The Secret to Stopping Fear and Anxiety (That Actually Works) | Mel Robbins

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Learn the secret to stopping fear, anxiety, and panic attacks.

I'd tried tons of strategies to stop fear and none of them actually worked. I decided to create a new technique, combining the research-backed 5 Second Rule and the latest findings on the topics of fear and anxiety.

When nothing else worked for me, this technique did. It allowed me to beat fear, anxiety, panic attacks, and negative thoughts–and as I shared it with others, it worked for them too.

For the first time, I'm explaining it here.

You can learn even more about this simple yet highly effective 3-step strategy for stopping fear and anxiety in my new book, The 5 Second Rule: Transform Your Life, Work, and Confidence With Everyday Courage.

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[APOLLINAIREBARTHOLOMIEU]

Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.

[iemandmusica]

Fear=Excitement. That is mind blowing. Never thought of it before.

[World-of-Newars-by-Chandra]

I have lived a life full of fears. Tears are flowing in my eyes now.

[dannybise]

I was fearing to go to a new job and having to start over and relearn everything from what I was used to, until I saw this video. I’ve turned that fear into excitement ! I’m ready to start a new beginning. I’m ready to face something unfamiliar. Why be afraid brain? Be excited about this ! 😮🎉

[handcrafted]

I used to have a chronic fear of flying. Then I saw a slogan for a parachute school that said "Knowledge dispels fear". I applied this to flying, sat down and tried to learn everything I could about flying and aviation. Flying is now my greatest passion in life and I am training to be a pilot. Knowledge DOES dispel fear.

[basicinfo]

Solution 11:13
1. 5 second rule - countdown from 5 seconds
2. Anchor thought - create a contextual thought to keep you focused
3. Reframe thought from fear to excitement

My extra tip: fear dishonors yourself and your self esteem. Keep confronting fear head on. Practice will help you relearn a healthier habit. Live a life free of self limits.

[andys]

I have a fear of people judging me even though I get along with pretty much everybody. Sometimes when I talk to people, when they make facial expressions, my mind automatically goes into "this person is thinking I'm an idiot" thoughts.

[Kids.world.havefunlearning]

🌸 Summary:
1. 5 Second Rule ( to disturb your mind and change the focus from fear to the anchor thought)
2. Anchor Thought ( an image that makes you excited about what will happen after you do the thing that you're gonna do)
3. Reframe fear into excitement ( and this happens directly after applying step number 2)

[michaelz]

Happy this wasn't a scam to get me to buy something. Thank you.

[johnvas]

The whole point of what Mel is saying, is this., Your brain can only have one linear thought at once. A fear comes from the creative, right side of your brain. It thinks it can predict an outcome and dwells on that outcome. Obsessive thinking. By counting down from 5, you are instantaneously accessing the logical left side of your brain. Breaking the obsessive thought. Think of a hysterical person getting a glass of water thrown in their face and being told to, Snap out of it! In a less shocking way, counting down from 5 has the same affect. If you are not getting it with the countdown, try this experiment. The next time you find yourself feeling anxious or fearful, do the math. Randomly pick 4 or 5 multiplication or division problems and calmly do them in your head. No one has to know. 6x8=48, 9x7=63, 24/3=8 etc. Accessing your left brain detaches you from obsessive thoughts. The second part is Instantly think of the future positively. Ex. Fear of flying. After doing your math, in detail think of everything you are going to do when the plane lands. I'm going to get my bags, get the car, drive to my destination, greet friends and family, or check in hotel, grab a pina colada, sit on a beach chair and watch the sunset... Now tell me. After reading all that I just wrote. How often did you think of the fear? If it's still there. Add some of your senses.
See the smile of friends or family, taste the icy cold pineapple and rum sliding down your throat, the sand between your toes...get as descriptive as possible. Rinse and repeat.

[lcl]

I can’t thank you enough. I was terrified of doing a speech in front of my colleagues yesterday and nothing was helping me. I felt completely revved up and afraid. It was horrible. I then listened to your advice and kept saying to myself that what I was feeling was excitement, not fear and that’s when I even started smiling as beforehand I was withdrawing and wanted to run away. I did really well in my speech. I kept on chatting and smiling with my colleagues beforehand so by the time I needed to present, I was nowhere near as revved up as I thought I was going to be. Thank you so much. ❤

[simrah]

1. 5 second rule - countdown from 5 seconds
2. Anchor thought - create a contextual thought to keep you focused
3. Reframe thought from fear to excitement

[bluecatblu]

I watched this video a year ago and following Mel’s advice I lost my fear of travelling alone, i traveled and now live in a different part of the country and I’m so happy. Now I’m about to start my own business and I am experiencing that same fear as one year ago. Completely forgot about this video and it just popped up at the perfect time. Thank you so much for helping me in my journey to a new life. ❤️❤️❤️

[diannholland]

Never in the HISTORY of Calming down, has ANYONE calmed down by being TOLD to Calm down.

[intheblueocean]

A few months ago I had the epiphany that every time I was so scared to do something, for example driving is one, I have actually always survived! I now try to be thankful and acknowledge the moments each day that scare me and I survive, and I feel stronger after each challenge.

[lat]

im gonna try this with driving, i get so nervous and my heart rate gets up to 160 bpm which is crazy! but i always had that vision of going to my favorite places in town and be fully present and so grateful for this little ride. wish me luck

[randomgeometry]

I'm excited to have a panic attack!

[KuyaJessTV]

At first I have fear on leaving comments on YouTube videos
but after I watched this I am now excited to leave comments!
Thank you

[shellydupre]

I realized that fear is at the root of all of my problems in my life. Fear is a huge issue. The Bible also says fear not more then anything else. 365 times. This is a great video!

[tonygombas]

Fear is so real to me it has literally destroyed me