How Does Mel Robbins Use the 5-Second Rule to Stop Fear and Anxiety?

TL;DR

Mel Robbins recommends using the 5-Second Rule with an anchor thought to reframe fear as excitement. She says both produce the same physical state, including a racing heart, sweating and heightened awareness, while the brain’s interpretation determines whether the feeling becomes fear or excitement. Read on to see why calming down or thinking positively may not work and how she applies the strategy before speaking.

Transcript

you know i've heard a lot of experts say that fear isn't real that is such a bunch of baloney fear is so real in fact there are probably things that you're afraid of doing right now in your life in your relationships at work and the fact that you're afraid that's robbing you of all of the experiences that you want to have in your life i mean if you... Read More

Key Insights

• "fear is a physical state in your body that is exactly the same as excitement" (1:24)
• "the only difference between fear and excitement is what your brain is doing as your body is all agitated" (2:01)
• "they've proven in research that when you try to ignore your fears it actually makes them worse" (3:40)
• "you're gonna use my five second rule in combination with what i call an anchor thought" (4:22)
• "excitement and fear is the exact same thing in your body it's just what your brain calls it" (5:45)

Questions & Answers

Q: How does Mel Robbins use the 5-Second Rule to overcome fear?

Mel Robbins combines the 5-Second Rule with what she calls an anchor thought. She says this reframes the body’s agitation from fear into excitement by changing what the mind says about the physical sensation.

Q: What is the difference between fear and excitement?

Mel Robbins says fear and excitement are the same physical state in the body. The difference is the brain’s interpretation: it can label the body’s agitation as danger or as excitement.

Q: What physical sensations can fear and excitement cause?

Both can involve a racing heart, sweating, chest tightness, a pit in the stomach and a surge of cortisol. Robbins describes this as a hyper-aware state that prepares the body for action.

Q: Why does trying to calm down not work when you are afraid?

Fear puts the body into a state of arousal and agitation, while calm is a low-arousal state. Robbins says moving directly between those states is very difficult, comparing it to trying to stop a train with a boulder on the tracks.

Q: Does positive thinking alone overcome fear?

Robbins says positive thinking alone does not work and can make fears worse. Her strategy instead redirects the body’s existing agitation by labeling it as excitement.

Q: What should you say when fear causes physical symptoms?

Robbins says, "i'm excited," when she starts sweating, feeling butterflies or noticing her heart race. She then names what excites her, which sends her brain a different explanation for the body’s agitation.

Q: How does Mel Robbins handle nerves before public speaking?

Before speaking to 7 000 people, Robbins noticed that her heart was racing and her armpits were sweating. She told herself she was excited to speak, meet the audience and share the five second rule.

Q: How can fear limit work, travel and personal goals?

Fear of flying can restrict travel and visits with friends, while fear of public speaking can limit sharing ideas. Fear of approaching a boss can affect whether someone asks for a raise, and fear of talking to people can hinder a new business.

Summary & Key Takeaways

• Fear is real and can hold us back from experiencing new things and reaching our goals.

• Fear and excitement are physical states in the body that are triggered by the brain's interpretation of the situation.

• The 5-Second Rule, combined with an anchor thought, can help us reframe fear into excitement, allowing us to take action and overcome our fears.