The Psychological Benefits of Doing Things That Scare You — And the Science Behind It
Fear is a primal emotion designed to protect us from harm. It triggers our fight-or-flight response, preparing our bodies to face or escape danger. While this mechanism is essential for survival, fear often oversteps its bounds in the modern world and sends us into a tailspin over a work email or meeting... not ideal. Instead of protecting us from real threats, it can hold us back from opportunities for growth and achievement. The good news? Regularly confronting what scares us can lead to profound psychological benefits, supported by a growing body of scientific research.
Understanding the Role of Fear
Fear originates in the amygdala, a small, almond-shaped cluster of neurons in the brain. When we encounter something perceived as threatening, the amygdala activates, releasing stress hormones like adrenaline and cortisol. This response is crucial when facing genuine danger, but it often kicks in unnecessarily—such as when you’re about to give a speech or try something new.
Psychologically, fear is a response to uncertainty, novelty, or perceived failure. By intentionally exposing ourselves to these situations, we can retrain our brains to manage fear more effectively, reducing its grip on our lives.
The Benefits of Facing Your Fears
Builds Resilience & Mental Toughness
Repeatedly doing things that scare you strengthens your ability to endure discomfort and bounce back from setbacks. This phenomenon, known as "stress inoculation," is supported by research in psychology. According to a study published in Behaviour Research and Therapy, exposure to manageable stressors can improve resilience and reduce overall anxiety levels. When you tackle a fear—whether it’s skydiving or confronting a personal challenge—you prove to yourself that discomfort is temporary and manageable.
Boosts Confidence & Self-Efficacy
Self-efficacy is the belief in your ability to influence events and outcomes in your life. Each time you confront and overcome a fear, your brain learns that you are capable and resourceful. This builds confidence, which is further reinforced by the release of dopamine, a neurotransmitter associated with reward and motivation. The more you practice facing fears, the more confident you become in your ability to handle new challenges.
Expands Your Comfort Zone
Your comfort zone is a mental space where you feel safe and in control. While staying within it feels comfortable, it can also lead to stagnation. Regularly stepping out of your comfort zone rewires your brain to tolerate and even embrace uncertainty. Over time, situations that once seemed intimidating become routine, expanding your ability to take on larger challenges.
Improves Emotional Regulation
Facing fears often involves confronting strong emotions like anxiety, panic, or embarrassment. With practice, you develop strategies to manage these feelings—such as mindfulness, deep breathing, or cognitive reframing. Studies in Frontiers in Psychology show that exposure to fear-inducing situations strengthens the prefrontal cortex, the part of the brain responsible for emotional regulation, decision-making, and problem-solving.
Encourages Personal Growth
Fear often points the way to what we value most, whether it’s pursuing a meaningful career, building deeper relationships, or achieving personal goals. Leaning into fear allows us to grow in alignment with our aspirations. A 2018 study in Psychological Science found that individuals who embraced challenges and discomfort reported higher levels of personal growth and satisfaction.
Promotes Neuroplasticity
Confronting fear changes the brain at a structural level. Neuroplasticity—the brain’s ability to form new neural connections—plays a key role in how we process fear. Each time you face a fear and experience a positive outcome, you create new pathways in the brain that associate the feared activity with safety and accomplishment. Over time, these pathways strengthen, diminishing the power of fear.
The Science of Exposure Therapy
One of the most well-documented treatments for anxiety disorders, exposure therapy, relies on this very principle. In exposure therapy, individuals gradually confront fear-inducing situations in a controlled manner. This approach, backed by decades of research, helps desensitize the brain’s fear response and reduce avoidance behaviours.
The same mechanism applies in everyday life. When you repeatedly do things that scare you, you essentially conduct self-directed exposure therapy. For example, if public speaking terrifies you, practicing in front of small groups can gradually reduce your fear. This process not only makes the activity less intimidating but also empowers you to tackle other fears.
How to Start Facing Your Fears
If the idea of confronting fear feels overwhelming, start small. Choose a manageable challenge, like trying a new hobby, initiating a difficult conversation, or taking a solo trip. Break larger fears into smaller steps and celebrate each victory along the way. Over time, you’ll build momentum and confidence, making it easier to tackle more significant challenges.
Final Thoughts
Regularly doing things that scare you is more than an act of courage—it’s an investment in your mental health and personal growth. By intentionally stepping into discomfort, you strengthen your brain, build resilience, and expand your potential. The science is clear: facing fear rewires your brain for success, helping you live a richer, more fulfilling life. So, what fear will you face today?