"The Reality and Effects of Fear: 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 wanna have in your life... Fear is something that stops us all and that's why I'm here to talk to you because it doesn't have to."

"Understanding Fear: Fear and excitement are the exact same physical state. Your heart races, you might sweat a little bit, you might feel tightening in your chest, you might feel a pit in your stomach, you have a surge of cortisol. It's basically the way that your body goes into a hyper aware state because it's readying for action."

"Understanding Fear and Anxiety: When you're afraid your body's in a state of arousal and agitation and your heart is racing and you're all like amped up and you're hyper aware of what's going on and you're freaking out a little bit."

"Overcoming Fears: They've proven in research that when you try to ignore your fears it actually makes them worse. They've also proven in research that positive thinking alone also can make your fears work worse. Here's what you're gonna do, you're gonna use strategy the same one that I use that has helped me beat every single fear and turned me into somebody that is terrific when it comes to a high stress situation. This is how you do it. You're gonna use my 5 second rule in combination with what I call an anchor thought and that is going to reframe what your mind is doing so that your mind goes from feeling agitation and making you afraid to reframing it from agitation to excitement."

"Redefining Fear and Excitement: 'When I start to sweat, when I start to have butterflies, when I start to have my heart race, I say, I'm excited. I'm excited to get out there. I'm excited to talk to these people. I'm excited to share the 5 second rule. And what that does is is it sends a message to my brain that tells my brain why my body's all agitated and excited, and that way I don't feel afraid. Remember, excitement and fear, exact same thing in your body.'"

"Overcoming Fear of Flying: If you've gotta 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. An 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 so you maintain control over what you're thinking and how you behave."

"Overcoming Fear with Anchor Thoughts: 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."

"Coping with Fear during Turbulence: I can't control 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."

"Transforming Fear into Excitement: Using the 5 second rule and an anchor thought you can actually switch the gears in your mind and reframe the thoughts of fear into thoughts of excitement."

"Overcoming Public Speaking Fear: 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, 5 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 gonna 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 wanna go over and 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 gonna take."