problems.

The video concludes with a reminder to practice the techniques discussed and to focus on positive, empowering thoughts.

The speaker shares their personal experience of using these techniques to manage anxiety and improve mental balance.

The video encourages viewers to listen to the podcast or watch the video multiple times for better understanding and application of the techniques.

Transcripts

hello everyone welcome

Channel today's episode we are talking

about overcoming fears and anxieties

this will be a part to my last ask me

anything my last AMA I did one I did it

also on overcoming fears and anxieties I

got a lot of emails asking me to follow

up and elaborate on certain concepts so

that's what I'm doing in this video I

will be elaborating on past concepts and

giving a brief brief summary of the

first overcoming your fears and anxiety

video now in the last video I talked

about when you have anxiety it's really

just build up energy your body when it

senses a danger it gives you that energy

you need to fight flight or freeze ok so

if you're if you're if you're faced with

an immediate danger you might have to

fight your way out you might have to run

away or if you're walking across a field

of grass and you spot a snake it might

be very wise to just freeze right and

that anxiety that you're feeling is just

that build up energy that your body is

giving you that maximum amount of energy

it's releasing all that good stuff the

adrenaline etc all those hormones that

are gonna make you use all your maximum

it's gonna allow you to use the maximum

level of strength and energy and focus

that you have to get you out of this

emergency situation

now sometimes were we're in an emergency

state but the the challenge is not for

hours or days away so for instance maybe

you have a speech you have to give you

know fear of speaking publicly is one of

is one of the top top phobias in in the

world you know across the world people

are scared to get up and talk in front

of people publicly and this might be

days away but it's torturing you for

days on end nights before so my remedy

for that is to get up and exercise go

for a run shadowbox wrestle

anxiety is controlled by physical

movement spend that energy and that

anxiety will just turn to an

invigorating sense of higher energy

instead of it being anxiety anxiety for

me how I translate it is having just way

too much energy over the top that I

can't think I'm in a panic mode ok so

when I spend that energy I taper it off

my focus comes back I make less mistakes

but I still feel that sense of energy

but it's under control now there are

many many studies on exercise versus

antidepressants so they give one group

at

the presents one group they make them

exercise and this it shows that exercise

will lower depression just like

anti-depression medication and the same

thing goes for anti-anxiety ok

medication so people who take

anti-anxiety medications yes their

anxiety goes down but people who

exercise also their anxiety goes down so

exercise is a proven way to control

anxiety and depression now exercise it

for me I think it's a must if you're not

exercising you're not living to your

full potential mentally and physically

ok so there are countless studies out

there that show the benefits of exercise

both physically and mentally

antidepressants anti-anxiety medications

they all come with crazy side effects

that you don't want to have all this

because people don't want exercise guys

make exercise a part of your life

especially if you suffer from anxiety

exercise is a magic pill okay it's not a

pill it's a magic solution it's a great

solution to many of the world's problems

if you're getting old fast is because

you don't exercise if you have low

energies because you don't exercise if

you're depressed it's one reason one

strong reasons you don't exercise if you

have anxiety probably you don't exercise

exercise is a major factor I won't say

it's the end-all be-all solution ok

don't over don't misquote me out there

but it is a major component to having a

healthy life ok so I also talked about

overcoming your fear of flying I said I

would elaborate on it in a future

episode this is a different technique a

very different technique because when

you're on a plane you can't get up in

shadowbox and yes you can you can

exercise the morning of but when that

turbulence hits or the plane starts

making a weird sound and you start

getting really really scared I suffered

personally from the fear of flying I had

a serious phobia

I'm telling you extremely serious I

would get on the plane and my heart

would beat like crazy I would sweat I

would lose a few pounds from just the

nervousness I would land you know in a

wreck I'd be like it was a five-hour

fight I feel like I would have spent

like five days on the plane that's how

tired I was how exhausted I was of being

in this scared state so I was able to

overcome my fear of flying by using

several techniques but this one major

technique is it's a pearl it's a real

pearl I'm gonna share with you guys I

got it from a video program

psychologist who was also a pilot I

don't remember the name of the program

or the psychologist that that that made

the program I will try to look it up and

put it in the description for those of

you who are very interested in following

up on it I don't remember the name of

the program however it was such a golden

nugget it was such a great pearl of

wisdom that it helped me really lower my

anxiety and I practiced this technique a

lot since then and this I did this I

think was eight nine years ago and till

this day I practice it and it really

really helped me he called this

technique he called it not going into

your own movie okay a really simple

technique he says that look it's your

imagination that's driving you nuts it's

your imagination is driving you wild

it's your imagination that's causing all

this fear your own personal imagination

and he says when your imagination starts

to run wild you're going into your own

movie you're making a movie inside your

mind that's not the reality of what's

going on on the plane and that's what's

giving you all this fear so for instance

somebody with a phobia of flying and

phobia is the fear of flying is a major

one okay it's in the top ten for sure I

haven't checked the statistics but I

guarantee you fear flying's in the top

ten I know all sorts of people who are

scared of flying and when we're on that

plane and we feel a little bump on the

plane we start thinking hey something is

wrong with the plane this plane is gonna

crash or you hear a weird noise you know

planes make all sorts of weird noises

there's a lot of different type of

mechanisms on a plane and one of them

might be you know a little bit noisy or

whatnot and you hear this weird noise

that you don't know how to translate it

and you automatically start visualizing

that hey something is wrong with the

wing it's about to break off and we're

gonna crash as silly as that might sound

somebody with a phobia their imagination

is running wild

you might be thinking they hey the pilot

is asleep at in the cockpit and he's

about to crash his plane into a mountain

somehow and you're just these wild

scenarios are just playing out in your

mind and if you keep watching this movie

you will have a fear response and not

feel responsible snowball and create a

really serious problem while you with

you on that plane okay you'll start

having some serious serious panic issues

you know I might even start to panic on

the plane so

what he says he says look once that

movie starts to play in your mind stop

and look around you is anybody else on

the plane watching that same movie you

look at the stewardess he says she's

just pouring some orange juice for a

passenger the guy on your right he's

just watching it reading a magazine the

person on your left is playing a video

game the person in front of you is

having a polite conversation with

another passenger everybody is in a

different movie and look at the movie

that they're watching it's totally

different than yours they're not

panicking everybody on the plane is just

really relaxed and enjoying the flight

and you got to snap out of it you gotta

say wait a second I gotta get into their

movie there nobody else here is

panicking nobody else is thinking that

the wing is broken nobody else is

thinking that the pilot is asleep nobody

else is thinking that there's a

malfunction on the plane excuse me

nobody else is watching my movie this is

my movie it's not the true movie in

reality it's not a real movie this movie

I made it up I'm scaring myself so I

would keep snapping myself back out

especially I like to watch the

stewardess because the stewardess has

been on countless flights so whenever

there was a bump or a noise I just look

at her she's cool

everything's cool look at her her movie

get back in her movie whatever movie

she's watching that's the movie you want

to be in her movie is that everything is

normal and these noises and bells and

whistles and all these things going on

that's all normal the plane is shaking

the plane is bouncing and all that it's

all normal now this takes practice I

don't want to tell you that the first

time around the first time around it

lowered my anxiety but I would say 3540

percent it really helped me a lot right

off the bat off the first flight after I

learned that technique I mean I just

prepared myself to practice it and I

really lowered my anxiety it worked

really well for me now I would say that

I'm just a little bit uncomfortable on

planes I'm not I don't have a phobia

anymore I don't have a great future fear

my last fear really now is just

turbulence taking off landing I'm really

cool I'm mellow I can have a

conversation on the plane I could be

really really relaxed on a plane I can

enjoy the flight I'll watch a movie I'll

read a book I'll listen to an audio I'll

do all sorts of stuff everybody does on

a plane before I couldn't that was to

panic that was to stress to watch a

movie I was too stressed to listen to an

audio book it was just too strong

so for me and have to kind of like sit

in my bubble and just get in my own head

and mmm now I can really enjoy the plane

but turbulence still bothers me and he

gives another great trick for turbulence

a really phenomenal trick he says look

put a glass of water on your tray or a

bottle of water and he says because

people who are afraid of turbulence they

think that that bump is a ten foot five

foot you know

bump it's really a minut little movement

of a plane it's not even one inch and he

says look put a glass of water when

turbulence happened it's keep your eye

on the glass of water the glass of water

will move just as much as the plane it's

a great visual cue to teach you how very

little that plane is actually moving

because if the plane were bouncing up

ten ten to five feet up in the air

bouncing up and down like this the water

would spill the water would fly out of

the cup right the the the water is

reacting exactly like the plane and

you'll just see a little tiny ripples

yeah the water will splash around here

and there a little bit and you might get

a little bit of swaying of the water but

nothing major and it'll just kind of

like calm down your imagination because

you have an objective view of exactly

how much that plane is actually moving

so what I like to do is I always buy a

bottle of water and I always like to

have a cup of water on my on my tray

table or a bottle of water a night and

whenever turbulence hits I just turned

my eyes to the bottled water I just see

how little it's moving I just remind

myself the plane is really not moving

that much it just feels that way and it

calms me down it calms me down now when

you're when you're not going when you're

avoiding going into this wild and crazy

movie it will calm you down but there

will always be this fear that hey planes

do crash it does happen okay so this

would be phase three of the program okay

so phase one don't want your own movie

phase two for turbulence this is very

specific this is very very specific for

flying put that water bottle on your

tray table put that cup of water and

look at it every time there's turbulence

you'll see that cup of water it's really

gonna give you a good view of what's

actually happening your imagination is

running wild again it'll calm you down

okay part three is accepting that

catastrophe can

then once in a blue moon so for instance

okay I I know that statistically flying

is safe I accept the risks of flying

however if I go on a flight and every

time I go on a flight I imagine it

crashing I've been in a million plane

crashes I've been in countless amount of

print crashes he says they look if a

catastrophe is ever gonna happen to you

it's gonna happen just once if you train

your mind not to think about these

things it doesn't mean that it can never

happen okay I can possibly get into a

car accident it can happen if you're a

competent driver you have your driver's

license and you're prudent you got to go

out there in the world and do your best

not to get into car accident it but it

still can't happen the possibility is

still on the table it may be less than

mmm it may be less than one percent but

we will see on the news that planes

crashed and cars have crashed we will

see it however the alternative is to

live in a bubble and not live your life

to the fullest extent that you can I

have to fly for my work I have to fly to

live my life I don't want to live in a

bubble so we have to make this decision

there's an important decision in life

are you gonna live in a bubble or you're

gonna take risks now if you're gonna

take risks sometimes bad things may

happen may happen they're highly

unlikely but if they do happen we want

them to only happen one time in our life

we don't want to relive or pre live an

experience so if something bad happens

let's say I get into a car crash

I don't want every time I get into my

car start thinking about the car crash

and think about it over and over again

till it drives me nuts and I'm too

scared to drive I don't want to relive

it a thousand times and I don't want to

pre live it I don't want to think hey

there may be another car crash in the

future and this reminds me of a very

very powerful quote by Lao Tzu Lao Tzu

is the founder of Taoism and this quote

is often attributed to Lao Tzu Lao Tzu

says that if you live in the past you're

gonna feel nostalgia sadness the type of

sadness if you live in the future you're

gonna feel an anxiety because the future

is uncertain bring the mind to the

present and that's really what this

techniques about when you're on the

plane and you start to get scared or if

you're on if it's competition day and

you start to worry like what's gonna

happen later tonight you're in the

future don't go in the future

think about what you got to do right now

tonight now are you gonna have breakfast

then you're gonna go take a nap then

you're gonna go have lunch then you're

gonna go to the Events Center then

you're gonna warm up you're not thinking

about the fight you're not thinking

about the match you just think about

what you're doing right now now this

takes practice this takes lots of

practice you get really good at this and

over the years I personally I think I've

gotten really good at it

people ask me how do you deal with this

you know I get often asked in interviews

are you nervous for this are you no I'm

not even thinking about it I'm just

thinking about what I gotta do right now

and of course I'm preparing for the

future I'm preparing this is not about

putting your head in the sand if you if

that's what you're thinking you got this

totally wrong don't go to the extreme we

are thinking about the preparation we

are thinking about getting ready but

we're not thinking about the possible

bad bad things that can happen on the

night of the event or the night of the

flight or whatever I'm not thinking

about horrible horrible scenarios that

can't happen I'm aware that they can

happen I'm preparing for them not to

happen I'm doing everything in my power

to prepare okay you got to think you're

you kind of you have to be a boy scout

but a boy scout whose imagination is

deeply under control by boy scout I mean

you're really prepared okay we're

getting prepared

confidence is competence we're really

getting ready we know the answer to the

problems we're practicing them over and

over again however we're not pre living

some kind of horrible experience and

we're not reliving a horrible experience

now to get good at this you got to

practice this in your daily life and

this reminds me of a quote from st.

Augustine st. Augustine gave a beautiful

quote and he hit this right on the head

he hit the nail right on the head he I

mean this quote is so deep that you know

what we're gonna probably talk about

this over and over again in future AMAs

he says this he says look I'm

paraphrasing here he says look I command

my hand and it obeys I command my hand

in a row base when I command my brain my

mind it disobeys so the mind has a mind

of its own so to speak he says look that

the hand is a body part the brain is a

body part my leg is a body part my body

parts obey me except one body part

there's one body part that defies me

sometimes now okay you could say that

so whether the body parts that are the

organs that are controlled

subconsciously he wasn't referring that

he's talking about the the the things we

do have control over you have control

over your mind but sometimes you don't

there's a wrestling match going on there

however you always have control of your

arm you always have control of your leg

why does the mind rebel why does the

mind control us back now Socrates talked

about this take our talked about many

great thinkers commented on this

phenomenon but the way st. Augustine

expressed it I thought was very special

you know why does my hand obey but not

the mind so I think it's it's practice

there is a struggle between the mind the

mind and itself there are different

parts to the mind and you have to subdue

them you have to subdue these parts and

it takes practice it's like everything

else it is a skill people ask me here

are you nervous about this are you

nervous about that do it I'm not even

thinking about that I'm not nervous

about I always tell them I'll be nervous

on fight nights you know when I talked

about in my last AMA that fighters are

never in between rounds telling me that

they're nervous are scared it's always

before when you're in it you're not

scared anymore because you're in it

you're fighting you're you're expending

that energy remember we talked about it

it's a buildup of energy however you

could be in it in your mind in your

imagination you're in it but you can't

spend that energy enough physically in

it you're mentally in it and it not can

drive you nuts don't get mentally in it

focus rather on your preparation on

what's going on in the moment and again

this is a practice it's not an

off-and-on switch people can do this at

variant degrees now there's a great book

on this a really great book called with

winning and mind by Lainie Basham Lainie

Basham was a silver medalist and a gold

medalist in in shooting okay it's a

great great author as well he's written

some great books one of them being with

the winning in mind now when he won the

silver medal he was very he was very

tortured about it he was very upset

about it because he didn't get the gold

and he decided to do everything in his

power to learn everything about the

mental game and after learning

everything about the mental game he won

the world championship he won a gold

medal excuse me in the Olympics and his

son also is a gold medalist champion he

also wrote about mental

it's an excellent excellent book and he

talks about only reliving the positive

aspects of your training only excuse me

only reliving the the successful aspects

of your skill training and of course

addressing problems but rehearsing the

solutions to those problems not

rehearsing the experience of failure

he's very adamant about never thinking

about the experience of failure and he

goes into his book on why he never wants

to re-experience failure more than once

the experience if he experienced failure

once that's it that's the last time he's

experiencing that unless he unless he

absolutely has to he's not gonna torture

himself by reliving or pre living some

kind of negative experience however he

will rehearse he will rehearse the

solutions to those problems okay this is

again I can't stress this enough it's

not about putting your head in the sand

doing like Homer Simpson you know Homer

Simpson's like they're like what are you

gonna what are you gonna do he says I'm

just gonna hide under a pile of laundry

and hope everything works out no this is

this is far from that okay really really

far from that it's about it's about

excuse me it's about rehearsing the

solutions and not living the consequence

okay mentally you'll be a lot more happy

a lot less stressful a lot less anxious

try these techniques if you're worried

about flying if you're worried about

flying when next time you're on a plane

practice not going into your own movie

practice being in the movie especially

of the stewardess and other people

around you what movie are they watching

oh they're watching a nice calm relaxed

movie how do I know this by their

actions everybody is nice and relaxed

nobody's worried now listen if the mask

from the top of the ceiling drops and

the pilots on the radio screaming a

mayday and then in the and the

stewardess is screaming for our life

listen you're gonna live that once it

may happen but the alternative to that

is to live in a bubble that's a worse

torture that's a worse consequence so we

take the lesser of two evils and we get

on that plane because it's an acceptable

risk

it's an acceptable risk and

not doing so would be a worse

consequence alright guys that is my tips

for you on overcoming your fears flying

and those two tips really really helped

me I use them also for my competitors I

tell guys don't go into your movie don't

go start worrying about what's gonna

happen a lot of competitors sometimes

they go on the on the mat maybe they get

armbar or something and they're reliving

that armbar over and over again

no rehearse the situation they escape to

that situation rehearse preventing that

situation rehearse all the positive

things that are gonna build courage that

are gonna encourage you and the word

encouraged means to build courage you're

only gonna have those thoughts

you're only gonna rehearse those

thoughts never watch a bad movie only

watch the good movies only watch the

empowering movies and I promise you guys

if you do this you're on the road to

having a healthy a more mentally

balanced and less anxious life it works

really well for me bad things happen to

me all the time mm-hmm I worry about the

future like everybody else but to a

controlled level mm-hmm don't die in a

million print crashes don't pre live a

million print crashes and when you have

a lot of anxiety exercise increase your

level of exercise and klee it doesn't

have to be strenuous exercise you should

be a warm-up jumping jacks shadowboxing

something that'll cause you to sweat you

will feel a lot better

you will feel amazing afterwards you

will feel you your mental acuity will

increase because when you have too much

energy you make mistakes okay

anxiety will lead to blunders you gotta

keep that energy level under control you

don't want to be too mellow and you

don't want to be too anxious and I hope

these tips will work for you listen to

this podcast and this video once again

twice two or three times and it will

help you immensely I promise it I'm also

uploading these now to iTunes I'm also

putting them up on SoundCloud so if you

want to follow it there check out

Tristar gym channel and a special thank

you to Tim time dot tech the work they

make the world's best recovery equipment

the world's best deep tissue therapy

device check it out I use it all the

time it is amazing and thank you all for

liking and sharing and see you all in

the next episode thank you

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