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Calm Goals

Wisdom to Calm Your Mind and Achieve Your Goals

Module 1


Module 2

How would you rate your life?

Are you happy?

Sadly, most people aren’t as happy as they could be…

Do you struggle with anxiety, fear, or depression? Do you feel like your life could be better?

Maybe you’re not happy with your relationships…

Perhaps you don’t physically feel as good as you think you could…

Or maybe, you want more financial abundance in your life.

Did you know that it may very well be your thoughts that are holding you back?

Mindfulness and Meditation

If you’re stressed out, tired, fearful, or dealing with anxiety, the solution may be much simpler than you think…

Although many people resort to medication to make them feel better and help them in life, there is often a much more natural way to improve the quality of your life and feel your best.

It’s called mindfulness and meditation.

In short, mindfulness is all about taking an active role in controlling your thoughts.

Harness the power of mindfulness that will help you take charge of your thoughts and change your life for the better.

If you’re not fully fulfilled in your life or just know deep down that things could be better, you owe it to yourself to take a look at mindfulness and meditation.

Are you tired of feeling like you’re waiting for something to happen in your life?

I’m here to tell you… to live the life that you deserve, a life where you get everything you want… you have to take the first step.

You can’t sit around and wait for good things to come…

You have to take action if you want to change your life for the better…

And here’s where to start making those positive life changes…

Here are just some of the ways mindfulness and meditation can help you:

  • Identify the things you really want from your life
  • Help you achieve the things you want to get out of your life
  • Become more successful in your business or career
  • Find a step-by-step plan for improving your health, your home life, and even your looks… all with just a few small change…
  • Become happier with the things that you already have… in fact, learning this simple principle can literally change your life overnight and by having gratitude for what you have… you can end up getting SO much more…

Benefits of calming your mind

When you learn how to control your thoughts and your mind, you will be able to…

  • Reduce stress
  • Eliminate anxiety
  • Remove irrational fears
  • Get the things you want the most in your life
  • Improve your relationships
  • Have business and career success
  • And make more money…

You’ll change your self for the better by making simple changes to your mindset…

How to Get Started With Meditation

Meditation has a huge number of incredible benefits – it decreases stress, it improves the memory, it aids mental calmness and much more.

And on his podcast, author Tim Ferriss finds that the one thing that most of his high-performing guests have in common is meditation.

The only problem is that meditation is also very difficult to get started with – or at least that’s the perception. Meditation often seems almost ‘mystical’ and can come with religious connotations. It involves a big commitment of time and a lot of discipline. And many people will work hard at it and still not see any results.

But it doesn’t have to be that way. If you’re keen to give meditation a go and to see the results for yourself, here are some ways to get started…

The Right Approach

The first tip is simply to approach meditation in the right way and to have the right expectations. If you’re expecting to become enlightened overnight, then you’ll be disappointed. Likewise, you shouldn’t expect that something is going to ‘happen’.

Instead, try to view meditation – to begin with at least – as a tool for helping you relax and just feel a little more at ease. The idea here is to let your thoughts pass by without engaging with them and to thereby get a ‘break’ from stress and anxiety and busy thoughts. Eventually, this can become a very relaxing place to ‘escape’ to whenever you need to take five.

And if you practice it regularly, the benefits will start to come.

With this in mind, try not to be too harsh on yourself. You’re allowed to scratch your face and you’re allowed to occasionally have distracting thoughts – just keep recentering and keep bringing yourself back.

The Right Strategy

To do this then, try just sitting down somewhere quiet and for ten minutes let your mind relax. Don’t engage with thoughts and instead just be aware of your body in space – and of any sounds you might notice in the background. Don’t ‘do’ anything, just ‘be’.

If you find this hard, then you can use something external to focus the mind. That might mean counting your breaths, or it might mean watching a candle flame. Another method is to use ‘worry beads’ which you can roll between a finger and thumb absent mindedly.

Tools

Another great tool to help you get the hang of meditation faster is the Headspace app. This app provides simple meditation sessions that you can digest in small chunks and will talk you through mindfulness. Another option is to use something like Mindwave. Mindwave is an EEG machine that can read your brain waves and thereby assess the level of activity in your mind. This is a very useful tool for gamifying the process of meditation – but it’s not cheap so keep that in mind.

In fact, you can even try using virtual reality in order to combat stress and that would allow you to visit a ‘happy place’ in a much more tangible way!

How Your Body and Mind Are Intimately Linked Through Your Hormones

In the book Calm Mind, Healthy Body, we discuss in detail the importance of having a calm mind and we look at how controlling and calming your thoughts can ultimately improve your health by removing the stress response.
But did you know that this also works just as potently the other way around? That is to say that your health can also impact on your stress levels? Even your hunger can impact on stress – which in turn impacts on hunger again. It’s a complex interplay and in a moment, we’ll see more about this works and why your lifestyle is a key factor in controlling your stress.

What Happens When You Eat

If you’re stressed right now, then one method you might be able to use to fix that is to eat more. When you eat, your blood sugar spikes. This is then in turn followed by a spike in insulin, which triggers the body to remove the sugar from the blood along with any nutrients.

If you’ve eaten carbs (which provide the fastest sugar spike) then you will also have tryptophan in the blood. Tryptophan is an amino acid that also happens to be a building block of the neurotransmitter ‘serotonin’. Because tryptophan can cross the brain barrier and because it gets left behind by the insulin response, this then leads to a sudden spike in serotonin in the brain and you feel very good.

This is why you feel in a good mood after you’ve eaten!

What’s more, is that serotonin eventually converts into melatonin – the sleep hormone. That’s why everyone always falls asleep after Christmas dinner!

What Happens When You Get Hungry

But let’s say you haven’t eaten for a while. What happens then?

Well, you now have very low levels of tryptophan in your brain and this in turn increases cortisol – there is no way to impact a single neurotransmitter in isolation; levels of one will always impact on levels of the other.

Cortisol then replaces serotonin and this increases the production of ghrelin – the hunger hormone. That’s what makes your stomach start to rumble. It also increases stress and triggers anxious thoughts. This is why we get ‘hangry’ and why you’re ‘not you when you’re hungry’.

Other Things That Impact on Your Mood

There are plenty of other ways we can impact on our levels of neurotransmitters and hormones too though.

For example, when you wake up first thing in the morning you will have been fasting all through the night. At this point your serotonin levels are incredibly low and you have high cortisol making you stressed. At the same time, the light from the sun also increases the release of cortisol which wakes you up (stress hormones are stimulatory whereas relaxation hormones tend to be sedative). Cortisol removes melatonin from the brain and also widens the veins via nitric oxide.

Then there are other things you can do: exercise for instance is well known to increase serotonin and other endorphins and boost the mood. It’s time to stop thinking of your brain as an isolated thing!

Why Stress Isn’t Always a Bad Thing – And How to Tap Into a Flow State

Your brain releases a large number of hormones and neurotransmitters in response to your cognition. When you are in danger, this leads to the release of dopamine, adrenaline and serotonin to help make you more alert, stronger and faster.

This is the fight or flight response and it’s you at your most powerful.

The problem is that many of us are stressed a lot of the time now and we don’t know how to turn off that fight or flight response. Thus we try to eliminate stress and think we would be a lot happier if we could.

But the reality is that stress isn’t a ‘bad thing’. Rather, stress is a valuable tool that we should tap into when necessary. The key is not to eliminate stress but rather to control it. In this post, we will look at some ways you can do that.

What is a Flow State?

A great example of stress as a positive thing is the flow state. Flow states are states of heightened concentration, increased focus and lightning reflexes. Often they are engaged when we partake in extreme sports, or when we’re completely focused on our work or a conversation.

But essentially, the neurotransmitters associated with flow states are very similar to those associated with stress. The only real difference is that you are producing more anandamide (the ‘bliss’ hormone) and more serotonin. In other words, the only real difference is that you are enjoying the experience rather than being afraid of it.

So if you can tap into that when you’re next stressed, then in theory you can experience those same heightened reflexes and attention whenever you need them.

The key is simply to try and see the stressful situation not as something scary but rather as an opportunity to learn and to develop yourself further. View it as a challenge and your body will adapt accordingly.

Eustress

Another example of ‘positive stress’ is what’s known as eustress.

Eustress is the type of stress that motivates us to do things when we need to. For example, eustress is the type of stress you experience when you have an exam coming up. This may not feel very nice – but that stress is actually what stops you from spending all day sleeping and motivates you to get up and revise. Studies show that people with no stress response don’t succeed as well in life and end up letting their talents go to waste.
This is something to note next time you need a kick up the rear – just remind yourself why what you’re doing is important and why you need to focus on it. If you can do this, then you can tap into the positive power of stress and stop seeing it as your enemy.

The rest of the time? Just try to distance yourself from that stress response and tell your body ‘thanks but no thanks’. If you remind yourself why you don’t need to be stressed, often this is enough to do it!

Why Negative Stress is Really Bad for You

You’ve probably been told before that stress is really bad for you. It’s something that is constantly rammed down our throats and we’re constantly being reminded how stress can cause heart problems, cause weight gain and generally cause all manner of problems.

This is not news then. But what we don’t get told so often is precisely why stress is so bad for us or what it actually does to negatively impact on our health. Read on then and we’ll look at the reasons why stress is actually such a problem and what you can do to prevent it – or at least to limit the negative consequences.

Stress and Your Physiology

The first thing to note is that stress has a profound and direct effect on your physiology. That is to say that it increases your heart rate, it increases muscle tension and it causes your blood to actually thicken. All of this is intended to make us more efficient at combat and better able to run away in order to escape danger. This is all controlled by the body releasing specific hormones – and those include dopamine, adrenaline, cortisol and glutamate among others. These are our ‘stress hormones’ (though some of them are more accurately described as neurotransmitters).

As the heart rate increases and the blood vessels dilate, more blood is sent specifically to the muscles and to the brain with the intention of enhancing focus and physical performance.

This is great news again for fighting and for getting away from danger. But what it also means is that blood is being directed away from your other systems – away from your immune system for example and away from your digestion. When you’re being chased by a lion, or falling off a mountain, those things just don’t really matter quite so much!

The Long Term Problem

The problem then comes when this is allowed to continue over a longer period of time. In the wild, chronic stress didn’t really exist: we wouldn’t have to worry about things like debt or having a mean boss!

And when stress doesn’t go away, that means that your immune system and your digestion never get the attention they need. This is why you can end up getting heartburn or becoming ill when you’re constantly stressed.
Meanwhile, your body is consistently releasing adrenaline and your heartrate is consistently beating hard. Eventually this can become a problem as well as you become more and more likely to suffer a heart attack. And remember, your blood pressure has also gone up – making you significantly more likely to experience very high blood pressure.

Likewise, this prolonged state of arousal can lead to a number of other issues. For instance, the heart working this hard for this long can potentially put a lot of strain on you and maybe even lead to a heart attack. Likewise, the constant secretion of adrenaline can eventually lead to ‘adrenal fatigue’. At this point, the body has exhausted its supply of adrenaline, leaving you exhausted and potentially even depressed.

About the Author

Mark Aquino, RN, MHA is registered nurse in CA, USA with experience in mental health. His own past battles with anxiety and depression led him to working in psychiatrist hospital settings in the Los Angeles region to help others get their lives back and thrive. A majority of the patient population that come in are either homeless or struggling financially, but they have potential to succeed even at their worst moments if only they find the right guidance and counsel to shift their mindset. You don’t need to be homeless or a patient to benefit from a change in mindset. There are many people that struggle in silence with the lack of progress to their biggest goals and can stand to profit from a little guidance from someone who has been there, gone through it, and succeeded.

On top of that, Mark also holds a Masters in Health Administration with a focus on business, entrepreneurship, and marketing since 2011. He is married, owns Factal.net, and lives happily with his wife and daughter. He helps people lead more productive and successful lives to be more valuable members of society.

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Are You Tired And Stressed Out?

You’re About To Discover A Complete Training Guide For Calming Your Mind, Improving Your Mindset And Feeling Better Without Medication…

  • Anyone can use this to start feeling better today
  • You don’t need to invest money in equipment or special training (my guide is all that you need)
  • Begin seeing results quickly!

Do you ever find yourself stressed, anxious, or just mentally exhausted? Unfortunately, when you’re stressed out and you’re not mentally calm it can even affect your physical health and overall well-being.

When most people are tired, stressed, or have anxiety, they often go to visit their doctor. . .

…of course, this often leads down a path of medication and other treatments that may provide some temporary relief, but don’t actually give you a permanent solution…

Not to mention, some people are looking for a more natural solution…

The Good New Is, You Don’t Need
Medication To Calm Your Mind…
If you’ve followed the fitness and health industries over the past few years, they’re always coming out with something new…

That’s right…

Although many people may look at medication as a “quick fix” for stress and anxiety, there is a better way…

One of the most effective and NATURAL ways to calm is your mind is through meditation.

Meditation doesn’t cost you any money, can be done almost anywhere, and it’s been scientifically proven to have positive effects on both your mind and your body…

Although meditation is a natural solution that everyone should embrace for calming the mind and improving overall well-being in our busy and hectic world…

There Are Some Misconceptions
About Meditation…

Many people think that meditation is about “achieving enlightenment” or that it’s used to recreate the effects of hallucinogenic drugs…

…and many think meditation is a practice related to various religions…

Although it can be all of those things, meditation is all about practicing control over your thoughts.

At the core, meditation is an ancient practice used by billions of people around the world that’s used to focus your thoughts and clear your mind…

In our busy world, it’s often hard to control our thoughts…

Reacting to our environments is often the case, and when you’re reacting, you don’t have control… When you discover how to successfully practice the ancient art of meditation, you can take back control in your day-to-day life and calm your mind…

I’ve been using meditation for years to improve my overall calm and general well-being, and I want you to be able to do the same things…

It’s not hard, as long as you learn from someone that knows what they’re doing…

That’s why I’ve put together the ultimate guide to calming your mind with the power of meditation…

Your Mind Is More Powerful Than You Realize…

Control Your Thoughts And Rid Your Life Of Stress, Anxiety, And Finally Have The Abundance And Happiness In Your Life That You Deserve…

  • This works for anyone that does it
  • It can be done without investing any money in equipment
  • You can literally start changing your life for the better in a matter of days!

Are you happy? Truly happy?

Would you consider your life to be full of abundance, or do you feel like things could be better?

Do you ever deal with anxiety, fear, or feel like your mind is controlling you… instead of you being in control of your thoughts? Are you fulfilled in your relationships, or could that part of your life be better too?

If so, you’re not alone.

Many people resort to drastic things such as intense therapy or medication to try to control their thoughts, mind, and live a better life…

Luckily, There are Natural Ways to Help You Live A Life Of Happiness, Abundance And Have Freedom From Stress, Fear, And Anxiety…

You already have EVERYTHING you need to live the life that YOU want to live.

That power comes from within your mind and you already have it.

You just have to learn how to control it…

You see, our minds are incredibly powerful…

Some Things In Our Minds Happen 100% Automatically…

This isn’t a totally bad thing.

Our minds have evolved over the years to keep us safe from harm.

In the distant past, our automatic response to certain situations saved our prehistoric ancestors lives…

You’ve likely heard of the “flight or fight” response, right?

That’s what I’m referring to here.

When we encounter something that our minds perceive as dangerous…

Our heart rate increases…

Our muscles contract…

And our mind starts racing and tells us…

“You’re In DANGER!!”

Of course, this automatic response is great when you’re being chased by a sabre tooth tiger or some other animal that’s out to turn us into lunch…

But in modern life, we RARELY face life-threatening danger.

That doesn’t mean the mind doesn’t perceive certain modern scenarios as dangerous… In fact, in many ways, the mind is confused. We’ve advanced so fast as a species, some things deep inside our minds have just not caught up…

Something as relatively safe as public speaking can trigger the “flight or fight” response in some people.

Most people let their emotions control them…

The Good News Is YOU Can Control Your Mind And Change Your Life For The Better…

When you learn how to control your thoughts and your mind, you will be able to…

  • Reduce stress
  • Eliminate anxiety
  • Remove fear from your life
  • Get the things you want the most in your life
  • Improve your relationships
  • Have business and career success
  • And make more money…

Although there are some free resources and information online that talk about harnessing the power of mindfulness, you need to learn this skill from an expert…

That’s why I’ve put together a step-by-step guide to controlling your mind, reducing fear and anxiety, and getting everything you want in your life…

Introducing…

Calm Goals PRO:

Wisdom to Calm Your Mind and Achieve Your Goals

(TWO powerful eBooks to success in ONE easy-to-use package)

What’s Inside Factal’s Calm Goals PRO:

 Module 1 – CALM MIND, HEALTHY BODY: Discover How to Calm Your Mind, Improve Your Health, and Take Back Control of Your Life (Full eBook)

 Module 2 – THE POWER OF MINDFULNESS: Change the Way You Think and Get What You Want From Life (Full eBook)

Full Description

 Module 1 – CALM MIND, HEALTHY BODY: Discover How to Calm Your Mind, Improve Your Health, and Take Back Control of Your Life (Full eBook)

This Is A Complete Guide That Will Teach How To Calm Your Mind, And Improve Your Overall Health And Well-Being Naturally

Here’s Just Some Of What You’ll Learn Inside…

  • Why perception is everything and how to take back control of your mind… and your life…
  • And over to meditation… if you’ve never meditated before, you’ll discover exactly what meditation is, why you need it, and how to get started today…
  • Meditation is a great way to calm your mind and take back control, but did you know it can also improve your health and even help you become more successful in your career?
  • The different types of meditation are revealed and you’ll discover which one is the best for you depending on how things are currently going in your life
  • A simple, step-by-step meditation program you can use to get started today…
  • How to become more present and use meditation in everything that you do…
  • You’re better than you are right now… hot to tap into your best you for ultimate performance in every facet of your life…
  • Most of us just walk through life, going through the motions like a zombie… Discover how to come “come back to life” with meditation…
  • Discover what a “flow state” is and why it’s important to the human brain…
  • Should you take supplements or should you avoid them? This question is answered inside the guide…
  • Why we’re wired and tired and how to have more energy than you’ve ever had without caffeine or other artificial stimulants…
  • The morning ritual you should adopt that will give you more energy, more calm and more focus each and every day…
  • An introduction on CBT or Cognitive Behavioral Therapy and how you can use it to better control your thoughts…
  • How use CBT to change your life forever and overcome anxiety…
  • The simple, yet natural way to sleep better and wake up more rested each day…
  • Plus, a whole lot more…

But don’t take my word for it…

Who Should Get This?
If you answer YES to any of the below, you need this…

  • You’re currently stressed out or dealing with anxiety
  • You’ve considered taking medication to help calm your mind (or you’re already doing so)
  • Sometimes you struggle with “turning off your thoughts” so that you can sleep and end up tossing and turning all night
  • You’ve tried meditation in the past but didn’t get the results you had hoped for…
  • You like the idea of calming your mind and improving your overall health naturally
  • You want to be the best “you” that you can be…

 Module 2 – THE POWER OF MINDFULNESS: Change the Way You Think and Get What You Want From Life (Full eBook)

This Guide Is All You Need To Master The Power Of Mindfulness…

Here’s What You’ll Discover Inside…

  • Exactly what mindfulness is and how to start using it in daily life…
  • The simple mindfulness exercises you can start using today to begin getting more control over your mind than you’ve ever had before…
  • An overview of CBT, or cognitive behaviour therapy, and why it’s incredibly powerful…
  • How to use CBT in real world situations to overcome fear and anxiety in your daily life…
  • How to use mindfulness to improve your success with the opposite sex and dating…
  • What causes stress in your life and how to overcome it by changing your thoughts…
  • Why the age old fight or flight response can actually be hurting you more than helping you in today’s modern life…
  • You may have “hidden powers” and not even realize it… discover how to tap into your hidden powers using mindfulness…
  • The power of visualization and how to use it in your life to get more of what you want…
  • How to become socially fearless with hypothesis testing…
  • The Law of Attraction and how to use it for a life of abundance…
  • Plus, a whole lot more…

This is the most complete guide to harnessing the power of mindfulness that you’ll ever find…

But don’t just take my word for it…

Maybe You’re Wondering If This Is For You?

If you answer YES to any of the below, you need this…

  • You’re currently feel stressed out
  • You deal with fear of things like public speaking…
  • You can’t seem to turn your mind off when during your day…
  • You’ve resorted to medication to help with stress, fear, and anxiety
  • You want to have more success in your life

 Look Inside:

Look Inside a sneak-peek preview of Factal’s Calm Goals PRO:

Everything You Need to Know About Panic Attacks in Order to Stop Them

It’s one thing trying to improve your ability to control your own stress response so that you can combat anxiety and improve your health. But it’s quite another when you experience serious panic attacks that leave you crippled and that prevent you from engaging in normal activities.

But in fact the tools you will use to achieve both ends are similar. The difference is just that panic attacks might require a more intense and a more focussed approach.

And in either case, understanding the biology behind the experience can be a fantastic tool to help you take control more effectively.

Let’s look at what panic attacks are and how you can take them on head-to-head.

The Basics of Panic Attacks

When you experience any kind of stress, it’s because your sympathetic nervous system is releasing specific hormones and neurotransmitters into your system. Specifically, these are:

  • Adrenaline (epinephrine)
  • Noradrenaline (norepinephrine)
  • Cortisol
  • Testosterone
  • Estrogen
  • Dopamine
  • Serotonin

When these occur together, your experience of pain is dulled, you become more attuned to your senses, your thoughts are focussed, your strength increases your muscles contract. Your heartrate accelerates significantly and more blood and oxygen are sent to your muscles.

But the thing is that this increases your overall strength your reflexes and your ability to fight or run. This is a useful response in the right context.

The problem is when you misinterpret these signals and cause a panic attack. What happens in this case is that you notice yourself get anxious and you become worried that this is going to cause you embarrassment or make you faint (perhaps because you have previous experience with panic attacks). You begin to hyperventilate and this combined with the elevated heartrate causes chest pain. And some people mistake that chest pain for the signs of a heart attack.

All this makes you more anxious and that in turn means you ramp up the response even more. Your heartrate increases more, you get more anxious and eventually you might even start to get dizzy from all that oxygen.

The Solution

The solution then is to recognize that you’re having a panic attack but not to give it any power over you. And the way you do this is to try and detach yourself from it and essentially continue to go about your normal business. Of course this is easier said than done but as soon as you stop letting it control you and as soon as you aren’t afraid of panic attacks, you’ll find they end a lot more quickly and eventually they can stop happening entirely.

Cognitive behavioral therapy can help with this, as can using the technique known as AWARE which is simply a set of steps to remove yourself from the experience and to avoid being afraid of the stress.
Most people will have a panic attack at some point in their lives but if you can understand what is happening and control your emotions you’ll find it can disappear as quickly as it arrived.

How Martial Artists Use Mushin to be At Peace and Be Unstoppable

If you’re looking to promote a calmer mind and a healthier body, then you could do a lot worse than trying martial arts.

This might sound like a contradiction. After all, martial arts are all about fighting – and that hardly screams ‘calm’.

But that’s only the mainstream perception of martial arts. If you actually look deeper and start to learn more about these disciplines, you learn that martial arts are about discipline, calmness and defence. There is no aggression here.

And mushin is perhaps the ultimate example of this – think of it like fighting in a meditative state!
What is Mushin?

Mushin can be loosely translated as ‘no mind’ and it’s something that you may actually have some familiarity with.

If you’ve ever been playing a sport and you’ve found yourself become completely fixated on that sport, then you might have noticed external distractions and other thoughts simply falling away. All that’s left is you and the game and this results in heightened reflexes, accuracy and performance. You stop thinking and let your body take over from you – and suddenly you become much better at combat.

This is something that scientists have been very interested in recently. In science, this is known as a ‘flow state’ or more accurately ‘temporo-hypofrontality’. In this state, your prefrontal cortex closes down and you’re left simply with your reflexes.

In martial arts, this is the goal during combat and it allows you to think without thinking and to become effective, efficient and harmonious.

Pushing Hands and No Mind

One way this is achieved in martial arts like Aikido, is through the rigorous training of technique. Every time we practice any movement whether it’s a dance, a fighting form, or the movements necessary to play an instrument, this causes neurons to fire in the brain (this is called an ‘action potential’). Each time we repeat the same movement, the same neurons fire. And each time this happens, the strength of that connection strengthens (through a process called myelination) and this makes it easier for those neurons to fire next time.

Ultimately, this results in the connections strengthening to the point where one neuron firing causes an automatic cascade and we can complete complex movements entirely without thought. It’s this rigorous training and practice that eventually allows the mind to step back and the body to act purely on instinct and reflex. And this can feel incredibly enlightening.

This can also be trained through something called ‘pushing hands’. Here, one opponent stands opposite another and pushes them gently. The defender then needs to react to that Kinetic energy by moving their upper body to prevent it from pushing them over and they then return the energy back by pushing their opponent. At no point should it be ‘force against force’ but rather it should be like two willow trees swaying in the wind.

With practice, an Aikidoka can develop this ability to the point where they react entirely without thought and can move out of the way of any attack.

How to Use ‘Fear Setting’ to Become Fearless

You have far more control over your fear and your stress than you probably realize. A lot of us think that we are at the mercy of our brains and don’t realize that in fact we control the emotional response we want to give.

When you’re stressed, it’s because you’re focussing on all the things that could go wrong. This is essentially you telling your body ‘I need to be stressed’. And when you do that, you trigger a sudden and powerful hormonal response. And if you don’t believe this is how it works then just consider the power of the placebo – this lets us fool ourselves into the most efficient hormonal response simply through belief.

You can do the same thing by removing the stress surrounding something and by telling yourself ‘I don’t need to be stressed’. So how do you do that? One option is by using Tim Ferriss’ ‘Fear Setting’ technique. Read on to find out how that works:

What is Fear Setting?

Fear setting is so named because it is based on goal setting. The idea in goal setting is to write down all your goals and how you’re going to achieve them. By writing them down, you make them concrete and you actually work out how to accomplish them.

Fear setting is similar and as counter-intuitive as it might sound, making your fears concrete can be very useful.

Because very often, we think about something we’re afraid of and we don’t really realize why it scares us. But if you use fear setting you can find the exact cause for the fear or the stress and you can look at it in a more realistic and scientific manner. In fear setting, you do this by writing down a) how likely each eventuality is to actually happen and b) what you would do if it were to happen. In doing that, you can rob it of its power over you.

And once you do this, very often you find that there really is nothing to be afraid of. Without wanting to be a cliché… there really is nothing to fear except fear itself.

How to Remove Your Fear of a New Job

Let’s take starting a new job as an example. This is something you maybe want to do but you might be frozen by fear or by anxiety.

So ask yourself: what are you really afraid of?

Perhaps:

  • Losing your old job and not having any work to come back to
  • Upsetting your partner and being divorced
  • Ending up on the streets with no money and no prospects

But now be honest about how likely these are to happen – most of them are pretty extreme. What’s more is that you can remove the likelihood of each one happening in a number of ways. For example, if you don’t leave your current job until you’ve been accepted somewhere else, then there’s no chance of being jobless. Likewise, if you did lose your job you could always take up unskilled work in the meantime. Or stay with your parents.

As you can see, there’s very little to be afraid of!

The Basics of CBT for Eliminating Stress

Whether you have normal levels of moderate anxiety, or you experience large amounts of stress leading to panic attacks and health problems, CBT is the number one tool for dealing with it. CBT stands for ‘cognitive behavioural therapy’ and is the preferred tool for therapists trying to deal with all manner of different psychological disorders.

This is partly because CBT has a huge amount of evidence supporting its effectiveness. But what also makes CBT so useful is the fact that it is portable and affordable. CBT involves teaching techniques which can be learned even remotely over the internet. This means you can teach yourself the techniques and be incredibly effective at controlling your emotions and your stress responses.

How It Works

The basic idea behind CBT is that we ‘think ourselves’ into our mental states. Associations and conditioning partly affect our emotional response to stimuli but so too does what we think.

For example, when you’re afraid of talking in public, it’s probably because you are thinking of all the things that could go wrong. You maybe think ‘people will laugh at me’, or ‘what if I stutter’ or ‘what if I faint?’. Thinking these things – and visualizing them as we tend to do – can be enough to trigger the release of hormones or other hormones and this then makes us panic and possibly even causes us to make those mistakes!
The trick then is to change those thoughts so that you no longer believe those things will happen. And if you can do that, then you can completely remove the fear and the response.

Cognitive Restructuring

The way you are taught to do this in CBT is through something called ‘cognitive restructuring’. This is a set of tools that you can utilize in order to ‘reprogram’ your thoughts and change your beliefs.

One example of this is something called ‘thought challenging’. Here, you simply challenge the negative thoughts that are causing you to be stressed or afraid by looking at how realistic they are. Would people really laugh at you if you stuttered? In all likelihood no – they would be sympathetic. Are you really likely to faint? Probably not.

Another very useful tool is something called ‘hypothesis testing’. Here you don’t just convince yourself that your fear is unlikely – you actually prove it to yourself to make sure you really believe it.

So how might you do that? One example is that you might put yourself in the situation you are afraid of and see what happens. So in this case, that might mean giving a speech in front of people and then purposefully stuttering to see if people react badly. Just remind yourself: it really doesn’t matter what they think. Now let yourself stand there and try to reduce stress. When you see that there is no negative outcome, you’ll remove the stress entirely.

Finally, CBT also incorporates meditation, exposure therapy and other known techniques to give you a powerful tool set for overcoming stress, phobias and more.

What is Meta Cognition?

Meta cognition simply means thinking about thinking. This simply means being aware of how your thoughts work as well as being aware of what your thoughts are doing at any given time.

This is split into two different ideas: metacognitive knowledge (knowledge of your own thoughts) and metacognitive regulation (control over your own thoughts using various strategies).

In theory, learning to better control your own thoughts can help you to improve your self-knowledge and to tap into the full potential of your brain at any given time. Let’s look at how you can do that.

Some Things You Didn’t Know About Meta Cognition

Firstly, what would be a good place to start with meta cognitive knowledge? A good place to start would be with the biology that underlies the way your brain works. By understanding this, you can know what’s actually going on inside your brain at any given time when you experience certain things or do certain things.

This means learning about the role of neurotransmitters and hormones and how they impact on your emotional state and also your ability to focus, to remember and to relax.

It also means learning about the nature of thought itself. This is a subject people don’t discuss that often but it’s filled with interesting titbits. For example, a sapir-whorf hypothesis states that we think in ‘language’ and that by changing the language we think in, we can actually upgrade our thoughts. For example, if you could think with shorter words you might be able to think faster. Likewise, choosing certain language could potential impact your emotions – so changing your vernacular could be a good strategy.

But then there are others that say language is unimportant. More important is the way we visualize what words mean or even feel what they mean by feeling what it would be like to enact a particular story we’re listening to for example. This is called ‘embodied cognition’ and it’s another very compelling school of thought.

How to Regulate Thought

Once you understand the nature of thought and how thoughts lead to learning, associations and the release of hormones and neurotransmitters, it can be useful to start thinking about the tools you can use to harness that knowledge.

One great example is CBT. This is ‘cognitive behavioural therapy’ which is a set of psychotherapeutic tools that are used to give people more control over their thinking. Self-hypnosis and neurolinguistic programming are similar examples of frameworks and tools for changing your thoughts. Likewise, so are different approaches to psychology such as psychotherapy.

Meditation is likewise the practice of controlling thought and also of being able to distance yourself from your thoughts.

There are various ways you can directly and indirectly impact on your emotions too. One example is ‘priming’ which basically involves watching films, listening to stories or engaging in activities you know will stimulate certain emotions just before you try and use them. Another is to use power poses or facial feedback to try and trick your body into acting the emotion you want to feel.

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