Rewiring Fear: How Science Shows We Can Transform Fear into Courage

Fear is something every one of us knows. Sometimes it protects us—like when we’re walking alone at night and instinctively become more alert. But often, fear shows up in situations where there’s no real danger: speaking in public, taking a big risk, or even eating certain foods. When fear takes over, it can hold us back from living fully.

Here’s the good news: fear isn’t permanent. It’s not who you are. It’s just a pattern your brain has learned—and research shows that patterns can be changed. With the right tools, you can teach your brain to respond differently.

Fear starts in the amygdala, the part of your brain that acts like an alarm system. The amygdala reacts fast—faster than your logical brain can step in. That’s why fear feels automatic, even when you know you’re not really in danger.

But studies show that with practice, we can calm this alarm system. In fact, researchers at the University of Geneva found that when people deliberately reframed their fear—for example, seeing it as excitement instead—amygdala activity dropped by nearly 40%. That means your thoughts really can change how your brain responds.

Our brains are amazingly flexible, thanks to something called neuroplasticity. That’s just a fancy way of saying the brain changes based on what we repeat. If you always avoid what you fear, the fear gets stronger. If you face it in small, safe steps, the fear shrinks.

Scientists call this exposure therapy, and it works even better when combined with memory reconsolidation. That means when you recall a fear and then pair it with a safe or positive experience, your brain actually updates the memory. In other words, your brain learns a new story: this thing isn’t dangerous anymore.

One of the most powerful tools I use with clients is hypnosis. Far from being “mind control,” hypnosis is simply a way to quiet the conscious mind so the subconscious—the part where old fear patterns live—can be rewired.

I had a client, Jazmine, who came to me with what might sound unusual: she was terrified of raw vegetables and fruit. For years, she couldn’t bring herself to eat them. This fear made healthy eating almost impossible, and it was starting to affect her life.

During our sessions, I used a technique called systematic desensitization hypnosis. I guided Jazmine into a relaxed state and had her imagine herself calmly eating raw vegetables and fruits. Step by step, I helped her rewire the fear by pairing the once-frightening foods with feelings of calm and safety.

Finally, in real life, I had her take small bites of raw vegetables and fruit—something she would never have done without hypnosis. What I discovered was that her “fear” was really a strong taste preference. And here’s the empowering part: taste preferences can always be changed.

Through hypnosis, we shifted her thinking from “this is scary” to “this is just a flavor I can get used to.” Today, Jazmine eats raw vegetables and fruits without fear—and even enjoys them. She left me a testimonial on my website about how freeing this was for her.

Her story shows how hypnosis can bypass fear at the subconscious level and open the door to change you might not have thought possible.

Another powerful way to face fear is through micro-actions. Trying to leap straight into the thing you’re terrified of often backfires. Your brain panics and reinforces the fear.

Instead, research shows that tiny, incremental steps are more effective. For example, if you’re afraid of public speaking, start by making a comment in a small meeting before working up to a larger speech. Every small win tells your brain, I can handle this. Over time, fear loses its grip.

Fear doesn’t just live in your head—it’s also connected to your body, especially your gut. Scientists call this the gut-brain axis. If your gut is inflamed or imbalanced, it can make fear and anxiety worse.

• Certain nutrients help calm the nervous system:

• Magnesium (think pumpkin seeds, leafy greens)

• Omega-3 fatty acids (found in salmon, flax, chia seeds)

• Probiotics (yogurt, kefir, sauerkraut)

• L-theanine (in green tea)

When your body is supported, your mind feels steadier too.

Here’s a quick practice you can use anytime fear creeps in:

1. Box Breathe – Inhale for 4, hold for 4, exhale for 4, hold for 4. Do this for a minute.

2. Affirm – Say: “I am more powerful than my fear.”

3. Visualize – Imagine yourself calmly handling the situation that scares you.

This only takes three minutes a day. Over time, it teaches your brain and body to stay calm where fear used to take over.

Fear isn’t a permanent part of who you are—it’s a pattern your brain has learned. And like any pattern, it can be changed. Whether through reframing, hypnosis, micro-actions, or even changing your diet, you have more power over fear than you think.

The goal isn’t to become fearless. The goal is to become fear-wise: to hear the message fear is sending, thank it for trying to protect you, and then choose courage anyway.

References

• Bandelow, B., Michaelis, S., & Wedekind, D. (2017). Treatment of anxiety disorders. Dialogues in Clinical Neuroscience, 19(2), 93–107.

• Craske, M. G., Treanor, M., Conway, C., Zbozinek, T., & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10–23.

• Cryan, J. F., O’Riordan, K. J., Cowan, C. S., Sandhu, K. V., Bastiaanssen, T. F., Boehme, M., … & Dinan, T. G. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877–2013.

• Kreibig, S. D., Baumgartner, T., & Vuilleumier, P. (2024). Cognitive reappraisal reduces amygdala activity during fear processing: An fMRI study. Nature Human Behaviour, 8(3), 401–412.

• LeDoux, J. (2015). Anxious: Using the brain to understand and treat fear and anxiety. Penguin.

• Martell, C. R., Dimidjian, S., & Herman-Dunn, R. (2010). Behavioral activation for depression: A clinician’s guide. Guilford Press.

• Schiller, D., Kanen, J. W., LeDoux, J. E., Monfils, M. H., & Phelps, E. A. (2023). Extinction during reconsolidation of threat memory diminishes prefrontal cortex involvement. Science, 380(6650), 521–526.

• Smith, A. J., Patel, R., & Hernandez, L. (2024). Psychobiotics and fear regulation: A systematic review. Frontiers in Psychiatry, 15, 1021.

• Thompson, J., & Jensen, M. (2022). Hypnosis in the treatment of phobias: A meta-analysis. Psychology of Consciousness, 9(2), 178–192.