Change your attitude toward your inner Coward In order to deliberately use your perception to diminish the effects of fear, we need to create a concrete "object." We chose to use the "coward" inside of you. He carries all the fears you'll ever encounter in your life. We use the object of "coward" for the following reasons: • When you say something in your voice, you feel a sense of distance (from fear). Instead, the fear remains in the self - consciousness. • We avoid confusing cognition (thinking) with fear (being a "coward"), lest you "talk to yourself". • You can learn to distance yourself from your perceptions, which is exactly what we want you to do. "Coward" represents all your inner fears and will change as you grow up. In cognitive behavioral therapy [illustration], this is called the "inner child." Extensive research has repeatedly demonstrated the effectiveness of this treatment, and I have made incredible progress myself, which is why I have documented it in this book.

"This kid" is still a "coward," because we don't want you to stop being afraid, but to change your attitude toward fear. It's the only way we can get rid of their influence on your life. So, a coward will always be a coward, and there's nothing wrong with that. If you have changed your attitude towards him, then you will be proud to have such a "coward", because he is far less scary than you know and you think now. By the end of the book, you'll be kind to your inner coward. So you can face your fears and address them. From now on, nothing will stand in your way.

Fear itself is neither powerful nor special. Everyone feels this way, even though we may not always be aware of it. Later, we'll look at some powerful protective strategies that replace fears with extreme self-restraint, even making them hard to detect, in order to make them impossible to feel. You will find that no matter how hard you try to conquer your fears, they will not go away. Instead of simply being overcome, fear keeps coming back to you, showing up in inappropriate situations and gradually creating more problems in your life. You've learned your biggest fear. How are you feeling right now? Do you feel scared? Or frightened? Or are you already aware of these fears? Do you think the role these fears play in your life is normal? Or do you think you seem to be a special case? In the face of fear, inaction is often a mistake. It's different for everyone. In the face of fear, people sometimes react with panic, surprise, or resistance, but this often creates more fear because the person feels dizzy or more overwhelmed. It's perfectly understandable that you need a break when you feel a strong sense of stress in the face of these fears. Every moment of your life, you are pushing away your fear. I happen to have a few quick ways to distract you from your fears when you feel overwhelmed. These measures are effective not only for fear, but also for more intense fear, as they try to get your mind to "forget" the fear by getting you to focus on something else (but this shouldn't be a permanent solution, it may just be necessary for the moment).

Method 1: Be Aware of Your Present Situation and Feelings Observe what you feel mentally or literally. Dig deep within yourself for what you feel, see, or perceive. For example, "I see a TV," "I see a book," "I see my hand," "I see my nose." Next, try to describe the sound you just heard. Listen for every little sound. Can you catch it all? Or describe all the things you can smell and taste. Use your senses to feel everything. Method 2: Focus on Your Breathing Don't try to change the rhythm of your breathing, and don't try to control your breathing. Notice your breath by counting it. Count to "1" and inhale. Count to "2" and exhale. Count to "3" and inhale. And so on, when you get to "10," start again. This exercise can completely relax you in a few tens of seconds or a minute. Method 3: Slowly close your eyes until you can't see anything and imagine yourself as a cow lying on the grassland. Then he licks his mouth with his tongue like a cow. Channeling outer relief into inner relief will make you feel unimaginably relaxed. Keep practicing for one to two minutes. Fear is often the origin of all the problems in our lives. Fear-induced illness is just the tip of the iceberg. Underneath it lies an even greater fear, something we don't want to see or see. On a scale of 1 to 10, describe how afraid you are to face your fears. On a scale of 1 to 10, describe how urgently you want to diminish these fears. Everyone reacts similarly when they realize what they're afraid of, sometimes feeling overwhelmed and helpless, as well as experiencing chest tightness, dizziness or stomach cramps. Some try to run, walk around the block or sit alone under a tree. These are all good ideas, and I would do the same myself.

Change your attitude toward your inner Coward In order to deliberately use your perception to diminish the effects of fear, we need to create a concrete "object." We chose to use the "coward" inside of you. He carries all the fears you'll ever encounter in your life. We use the object of "coward" for the following reasons: • When you say something in your voice, you feel a sense of distance (from fear). Instead, the fear remains in the self - consciousness. • We avoid confusing cognition (thinking) with fear (being a "coward"), lest you "talk to yourself". • You can learn to distance yourself from your perceptions, which is exactly what we want you to do. "Coward" represents all your inner fears and will change as you grow up. In cognitive behavioral therapy [illustration], this is called the "inner child." Extensive research has repeatedly demonstrated the effectiveness of this treatment, and I have made incredible progress myself, which is why I have documented it in this book.

"This kid" is still a "coward," because we don't want you to stop being afraid, but to change your attitude toward fear. It's the only way we can get rid of their influence on your life. So, a coward will always be a coward, and there's nothing wrong with that. If you have changed your attitude towards him, then you will be proud to have such a "coward", because he is far less scary than you know and you think now. By the end of the book, you'll be kind to your inner coward. So you can face your fears and address them. From now on, nothing will stand in your way.

Fear itself is neither powerful nor special. Everyone feels this way, even though we may not always be aware of it. Later, we'll look at some powerful protective strategies that replace fears with extreme self-restraint, even making them hard to detect, in order to make them impossible to feel. You will find that no matter how hard you try to conquer your fears, they will not go away. Instead of simply being overcome, fear keeps coming back to you, showing up in inappropriate situations and gradually creating more problems in your life. You've learned your biggest fear. How are you feeling right now? Do you feel scared? Or frightened? Or are you already aware of these fears? Do you think the role these fears play in your life is normal? Or do you think you seem to be a special case? In the face of fear, inaction is often a mistake. It's different for everyone. In the face of fear, people sometimes react with panic, surprise, or resistance, but this often creates more fear because the person feels dizzy or more overwhelmed. It's perfectly understandable that you need a break when you feel a strong sense of stress in the face of these fears. Every moment of your life, you are pushing away your fear. I happen to have a few quick ways to distract you from your fears when you feel overwhelmed. These measures are effective not only for fear, but also for more intense fear, as they try to get your mind to "forget" the fear by getting you to focus on something else (but this shouldn't be a permanent solution, it may just be necessary for the moment).

Method 1: Be Aware of Your Present Situation and Feelings Observe what you feel mentally or literally. Dig deep within yourself for what you feel, see, or perceive. For example, "I see a TV," "I see a book," "I see my hand," "I see my nose." Next, try to describe the sound you just heard. Listen for every little sound. Can you catch it all? Or describe all the things you can smell and taste. Use your senses to feel everything. Method 2: Focus on Your Breathing Don't try to change the rhythm of your breathing, and don't try to control your breathing. Notice your breath by counting it. Count to "1" and inhale. Count to "2" and exhale. Count to "3" and inhale. And so on, when you get to "10," start again. This exercise can completely relax you in a few tens of seconds or a minute. Method 3: Slowly close your eyes until you can't see anything and imagine yourself as a cow lying on the grassland. Then he licks his mouth with his tongue like a cow. Channeling outer relief into inner relief will make you feel unimaginably relaxed. Keep practicing for one to two minutes. Fear is often the origin of all the problems in our lives. Fear-induced illness is just the tip of the iceberg. Underneath it lies an even greater fear, something we don't want to see or see. On a scale of 1 to 10, describe how afraid you are to face your fears. On a scale of 1 to 10, describe how urgently you want to diminish these fears. Everyone reacts similarly when they realize what they're afraid of, sometimes feeling overwhelmed and helpless, as well as experiencing chest tightness, dizziness or stomach cramps. Some try to run, walk around the block or sit alone under a tree. These are all good ideas, and I would do the same myself.