Fear Opponent

Purpose of the Technique:

With this technique, you can shrink your "fear opponent" so that they lose their threatening effect.
A “fear opponent” is someone in whose presence you feel inhibited or insecure. The following steps help you quickly and effectively eliminate such discomfort.

Step 1

Visualize the Fear Opponent:
Think of a person in whose presence you have felt anxious, insecure, inhibited, nervous, or similar. Where and how do you see the image in your “mind’s eye”? Is it far away or right in front of you? Does the person appear life-sized, or larger? Are you looking straight ahead, downward, or upward when imagining this person? Is the image more to the left or the right? Is the image in color or black-and-white? What feeling arises in you when you think of this person? Where in your body do you feel it most strongly? If you can't consciously see your internal images, you're still processing them unconsciously. In that case, simply imagine what it would be like if you could see them clearly.

Step 2

See the Person on a Black-and-White TV:
Now imagine a small black-and-white TV a few meters away from you, placed on the ground to your lower left. See the image of this person on that small black-and-white TV. What changes in your feeling when you see the person as a small black-and-white image, down on the floor to your left? (Usually, the discomfort noticeably decreases or even disappears completely.)

Step 3

Shrink the Person into the TV:
With your eyes closed, bring back the image of the person in its original form (e.g., large, at the top of your visual field). Now shrink the image and place it once again into the small black-and-white TV, several meters away on the floor to your lower left. Then open your eyes.

Step 4

Repeat the Process Several Times:
Repeat step 3 five to eight times. It’s important to close your eyes at the beginning and open them for a few seconds at the end of each repetition (this acts as a separator) before beginning the next round. These repetitions train your brain to carry out the process automatically in the future. The formerly "overpowering" fear opponent shrinks back into the regular person they truly are. And you'll be able to face this person again with the full strength of your abilities.

Step 5

Future Pace:
Now imagine meeting this person again. How do you experience the situation now?
If you're not yet satisfied with the result, repeat step 3 a few more times. Sometimes more repetitions are needed to achieve the desired outcome.