Understand that fears cannot simply be eliminated; they must be replaced with new positive events or associations. This is a fundamental principle for unlearning fear and trauma.
Engage in a three-part process for fear and trauma relief: First, diminish the old experience by repeatedly recounting the traumatic narrative in detail to reduce its physiological amplitude. Second, relearn a new narrative that includes a sense of reward. Third, actively link these new positive associations back to the formerly traumatic event.
Utilize the power of narrative and top-down processing from the prefrontal cortex to override internal reflexes, including the threat reflex. Deliberately tell yourself a new story or attach new meaning and purpose to experiences to rewire your fear circuitry.
If working with a clinician, engage in detailed recounting of traumatic or fearful events multiple times. The initial retelling will likely elicit a strong anxiety response, but subsequent retellings will progressively diminish the physiological response, turning a terrible story into a ’terrible, boring story’ (fear extinction).
If access to therapy is limited, journaling in detail about traumatic or fearful experiences has been shown to be effective in diminishing the physiological response, similar to therapeutic retelling. However, proceed with caution and consider social support during this process.
Actively seek and maintain regular, trusting social connections. Social connection reduces levels of tachykinin, a molecule in the brain that amplifies fear and trauma responses, thereby providing neurochemical relief from fear and trauma and supporting the healing process.
Consider deliberately inducing short (e.g., five-minute) bouts of intense, self-directed stress daily, as this has been shown in animal models to reverse chronic stress effects. This could involve cold showers, ice baths, or specific breathing protocols that increase adrenaline, but caution is advised, especially for those with panic or anxiety disorders.
Practice cyclic physiological sighs for five minutes daily to induce calmness. This involves a double inhale through the nose (even if the second inhale is small) followed by a long, complete exhale through the mouth, which helps offload carbon dioxide and calm the nervous system.
For those without panic or anxiety disorders, practice cyclic hyperventilation for five minutes daily to deliberately increase autonomic arousal. This involves deep inhales through the nose and exhales through the mouth, with a breath hold (lungs empty) every 25-30 breaths for 25-60 seconds. This is a stimulating practice and should be approached with extreme caution.
Ensure consistent quality nutrition, ample sleep, and regular social connection. These foundational elements indirectly support trauma relief and fear management by regulating the autonomic nervous system, improving cognitive function, and chemically suppressing fear-amplifying molecules.
Evaluate your interoceptive-exteroceptive balance to understand your fear response. This involves assessing if your internal bodily sensations (interoception) are proportionate to external circumstances (exteroception); an imbalance can indicate a low threshold for fear/anxiety.
If experiencing single-event or constrained traumas, Eye Movement Desensitization Reprocessing (EMDR) therapy, performed with a clinician, may be beneficial. Moving eyes side-to-side while recounting the trauma can suppress the threat reflex and reduce anxiety, though it primarily addresses extinction, not the full replacement of memories.
If using anxiety-reducing supplements, consider taking them outside of sessions or periods where you are actively trying to amplify and recount traumatic experiences for extinction. Taking them during such times might short-circuit the necessary intensity for the extinction process, instead use them to return to baseline afterwards.
After consulting a doctor, consider orally ingesting 30 milligrams of saffron daily, as studies suggest it can reliably reduce anxiety symptoms. This is an over-the-counter option, but individual suitability and potential interactions should be discussed with a healthcare professional.
After consulting a doctor, consider taking 12-18 grams of inositol daily for at least a month, as studies indicate it can significantly decrease anxiety symptoms, with effects comparable to some prescription antidepressants. This is an over-the-counter option, but high dosages and individual suitability should be discussed with a healthcare professional.
After consulting a doctor, consider taking kava (e.g., 100mg extract, or 150mg active kava lactones) for about three weeks, as studies suggest it can potently reduce anxiety and improve depressive symptoms. Kava increases both GABA and dopamine, but individual suitability and potential interactions should be discussed with a healthcare professional.
Adopt operational definitions for concepts in discussions to reduce misunderstandings and arguments, facilitating clearer communication and progress.
Use Athletic Greens daily (once or twice) to cover basic nutritional needs, address potential deficiencies, and support microbiome health with probiotics.
Supplement with Vitamin D3K2, as D3 is essential for brain and body health (many are deficient even with sun exposure) and K2 supports cardiovascular function and calcium regulation.
Ensure proper hydration and electrolyte balance by dissolving one packet of Element (sodium, magnesium, potassium, no sugar) in 16-32 ounces of water first thing in the morning and during physical exercise.
Utilize the Waking Up app for meditation, mindfulness training, yoga nidra, or NSDR sessions, which can restore cognitive and physical energy in as little as 10 minutes, adapting to available time and desired mental states.