The Horrors of Your Mind: How to Deal With Irrational Inner Fear

Fear of something hypothetically possible affects existing reality, leading to irrational actions or inexplicable inaction.



Imagine Anna, a successful manager, who suddenly stopped using the elevator after watching a horror movie. Now she climbs the stairs to the twentieth floor every day, exhausting herself physically and emotionally. A rational understanding of elevator safety doesn't help - fear has taken control of her behavior.

Irrational fears are one of the most paradoxical aspects of the human psyche. They make us fear things that are statistically less dangerous than everyday activities like driving or crossing the road. These fears do not obey logic, but their impact on our lives is absolutely real.

Mechanism of formation of irrational fears
Neurobiological studies show that irrational fears form in the limbic system of the brain, bypassing the cerebral cortex responsible for rational thinking. The amygdala, an ancient brain structure, responds to a potential threat within 12 milliseconds, while a conscious assessment of a situation requires 500 milliseconds.


The Anatomy of Fear: Why the Mind Is Playing Against Us

Evolutionarily, fear was a survival mechanism. Our ancestors who feared rustling in the bushes were more likely to survive than those who ignored potential threats. The modern brain has retained this early warning system, but it is poorly adapted to the realities of the twenty-first century.



Professor Joseph Ledoux of New York University in his research on fear found that Emotional memory is formed independently of conscious memories.. This explains why we can rationally understand the safety of a situation while still experiencing intense fear.

Catastrophizing thinking
One of the key mechanisms of irrational fear is catastrophism—the tendency to present the worst-case scenarios as the most likely. A person who is afraid of flying focuses on plane crashes, ignoring statistics: the probability of dying in a plane crash is 1 in 45 million.


Practical strategies to overcome irrational fears

1. Cognitive reassessment techniques

Step by step:
• Identify the specific fear and the situation that causes it
• Write down automatic thoughts that occur in the moment of fear.
• Find evidence for and against these thoughts
• Create a more balanced, realistic thought
• Check your emotional response to a new thought


Mark, who was afraid of public speaking, used the technique. Instead of thinking, "Everybody's going to laugh at me," he learned to think, "Some people may be critical of my talk, but most people are interested in information, not finding flaws."

2. Graduated exhibition

This method is based on the principle of systematic desensitization. Instead of avoiding a frightening situation, you gradually approach it, starting with the least threatening aspects.

Example of a graduated exposure program for fear of flying:
1. View photos of aircraft (alarm level 2-3 out of 10)
2. Watch takeoff and landing video (alarm level 4-5)
3. Visiting the airport without flying (alarm level 6-7)
4. Short flight for 1-2 hours (alarm level 8-9)
5. Regular flight on vacation (alarm level drops to 3-4)


3. 5-4-3-2-1 technique for managing panic attacks

When irrational fear triggers panic, this technique helps bring the focus back to the present moment.

• 5 thingsWhat you see around you
• 4 thingswhich you can touch.
• 3 soundswhich you hear
• 2 smellswhich you feel
• 1 taste mouth




Long-term strategies for strengthening psychological resilience

Mindfulness meditation

Research on neuroplasticity shows that regular practice of mindfulness meditation physically changes the structure of the brain. The density of gray matter in areas associated with emotional regulation increases, and the activity of the amygdala decreases.

“There is space between stimulus and response. In this space lies our power to choose our response. In our reaction lie our growth and our freedom. – Victor Frankl


Technique of written expression of fears

Dr. James Pennebaker of the University of Texas found that Writing emotions for 15-20 minutes daily significantly reduces stress levels and improves psychological well-being. When we describe our fears on paper, we activate the prefrontal cortex, which helps regulate emotions.

Creation of a plan of action
Develop a specific plan of action for situations that cause fear. Having a plan gives you a sense of control and reduces anxiety. Include specific actions, relaxation techniques, people you can turn to for support, and positive affirmations.


When to seek professional help

Irrational fears require professional intervention if they:

• Significantly restrict daily activities
• Cause intense physical symptoms (panic attacks)
• More than 6 months without improvement
• Leads to avoiding important life situations
• Accompanied by depression or substance abuse


Modern psychotherapy offers effective treatments for phobias. Cognitive behavioral therapy is effective in 80-90% of cases. EMDR therapy helps recycle the traumatic memories underlying some fears.

The transformation of fear into

Paradoxically, irrational fears can be a source of personal growth. When we face and overcome our fears, we develop self-confidence and psychological resilience.

The story of Susan Jeffers, author of Feel Fear and Do It No Matter What, shows how a woman turned her fear of public speaking into a successful career as a motivational speaker. She did not get rid of fear completely, but learned to act in spite of it.

Daily practices to strengthen mental resilience:
• Morning meditation 10-15 minutes
• Keeping a gratitude journal
• Exercise to lower cortisol levels
• Practice deep breathing in stressful situations
• Regular communication with supportive people


Conclusion: The Path to Psychological Freedom

Irrational fears are not a sentence, but a challenge that can be accepted and overcome. Understanding the mechanisms of their formation, the use of effective self-regulation techniques and the willingness to seek professional help if necessary are the path to psychological freedom.

Remember: The goal is not to never feel fear, but to not let fear control your life.. Every step towards your fears is a step towards greater authenticity and fullness of life.

Glossary
Amygdala
Part of the brain's limbic system responsible for processing emotions, especially fear and aggression.
Catastrophe
A cognitive bias in which a person presents the worst possible outcomes as the most likely.
Cognitive behavioral therapy (CBT)
A psychotherapeutic approach aimed at changing dysfunctional thoughts and behaviors.
limbic system
The complex of brain structures involved in the regulation of emotions, motivation and memory.
Neuroplasticity
The ability of the nervous system to change its connections and behavior in response to new information, sensory stimulation, development, damage, or dysfunction.
Systematic desensitization
A behavioral therapeutic technique based on the principles of classical conditioning used to treat phobias and anxiety disorders.
EMDR therapy
A psychotherapeutic approach for the treatment of post-traumatic stress, based on eye movements and processing of traumatic memories.
Prefrontal cortex
The part of the frontal cortex of the brain responsible for executive function, decision-making and behavior control.