Remember excitement and fear exact same thing in your body the only difference is what your brain cause you're good now I want to give you one more example just to make sure that you really get how you can use this so a lot of you have written coursework writing service to me about your fear of fly and I can really relate to that fear because I used to have the exact same fear but I used this same strategy to conquer it here's how you're going to do it.

So first things first if you've got to do something that really makes you nervous or that you're afraid to do before you're about to do it come up with an anchor thought what's an anchor thought when anchor thought is something that's going to anchor you so that you don't escalate any situation into a full-blown panic attack or into a situation where you screw things up it's a way for you to anchor yourself you maintain control over what you're thinking and how you behave so here's an example of flying it's important when you're creating an anchor thought to pick something that is in the proper context of what you're afraid to do.

so for flying pick an anchor thought that has to do with the trip that you're taking so if I'm boarding a plane to fly back home to Michigan an anchor thought might be a picture in my mind of my mom and I walking on the shores of Lake Michigan where I grew up that's a thought that makes me happy it makes me excited and it's also related to the trip that I'm taking if you have a conversation that you need to have with your boss pick an anchor thought about how you feel after having that conversation maybe it's you picking up the phone and calling somebody that you you love and saying oh my gosh it went.

Therefore well or you know you walking out of the meeting and feeling like yeah I survived that conversation I feel pretty good about myself so now that you have your anchor thought you're ready to beat the fear how you're going to do it is this so let's go back to the example of the plane I'm on the plane and flying to Michigan we hit turbulence my body's going to start getting agitated right I'm starting to get nervous when Howard starts to race one of two things can happen I can't trol how my body might feel but I can always always control what I'm thinking about and I can always control how I act and so can you so when I'm on a plane and the turbulence hits 5 4 3 2 1 that's step 1 and it's essential and the reason why using the five-second rule five-four-three-two-one is essential is because that is how you switch the gears in your mind you awaken your prefrontal cortex and you trigger your brain that you're now in control of your thoughts you've interrupted the fear you've settled your thoughts and now your brain is ready for that anchor thought so then what I do after I go 5 4 3 2 1 is I insert the anchor thought that I've already come up with before the flight I start thinking about walking on the beach and being with my mom and my dad and I start telling myself I'm so excited to walk on the shores of Lake Michigan I'm so excited to see my parents now something remarkable is going to happen in your brain because you've interrupted the fear and because we've used the five-second rule to assert control and awaken your prefrontal cortex and because you have an image that can textually make sense to your brain because you're flying to Michigan you know your brain does your brain goes huh that was excited to go to Michigan because my body is in a state remember the first fact fear and excitement exact same thing what's the difference between fear and excitement what your brain is saying using the five-second rule in an anchor saw you can actually switch the gears in your mind and reframe the thoughts of fear into thoughts of excitement and because you have a vision that makes sense based on what you're doing your brain buys it you just tricked your brain now Dana used this technique she says she's never been so calm when she's been flying and Sarah used it too now Sarah Rosa she was petrified of flying but utilizing the five-second rule in 5 4 3 2 1 with an anchor thought check out this photo of her on a helicopter tour in Hawaii not only was the tour amazing but here's what's really amazing if fear stops you this will change your life and for those of you that are afraid of public speaking check out this photo of Carol she also had a fear of public speaking and by using this technique that I've just explained to you five-second rule anchor thought reframe your thoughts from fear to excitement something incredible happened she was able to beat her fear and give a speech to her nursing colleagues and that was something that was a life goal and also something she checked off her bucket list fear is real you can't control the feelings that are going to rise up in your body when you're on a plane or when you're talking to your boss or when you see somebody that's attractive and you you really want to go over and talk to that person but you can always control what you think and you can always make a decision about the actions you're going to take so the next time you feel afraid 5 4 3 2 1 go to that anchor thought tell yourself you're excited and that my friend is the power of how you beat here in five seconds less and don't forget I'm here to help you have where I can make sure you celebrate your successes on social media using the hash tag five-second rule tag me and if you ever have a question or you need advice you can always reach us at Flo at Mel Robbins calm