Breathe in Faith, Rise Above Fear: Your Path to Empowerment

welcome fearfully and wonderfully made soul today is my 13th episode and I want to dive deep into a topic that affects us all fear why do I always end each episode with reminders to trust in the Lord guard your heart and renew your mind stick around and you'll find out fear is a powerful emotion it can grip us paralyze us us and keep us from living our best lives but here's the thing about fear it's often

based on false evidence appearing real think about it how many times have you worried about something that never actually happened I know I've been there like right now I have spent the last month preparing to go on a plane to Spain and literally been going insane okay not that insane or I would not be a very effective therapist huh by the time this episode comes out I will hopefully be back from going overseas and had to

face my own fear of flying the mere thought of getting on a plane sends my anxiety through the roof as much as I advocate for facing fear headon I find myself needing to practice what I preach here I am sitting in the Pod populi studio just days before embarking on a journey I'm using this platform as a form of catharsis sharing my vulnerabilities with you why because I truly believe that by opening up and being vulnerable

we can Inspire others to confront their own fears and hopefully I will settle my own so let's get into the sciency stuff of what happens to us when fear arises so what is fear fear is a primal emotion triggered by our brain's alarm system when it perceives a threat or danger this response is hardwired into our brains through Evolution as a survival mechanism to keep us safe from harm the following is what happens to our brain

when fear is triggered the brain activation fight flight freeze Fawn fight when we perceive a threat our amydala sends a distress signal to the hypothalamus activating the fight response this readies us for physical confrontation flight similarly the amigdala triggers the flight response preparing us to flee from the threat by releasing stress hormones like adrenaline and cortisol free freeze in extreme fear the freeze response kicks in causing us to freeze in place as a protective measure think

of panic attacks or anxiety attacks Fawn some may exhibit the Fawn response seeking to appease or please the threat to avoid them or to avoid harm release of stress hormones the hypothalamus signals the adrenal glands to release adrenaline and cortisol boosting heart rate blood pressure and breathing to prepare for action muscle tension fear causes muscles to tense priming us for physical exertion in response to the perceived threat heighten senses fear sharpens our senses making us more

alert to potential dangers and facilitating quick reactions blood flow redistribution blood is redirected from non-essential organs to vital ones like the heart and muscles ensuring resources for immediate action temporary suppression of nonin incent functions in intense fear nonessential functions like digestion and immune response may be suppressed to focus Solly on Survival fear evolved as a survival strategy for our ancestors to respond quickly to threats like Predators the flight or flight or freeze or Fawn response help

them make Split Second decisions to ensure survival while modern threats May differ our bodies still react to perceived dangers in a similar way this can lead to feelings of anxiety stress and panic even in non-life-threatening situations understanding the science of fear empowers us to manage it effectively techniques like deep breathing mindfulness and cognitive reframing can calm the body's stress response and reduce fear's impact on our lives by comprehending the biological basis of fear and its various

responses we can navigate fear more consciously and develop strategies to cope with it in healthier ways instead of resorting to methods like lighting up a joint turning to drinking mindless scrolling or binge watching Netflix to regulate the nervous system uh like I used to do I've chosen healthier approaches I've retrained my brain to prioritize breath work for instance I regularly use the free app breath Le which you can easily download I make it a point to

dedicate at least 10 minutes each day to practice so let's try this together for one minute this one is called the pranayama 7484 pattern so hopefully you guys can hear this I'm going to do it together ready inhale hold exhale hold inhale hold exhale hold inhale hold exhale so that was 1 minute now imagine doing that for 10 and how it could calm you down so why am I such a big advocate of breath work I

start all my sessions with breath work unless um the client's like not wanting that at all usually I started honestly with breath work and prayer so breath work is a v is vital for several reasons as it profoundly impacts our physical and mental well-being here's why it's important and how it benefits our system and mental health regulates the stress response breath work activates the parasympathetic nervous system which counteracts the body's stress response by engaging in deep

intentional breathing we can calm our minds and bodies reducing anxiety and stress levels improve oxygenation deep breathing techniques enhance oxygen intake and circulation in the body this increased oxygenation promotes better cellular function boosts energy levels and supports overall health enhances mental Clarity consistent breath work helps clear the mind and improve focus and concentration it can reduce mental fog enhance cognitive function and promote Clarity of thought promotes relaxation slow rhythmic breathing patterns signal to the brain that

it's safe to relax this leads to a decrease in muscle muscle tension lowered blood pressure and a sense of calmness and relaxation supports emotional regulation breath work is a powerful tool for managing emotions it can help us become more aware of our feelings regulate emotional responses and cultivate a sense of inner balance and stability boosts resilience regular practice of breath work strengthens our resilience to stress and adversity it equips us with coping mechanis mechanisms to navigate

challenges and maintain emotional well-being encourages mindfulness breath work is inherently mindful requiring us to be present and attentive to each breath this mindfulness practice Fosters self-awareness self-compassion and a deeper connection with ourselves but mostly I like it because it makes me have a deeper connection with the one who created breath think about it Genesis 2:7 States then the Lord God formed a man from the dust of the ground and breathed into his nostrils the breath of

life and the Man became a living being this verse is often interpreted as symbolizing God's Act of creating humans and giving them life through the breath he breathes into them it highlights the intimate connection between God's creative power and the essence of life represented by breath and it brings us back to the here and now that we do have power over our circumstances and he is the one in control surrendering all to this higher power and

truly Letting Go overall incorporating breath work into your daily routine can have profound benefits for your mental health it's a simple yet powerful tool that empowers us to manage stress improve focus enhance emotional regulation and cultivate a greater sense of well-being and resilience another powerful tool that I use to stabilize my fear is called the pause app created by John elridge so why not do a minute of that I usually do 10 minutes and and if

you download the app which is free you can choose which one but since we're only going to do 1 minute I there's only one choice so here we go Jesus I give everyone and everything to you I give everyone and everything to you God I give myself to you Jesus for Union with you I am created for Union with you God I give everything in me for Union with you Lord I need more of you God

fill me with more of you that's good that's enough for now so they have others on this app that I utilize depending on the day one that's called pause and guidance one that's called mental strength and Faith one that's called mental strength and love mental strength and Hope so I would really encourage you to check it out this helps me to be mindful in the moment it makes me realize that I need to surrender whatever is

grabbing my attention to let go and trust in the Lord with all my heart these two invaluable free apps along with a toolkit that includes acupuncture Chiropractic Care three mile walks alanine adrenal supplements and eliminating caffeine from my routine Have Been instrumental in my journey however the most most crucial aspect is developing a deep understanding of my body so you being equipped with the right tools fear may be a liar and while your mind May grasp

that it's empowering to know you're not bound by the fear that fear response as I once was for many years having lived with anxiety and fear most of my life due to lacking these tools I've dedicated myself to acquiring them and now have the privilege of helping others in their own journey of overcoming so let's dive into the Rel Relentless onslaught of fear that permeates our modern world from the sensationalism of mainstream media to the endless

cycle of Doom scrolling on social platforms it's all too easy to find ourselves drowning in a sea of anxiety whether it's the Spectre of global economic shifts the rise of artificial intelligence political uproar health crisises or personal tragedies fear has a way of enveloping us if we allow it but here's a key Point did you catch that if we allow it that's right we have a choice we have free will and you know what that means

it means we reclaim our power we can choose to trust in the Lord diligently guard our hearts against negativity and actively renew our minds with thoughts infused with hope and courage now let's equip ourselves with some potent cognitive behavioral therapy tools since I am a CBT therapist let's challenge the very roots of fear when it tries to creep in reality testing take a step back and ask is this fear rooted in concrete facts or mere assumptions

evidence Gathering take the proactive step of seeking evidence that either bolsters or challenges your anxious thoughts for instance I recently dedicated a week to immersing myself in resources about flying anxiety this included watching YouTube videos featuring insights from pilots and Gathering firstand accounts from individuals who have flown overseas by challenging my thoughts and Gathering a wealth of information I've empowered myself to confront my fears from a place of knowledge and understanding cognitive restructuring trans form those

negative self-limiting beliefs into empowering affirmations shift from saying I can't handle this to affirming I am strong and capable I constantly remind myself that the panicky feeling I experience when thinking about flying is akin to the fear I conquered during my first cold plunge moreover I reflect on the fact that I've successfully flown many times before long before my first panic attacked on Spirit Airlines back in 2016 behavioral experiments take proactive steps to face your fears

gradually through manageable experiments thus disproving their unfounded nature for instance when I had to take an emergency trip to Ohio last September I confronted my fear headon now whenever my mind tries to spiral into that dark anxious place I remind myself of that successful flight and the strength I showed during that time when fear grips me it's these verses from Psalm 23 and others that anchor me in faith and courage in my practice through the valley

therapy inspired by Psalm 234 even though I walk through the valley of the shadow of death I will fear no evil for you are with me I've learned the transformative power of going through dark valleys rather than avoiding them life's valleys are inevitable but going through them is where true healing growth and resilience lie it's about moving from being a victim to becoming a Victor from Fear to Faith trusting in the Lord guarding our hearts and

renewing our minds are key to this journey so let's memorize and meditate on these verses together Proverbs 3:5 and 6 trust in the Lord with all your heart and lean not on your own understanding in all your ways submit to to him and he will make your path straight Proverbs 4:23 Above All Else guard your heart for everything you do flows from it Romans 122 do not conform to the pattern of this world but be transformed

by the renewing of your mind then you will be able to test and approve what God's will is his good pleasing and perfect will remember it's not about sprinting through fear but navigating it with faith and courage with these tools and a heart grounded in God's promises we can face everything and Rise did you get that face everything and Rise as an acronym for fear thank you for joining me today until next time may you always

trust in the Lord guard your heart and renew your mind bye and now for the disclaimer to make sure you understand that you are responsible for you the content provided on the holistic counselor podcast is for entertainment and informational purposes only and is not intended as a substitute for professional medical advice diagnosis or treatment always seek the advice of your physician or other qualified mental health provider with any questions you may have regarding a medical or

mental condition never disregard Professional Medical advice or delay seeking it because of something you have heard on this podcast the views expressed on this podcast are my personal opinions and do not represent the views of any professional organizations with which I am Affiliated call your doctor 911 or 988 immediately if you have a medical emergency the holistic counselor podcast does not recommend or endorse any specific tests Physicians products procedures opinions or other information that may be

mentioned on the podcast Reliance on any information provided by the holistic counselor podcast guests appearing on the podcast at the invitation of the holistic counselor podcast or other listeners to the podcast is solely at your own risk confidentiality notice if you engage with the holistic counselor podcast by commenting or posting and are a client Please be aware that you may be revealing information that could compromise your confidentiality please remember that disclosing your identity or personal details

can be linked to your clinical material as a therapist I am Bound by confidentiality and will not respond to any disclosures of this type on this podcast I am committed to upholding the ethics and confidentiality of the therapeutic relationship which extends to all forms of communication in accordance with the laws and professional guidelines that govern mental health professionals I want you to know that your privacy is of upmost importance and you are responsible for protecting it

when interacting on this platform or any other public forum thank you