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‘Fear Hacking’ Is the New Positive Thinking

Embrace your fears

Whenever you feel afraid of the possible outcome of your actions, just go ahead imagining what could go wrong.

Next, plan what exactly you would you if things were to not work well. Finally, you will be surprised to see that nothing is really that hard as long as you are well prepared both mentally and physically.

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‘Fear Hacking’ Is the New Positive Thinking

‘Fear Hacking’ Is the New Positive Thinking

https://forge.medium.com/fear-hacking-is-the-new-positive-thinking-7019ec5dc4a5

forge.medium.com

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Key Ideas

Fear hacking

Fear hacking implies picturing the worst-case scenario and making sure, through action, that you are able to manage any difficult situation that can arise.

The first step after having imagined this scenario, is to create a plan to fight it if this should come true.

Embrace your fears

Whenever you feel afraid of the possible outcome of your actions, just go ahead imagining what could go wrong.

Next, plan what exactly you would you if things were to not work well. Finally, you will be surprised to see that nothing is really that hard as long as you are well prepared both mentally and physically.

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Establish what you can control

Recognize that in most situations, all you can control is your effort and your attitude. 

When you put your energy into the things you can control, you'll be much more effective.

Your influence

You can influence people and circumstances, but you can't force things to go your way:

  • To have the most influence, focus on changing your behavior. Be a good role model and set healthy boundaries for yourself.
  • When you have concerns about someone else's choices, share your opinion, but only share it once. Don't try to fix people who don't want to be fixed.
Identify your fears

Think about what you could do when failure happens.

Usually, the worst-case scenario isn't as tragic as you might envision. Acknowledging that you can handle the worst-case scenario can help you put your energy into more productive exercises.

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Your lack of courage may cost you

Our brains are wired to:

  • Discount the cost of inaction, 
  • Overestimate the probability of things going wrong and 
  • Underestimate ourselves.
Three big obstacles

...  help people  get unstuck when building their bravery:

  1. Appreciating why stepping outside their comfort zone is so important to begin with (i.e. No clear or compelling why).
  2. Setting the intention to consciously and consistently practice acts of courage.
  3. Knowing which acts of courage to start with – after all, being brave isn’t always predictable or straight forward.
Bravery habits
  • Speaking Up: Every act of courage is about laying something you value on the line for something you value even more. Speaking bravely takes no less.
  • Making Big Requests: If you don’t ask, the answer will always be no.
  • Confronting Long Held Fears: Most people suffer more from their imagination than they ever do reality.

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Seneca

“We are more often frightened than hurt; and we suffer more from imagination than from reality.”

Seneca
Being afraid won't keep us safe

We misunderstand the value of fear when we think that being constantly hypervigilant will keep us safe.

Being afraid all the time doesn’t keep danger away from us. Instead, we need to learn to recognize key signals that could predict risk, in order to actually feel calmer and safer.

Picking up the real signals

When we walk around terrified all the time, we can’t pick out the signal from the noise.

If you’re constantly scared, you can’t correctly notice when there is something genuine to fear
. True fear is a momentary signal, not an ongoing state.

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Getting Negative Feedback
Getting Negative Feedback

... is not the best thing to happen at work. It normally leads to a racing mind, emotional discomfort and increased blood pressure.

We may try to defend ourselves, or brush aside the feedba...

It’s Not Personal

Unless it is completely uncalled for, negative feedback generally has the intention of informing us about our areas of improvement. If feedback isn’t provided, you may not grow and improve. If no one tells you that you are doing something wrong, you will keep doing it wrongly forever.

Providing timely feedback may be a sign that the manager cares and wants you to improve.

Don’t Shoot The Messenger

One should not be defensive when provided with negative feedback, and understand that it is for our own good.

One needs to act on the feedback by approaching it from a neutral and objective standpoint, not taking it as a personal attack. Instead of reacting, just pause and listen. Reflect on the feedback, giving yourself some time and space to respond with a level head.

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Mastering ‘internal triggers'

To master time, master your ‘internal triggers.’

Try to understand the uncomfortable sensations you're trying to escape when you reach for your cell phone or email account, then learn ...

Tracking input

Many people use to-do lists without considering the amount of time it takes to complete a task

Practice  "timeboxing" your schedule: assigning a maximum amount of time for an activity. It can help give context and limits to ambiguous tasks.

Remove external triggers

A simple way to accomplish this is to manage the notification settings on your smartphone. 

Try turning off personal email notifications. Unless social media is part of your job, consider turning off notifications from apps like Facebook, Instagram, and Twitter during work hours. Designate a specific time during your day to check personal communications.

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The Fear Of Rejection

It interferes with performance and inhibits expression.

Taken to its extreme, we become totally preoccupied with not making a mistake, with seeking approval for security above all othe...

Define the Problem in Writing

Write a clear description of your problem, the answer to the question, “What exactly am I worrying about?”

Fully 50% of all problems can be solved at this definition stage. Many of our worries exist because we have not taken the time to sit down and really define clearly what it is that is bothering us.

The Worst Possible Outcome

Write out the worst possible outcome of the worry situation. Answer the question, “What is the worst possible thing that can happen as a result of this problem?”

It is resistance to facing the worst possible outcome that causes most of the anxiety and stress associated with worry. Writing it down will take away its power.

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Focus on learning

The chips aren’t always going to fall where you want them to, but if you understand that reality going in, you can be prepared to wring the most value out of the experience, no matter the outcom...

Redefining failure

Behind many fears is worry about doing something wrong, looking foolish, or not meeting expectations — in other words, fear of failure. By framing a situation you’re dreading differently before you attempt it, you may be able to avoid some stress and anxiety.

Approach goals vs. avoidance goals

Goals can be classified as approach goals or avoidance goals based on whether you are motivated by wanting to achieve a positive outcome or avoid an adverse one.

When you’re dreading a tough task and expect it to be difficult and unpleasant, you may unconsciously set goals around what you don’t want to happen rather than what you do want.

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Philosophy
Philosophy

A philosophy is the guiding compass of life.

Great philosophers were top scientists throughout history, and even the concept of science is based on the philosophy of em...

Solipsism

If we look at our dreams and the brain’s capacity to hallucinate, we can see that nothing outside our existence may be real.

Everything could be an illusion, a long dream, and we could be the only person that existed in a world of ‘Maya’. This is what solipsism is all about.

Idealism

The philosophy of idealism states that reality is something that exists on a mental level, and many or most of our outer experiences could just be imagination.

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