How fear works and what to do with negative thoughts.
Imagine you’re about to do something you’ve never done before. Maybe speaking in public, riding a roller coaster, or taking part in a competition. Suddenly, your mind starts filling up with thoughts like:
- “What if it goes wrong?”
- “Everyone will be watching me.”
- “I’m sure I’ll make a fool of myself.”
Fear is activated in the form of negative thoughts that try to protect you from danger, but they often end up holding you back. In the following video, you’ll see what goes on in the mind of an athlete who is about to jump from a diving board.
Watch the video carefully and think about the following:
- What kind of thoughts appear in the diver’s mind before jumping?
- What effect do those thoughts have on his body and on his decision to jump?
- What strategies could you use to control your fear?
Why do negative thoughts appear?
Fear is a natural response of the brain when it perceives a threat . It can be something real, like a physical danger, or something imagined, like the fear of making a mistake in front of others.
These thoughts usually appear because the amygdala , the part of the brain that detects danger, sends out alert signals. In the diver’s case, his brain is trying to avoid a risk, but the problem is that sometimes our brain exaggerates the dangers .
Reflection: Think of a situation in which you felt afraid before doing something. Do you think those thoughts were completely true, or were they exaggerating reality?
How to control negative thoughts
The video shows how the athlete can manage his fear so he doesn’t get stuck . Some strategies that could help are:
- Recognize negative thoughts
- Identify what is going on in your mind.
- Ask yourself whether what you’re thinking is really true or whether you’re exaggerating the danger.
- Challenge those thoughts
- Instead of thinking “I’m going to fail,” try “it might not turn out perfect, but I’ll give it a try.”
- Change your perspective: instead of seeing fear as a problem, see it as a challenge.
- Breathe and relax your body
- Deep breathing helps calm the brain’s fear response.
- Relaxing your muscles can also help you feel more in control.
- Visualize a positive outcome
- Picture yourself doing well instead of thinking about the worst that could happen.
- Use your imagination to feel more confident before acting.
Reflection: Which technique do you think would help you most when you feel afraid in a similar situation?
What if the fear doesn’t go away?
Fear doesn’t always go away, but it can stop being an obstacle if you learn to manage it . What matters is not letting it control your decisions.
After watching the video, answer:
- What did you learn about how fear works in the mind?
- How could you apply these strategies in your everyday life?
- Do you remember a time when you overcame a fear? How did you do it?
Sometimes, the key isn’t to avoid fear, but to learn to act despite it. How could you take your next leap without letting fear stop you?