If you’re anything like me, you might have a bit of a love-hate relationship with fear. Even though I’m a therapist who specializes in anxiety, I’ve always found fear fascinating. As a kid, I used to dream about being part of the horror movie world, and today, I still think there’s something to be learned from those spooky films. Whether you love the thrill of a scary movie or can’t wait for Halloween to be over, there’s a valuable lesson to take away from horror: The more we run from fear, the more powerful it becomes.

In this blog, I’m going to explore how fear works, what horror movies can teach us about handling anxiety, and how to use strategies like Exposure and Response Prevention (ERP) to face fear head-on and shrink it down to size.

Here’s a little preview of what we’ll cover:

• Why running from fear makes it worse
• How to use Exposure and Response Prevention (ERP) to help your brain learn to handle anxiety without avoiding it
• How to reduce the power fear has over you

The Power of Fear: Running Only Makes It Stronger 

Think about a horror movie. There’s always a character who runs away from the monster, hoping that escaping will keep them safe. But the more they run, the closer the danger seems to get. Anxiety works the same way. Whether it’s intrusive thoughts, triggers, or real-life situations that make you uncomfortable, the more you avoid them, the more control they have over your life.

It may feel like running away from your fears makes sense. After all, your brain is wired to avoid discomfort. But here’s the catch: avoiding fear only gives it more power. The more you avoid, the bigger the problem becomes. Like the brave character who finally turns around and faces the monster, you can learn to stand still and face your fears head-on. That’s where Exposure and Response Prevention (ERP) comes in.

Facing Fear with Exposure and Response Prevention (ERP) 

This is a lot like the brave character in a horror movie who decides to stand still and face the monster and just let that fear wash over them without trying to escape because they know that they want to take that chance. They know that it’s worth it in the short term to overcome that fear and to align with their values rather than just keep running.

ERP is all about stopping the cycle of avoidance. Instead of running or using “safety behaviors” to make your anxiety go away, ERP teaches you to face your fears without reacting. It’s not about eliminating anxiety or getting rid of intrusive thoughts entirely—those are normal human experiences. It’s about teaching your brain that you can handle fear without engaging in compulsions. And as you practice, your fear starts to shrink.

Just like the brave hero in a horror movie who stops running and faces the danger, you too can face your fears. It’s uncomfortable at first, but over time, your brain learns that these fears don’t have to control your life. You grow more confident, and eventually, those once-terrifying triggers lose their grip.

The Horror Movie in Your Mind 

If you’ve ever felt like your anxious thoughts were playing out like a horror movie in your head, you’re not alone. So many people with anxiety and OCD say, “it feels real, as though you’re the one being chased”. Your body reacts with the same adrenaline and urgency as if you were actually in danger, even though logically, you know you’re not. Mentally, it feels very real.

This is what happens when intrusive thoughts take over. It feels so real, but just like when you watch a movie, it’s not. Your brain is giving in the same tricks it does when you watch a scary movie or get lost in a thrilling book. It’s easy to get wrapped up in the feelings, but just because something feels real doesn’t mean it is.

How to Shrink Fear: Stop Giving It Power 

Remember, the key to shrinking fear is to stop giving it power. Just because anxiety feels overwhelming doesn’t mean it’s something you have to run from. The more you face it and resist engaging in compulsions or safety behaviors, the less powerful it becomes. Over time, you can train your brain to handle those thoughts and fears without them taking over your life.

Talking About Running From Fear

Fear may feel overwhelming, but it doesn’t have to control your life. Just like in a horror movie, the more you run from it, the scarier it becomes. By facing your fears with strategies like ERP, you can break the cycle of avoidance and reclaim your peace of mind. With time and practice, you’ll learn that even though fear feels real, it doesn’t have to define your reality.

If you’re looking for more ways to take back control from anxiety, be sure to check out the free resources available on my website here. You’ll find tools and guidance to help you on your journey.

Remember, facing your fear is the only way forward. You’ve got this! 

Join Me For My Break Free Power Hour

If this episode is hitting all the boxes for you, I’m offering a free masterclass called Break Free Power Hour. It is going to be a 60-minute fast-paced session designed to help you kickstart your journey to overcoming anxiety and intrusive thoughts. I’m really going to challenge myself to make sure that this is NOT some surface-level talk. I won’t just throw out coping skills that you could have easily just gotten from Chat GPT or Google. Instead, this masterclass is all about giving you real evidence-based tools. For example, I’ll share about things like exposure and response prevention and other strategies that I really believe in and have researched as a clinician for the past 15 or so years.

In just 60 minutes, you’re going to walk away with a clear understanding of how anxiety and compulsions work. Plus, you’ll learn how to disrupt that cycle. You’re going to get simple practical exposure strategies so you can start using them immediately. Plus, you’re going to get guidance from me, an expert in a therapist who specializes in OCD and anxiety guidance on how to stop engaging with intrusive thoughts and compulsions so you can finally start to live your life again. If you’ve been feeling stuck in this anxiety cycle with these repeated, endless scary thoughts, and it feels like they’re running the show, sign up for your free ticket here.

Keep doing all the hard things. Bye for now.

👏 Unlock your free 40-minute video on “5 Must-Know Strategies for Handling Anxiety and Intrusive Thoughts”: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/strategies⁠⁠⁠⁠⁠⁠⁠⁠

🧠 Start your transformation today with the Mental Compulsion Mini Course referenced in this episode: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/mental-compulsions⁠

💪 Ready to conquer OCD/anxiety? Explore The OCD and Anxiety Recovery Blueprint – with or without a therapist: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/blueprint⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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