Posts Tagged ‘in vivo desensitization’
Overcoming Your Fears: Escape from Alcatraz
You can overcome the fears that may be holding you back from going where you wish to go. My experiences in training for a triathlon called Escape from Alcatraz may offer you some techniques for overcoming such fears.
Fear of open water swimming is common among triathletes. There are three kinds of anxiety that can manifest in this context:
1) Anxiety as a survival mechanism. Anxiety can serve to keep us out of potentially dangerous, life-threatening situations.
2) Performance anxiety. This is a frequent phenomenon, affecting all kinds of performance (e.g. musical, sexual, public speaking).
3) Separation anxiety. This is a universal, existential fear.
The Escape from Alcatraz triathlon is an iconic event. It consists of a 1.5 mile swim, from the island of Alcatraz to San Francisco, followed by a scenic bike ride and run. I have participated in this triathlon for each of the last ten years. In order to do so, I have had to overcome my own anxiety.
Swimming across San Francisco Bay is exhilarating, challenging and awesomely beautiful. Due to ever changing conditions (weather, fog, tides, currents), the swim is unique at each crossing. For the swim, 2,500 athletes are taken by boat to a position adjacent to Alcatraz. At the start of the swim, each swimmer jumps off the boat into the frigid waters of San Francisco Bay. At the beginning and end of the swim, one is surrounded by a large number of fellow swimmers. However, crossing the shipping channel between Alcatraz and San Francisco, the swimmers become separated. While there are, of course, numerous support craft surrounding the swimmers, there are nevertheless stretches during which one sees no one else in the water. These are the most psychologically trying times.
On the occasion of my first and second crossings, I made arrangements with an individual kayaker to serve as my personal escort for the swim. Neither attempt worked. It is impossible for a kayaker to identify and to follow one swimmer out of 2,500. In subsequent years, I simply entrusted my fate to a Higher Power.
Here are some of the techniques that have helped me to transform fear into exhilaration, and to achieve my goal. These techniques may help you to overcome your own fears, and to achieve your own goals.
1. Training
For years, I met weekly with an open water swimming coach. This experience offers two take away lessons. The first point is the importance of asking for help. The second aspect is a technique known as in vivo desensitization. This phrase refers to a process of entering into the anxious situation gradually, progressively, usually in the presence of a reassuring other person. Doing so leads to a gradual extinction of the anxiety response.
2. Positive self-talk
Take control of your mind through positive affirmations. Stop negative thoughts (e.g. there are probably sharks out there). Replace such thoughts with positive statements.
3. Visualization
This technique is not limited to the realm of athletics. Visualize yourself achieving your goal, stroke by stroke. Incorporate as many senses as possible, as you rehearse your calm, confident, successful pursuit of your goal.
4. Navigating
Navigating in the context of open water swimming involves sighting on landmarks. Metaphorically, we can use this technique in all situations. What are the landmarks you can use to assess your progress towards your goal? For the Alcatraz crossing, it is important both to focus on the finish line, as well as to cast the occasional glance back at Alcatraz. Doing so helps to verify that you are swimming in a straight line. In life as well, it is important to use where we have come from as a point of reference in staying on course to where we are going.
5. Controlling your breath
Anxiety leads to hyperventilation, which in turn heightens our anxiety. It is a very helpful practice to develop an awareness of our breath, and to take slow deep breaths.
6. Staying in the moment
All anxiety pivots on “what if’s.” Make it a continuous practice to stay firmly and completely present in this very moment. Doing so will steady your nerves and strengthen your resolve.
7. Embodiment
Stay in your body. Maintain continuous awareness of your bodily sensations. This practice will keep you grounded in the physicality of your being. In the Bay, the body is a sensitive instrument for providing information regarding moment to moment shifts in tides and currents. So too in life.
8. Staying focused on your goal
This focus will block your anxiety response. In the Bay, I maintain an intense fire burning within me to reach my destination. This liberates me from doubt and fear.
9. Faith in a Higher Power
Like getting on an airplane, jumping off a boat in the middle of San Francisco Bay is an act of surrendering the ego to a Higher Power. As in Alcoholics Anonymous, and many other spiritual traditions, this surrender, if whole hearted and complete, engenders inner peace.
For me, Escaping from Alcatraz is a metaphor for liberation from the shackles of past fears. Like in the Book of Exodus, following this path will liberate you from the Land of Pharaoh, and deliver you to the Promised Land.
