Understand that fears cannot simply be eliminated; they must be replaced with new, positive events or associations to be unlearned or extinguished.
Seek out licensed clinicians for prolonged exposure therapy, cognitive processing therapy (CPT), or cognitive behavioral therapy (CBT) to reduce fears and traumas. This involves repeatedly recounting the traumatic event in detail to diminish physiological responses, and then relearning a new, positive narrative.
Leverage your prefrontal cortex to attach narrative, meaning, and purpose to fear responses. This allows you to control or suppress reflexive fear by deciding whether to persist, pause, or retreat from a situation.
(With caution, ideally clinician-supported, not for anxiety/panic disorders) Perform cyclic hyperventilation for 5 minutes daily (deep inhale through nose, exhale through mouth, then every 25-30 breaths, full exhale and hold breath for 25-60 seconds, lungs empty) to deliberately induce a brief, stressful physiological state, potentially while recounting a traumatic event, to recalibrate the fear system.
Establish and maintain regular, trusting social connections to significantly benefit the process of working through fear and trauma. This positively impacts the associated chemical systems and neural circuits.
Evaluate your fearful memories to identify whether they are protective (preventing harm) or dangerous (maladaptively limiting behavior). This understanding is crucial for deciding which fears to address and how.
Utilize comprehensive lab testing services, such as Function Health, to obtain a detailed snapshot of your bodily health (e.g., heart, hormones, immune function, nutrient levels). This provides expert insights for improving your physical and mental well-being.
Ensure consistent quality nutrition and ample, regular quality sleep as foundational elements to support overall mental and physical health. This indirectly aids in managing fear and trauma.
To improve sleep quality and depth, and wake up refreshed, consider taking supplements like magnesium threonate, theanine, chamomile extract, glycine, saffron, or valerian root, or a comprehensive blend like AGZ, 30-60 minutes before sleep.
Drink electrolyte mixes like Element (containing sodium, magnesium, potassium, no sugar) by dissolving one packet in 16-32 ounces of water first thing in the morning and during physical exercise, especially on hot days. This maintains proper hydration and electrolyte balance for optimal brain and body function.
Orally ingest 30 milligrams of saffron daily to reliably reduce anxiety symptoms, based on multiple clinical studies in human subjects.
Take 18 grams of inositol daily for at least a month to achieve a notable decrease in anxiety symptoms, comparable to prescription antidepressants. However, avoid taking it immediately before or during sessions aimed at amplifying fearful experiences.
For severe trauma, consider ketamine-assisted or MDMA-assisted psychotherapy under clinical supervision. These treatments can help diminish the intensity of old traumatic experiences and facilitate the rapid relearning of new, positive narratives and associations.