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Last Updated on January 12, 2021

How to Fight Back the Human Instinct to Flee When You Panic

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How to Fight Back the Human Instinct to Flee When You Panic

In 2003, Aron Ralston went hiking alone in southeastern Utah. An experienced outdoorsman, the trail didn’t seem to present any danger for him. Things were going well until he slipped, dislodged an 800-lb. boulder, and was pinned to the canyon wall by it. With limited supplies and no way to call for help, he realized that the only way he’d leave the canyon alive was if he amputated his arm. Using a dull multi-tool and leverage, he managed to free himself after five days.[1]

    Aron could have lost his wits and died in the canyon. He had to be willing to fight for his life.

    We’d all like to stay calm under pressure, but the reality is that some of us panic, while others among us have the drive to fight for what they want.

    “Fight or Flight” Keeps Us Alive

    When faced with challenges, people tend to panic. Our brains do everything they can to keep us alive. When we’re afraid, it sends us the signal to either fight or flee.

    When you are afraid, your amygdala sets off a chain reaction in your brain.[2] Your amygdala is responsible for making you fight or flee, and it can even play a part in self-defeating behaviors and resistance.[3]

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    When your amygdala perceives that you’re in danger, it sends a distress message to your hypothalamus. The hypothalamus overrides the normal way your brain handles incoming information. It activates the sympathetic nervous system, which triggers what you feel when you are afraid.[4]

      We usually respond to a distress signal by fighting or fleeing. When your survival is at stake, you react without thinking. Your brain either tells you to stay on the path and fight through it, or give up.

      The Pitfall of Flight

      When you are in physical danger, your flight response can save your life. It’s not that flight is bad, but sometimes our brains tell us to flee in situations that aren’t life-threatening.

      You may feel the urge to flee when you face something that seems overwhelming. You might tell yourself a negative story about how you won’t succeed if you continue on your current path. With that mindset, failure is almost guaranteed. You don’t believe that you can make it, so you won’t. Flight can keep us from reaching our potential.

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        People who always choose flight give up quickly. At the first sign of a challenge, they jump to another task. This is the person who runs away from difficulties in their personal and professional lives because they don’t think they can deal with them.

          Make Fighting the Only Option

          You may have the impulse to run away, but you can re-frame your thinking. Next time you panic over some challenge at work, choose to fight by telling yourself a positive story. Replace your negative self-talk with hopeful internal dialogue.

          Even if your positive story doesn’t end up being true, it can be enough to keep you going. People who beat the odds often do so by visualizing an excellent outcome. When you know that your intention is to keep going, it makes you more persistent and keeps you motivated. Hope carries people through the toughest times.

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              Fight Like You’re in a Video Game

              If you take a moment to reflect on your situation, you can imagine a positive message that will override the negative story you’re telling yourself. Any time self-doubt creeps into your head, play your positive story.

              Make overriding your fear a game. Games are fun, and they break challenges into more bearable parts. Playing games that are too easy is boring, which makes challenges the perfect thing to turn into a game. Challenging games are more difficult, but they’re more fun and engaging.

              The best games have multiple levels, enemies that increase in difficulty as you become a better player, and achievements along the way. When you get an achievement, it motivates you to strive for the next level.

              As you play, you can look back and see your progress. You either fail and have to try again, or you succeed and get something good for all your effort. This process is addictive to players.

              One of the best ways to turn challenges into games is to break your big goal into smaller steps. Milestones help you check your progress and stay motivated. Achieving a milestone is like entering a new level of the game. Give yourself rewards and punishments so that you have extra motivation to move forward.

              Ralston’s brush with death wasn’t a fun game by any stretch of the imagination, but he did have certain milestones that he reached in order to decide what to do next. At first he tried to survive with the limited supplies he had. He hoped someone would find him.

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              When his supplies ran out, and it became clear that nobody would find him, had to take more serious action. After he discovered that his hand was dying from being trapped under the weight of the boulder, he realized he would lose part of his arm anyway. This knowledge combined with his ultimate goal of survival led him to do what he had to do.

              Even though his work was gruesome, he described grinning when he realized he was going to make it out of the canyon. When he freed himself, he got over the largest hurdle in his ordeal.

              Keep on Playing

              If Aron Ralston decided not to fight, he would have died. For him, there was nowhere to run, but if he fought he stood a chance at making it.

              People who reach their fullest potential don’t give up easily. They don’t run away at the first sign of trouble. They take the hits and keep going.

              However, there are some times when you do have to quit in order to win. Be on the lookout for my next article on when you should quit in order to get ahead.

              Reference

              More by this author

              Leon Ho

              Founder & CEO of Lifehack

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              Published on September 27, 2021

              What Is Incentive Motivation And Does It Work?

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              What Is Incentive Motivation And Does It Work?

              We’ve all needed a bit of inspiration at some time in our lives. In the past year or two, that need most likely has grown. Who hasn’t been trying to shed those extra pounds we put on during the pandemic? Who hasn’t felt the need to fake a little enthusiasm at joining yet another Zoom call? Who hasn’t been trying to get excited about trekking back into the office for a 9 to 5 (longer if you add in the commute)? Feeling “meh” is a sign of our times. So, too, is incentive motivation, a way to get back our spark, our drive, and our pursuit of the things we say we want most.

              In this article, I’ll talk about what incentive motivation is and how it works.

              What Is Incentive Motivation?

              Incentive motivation is an area of study in psychology focused on human motivation. What is it that gets us to go from couch potato to running a marathon? What spurs us to get the Covid vaccine—or to forgo it? What is it that influences us to think or act in a certain way? Incentive motivation is concerned with the way goals influence behavior.[1] By all accounts, it works if the incentive being used holds significance for the person.

              The Roots of Incentive Motivation

              Incentive motivation’s roots can be traced back to when we were children. I’m sure many of us have similar memories of being told to “eat all our veggies” so that we would “grow up to be big and strong,” and if we did eat those veggies, we would be rewarded with a weekend trip to a carnival or amusement park or playground of choice. The incentive of that outing was something we wanted enough to have it influence our behavior.

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              Growing up, incentive motivation continues to play a major role in what we choose to do. For example, while we may not have relished the idea of spending years studying, getting good grades, pursuing advanced degrees, and graduating with sizeable debt from student loans, a great many of us decided to do just that. Why? Because the end goal of a career, a coveted title, and the associated incentives of financial reward and joy in doing something we love were powerful motivators.

              One researcher who believes in the power of incentive motivation is weight management expert, co-author of the book State of Slim, and co-founder of the transformational weight loss program of the same name, Dr. Holly Wyatt. Her work with her clients has proven time and again that when motivation fizzles, incentives can reignite those motivational fires.

              “Eat more veggies, exercise, keep track of my weight: These things and more DO work, but bottom line, you gotta keep doing them. Setting up rituals and routines to put your efforts on auto-pilot is one way. And along the way, the use of both external and internal motivators helps keep people on track. External motivation sources are those things outside of ourselves that help to motivate us. They’re powerful, like pouring gasoline on a fire. But they may not last very long. Internal motivators are more tied into the reasons WHY we want to reach our goals. In my State of Slim weight loss program, we spend a lot of time on what I call ‘peeling back the onion’ to find the WHY. I think the internal motivators are more powerful, especially for the long-term, but they may take longer to build. They’re the hot coals that keep our motivational fires burning.”

              Examples of Incentive Motivation

              In the way of incentive motivation, specific to the external motivators, Dr. Wyatt challenges her clients to commit to changing just one behavior that will help them reach their weight loss goals. Clients must then agree to a “carrot” or a “stick” as either their reward for accomplishing what they say they will do or as their punishment for falling short. Those incentives might be something like enjoying a spa day if they do the thing they said they would do or sweating it out while running up and down the stairwell of their apartment building a certain number of times as punishment for not following through.

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              Whatever they choose, the goal must be something they really want, and the incentive must be something that matters to them enough to influence their behaviors in reaching those goals. Some people are more motivated by some sort of meaningful reward (a carrot) whereas, other people are more motivated by some sort of negative consequence or the taking away of a privilege (the stick).

              Another example of incentive motivation is playing out currently with companies and government entities offering perks to people who get the Covid vaccine. Nationwide, offers are being made in the way of lottery tickets, cash prizes, concert seats, free admission to events and discounts for food, and even free drink at local restaurants and bars. The list of incentives being offered to the public to increase vaccination rates is pretty extensive and quite creative.[2]  These incentives are financial, social, and even hit on moral sensibilities. But is this particular incentive motivation working?

              Remember that a key to incentive motivation working is if the individual puts importance on the reward being received on the ultimate goal. So, not all incentives will motivate people in the same way. According to Stephen L. Franzoi, “The value of an incentive can change over time and in different situations.”[3]

              How Does Incentive Motivation Differ from Other Types of Motivators?

              Incentive motivation is just one type of motivating force that relies on external factors. While rewards are powerful tools in influencing behaviors, a few other options may be more aligned with who you are and what gets you moving toward your goals.

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              Fear Motivation

              In many ways, being motivated by fear is the very opposite of being motivated by incentives. Rather than pursuing some reward, it’s the avoidance of some consequence or painful punishment that sparks someone into action. For example, married couples may “forsake all others” not out of love or commitment but out of a fear that they may be “taken to the cleaners” by their spouses if their infidelities are revealed.

              Another example wherein fear becomes the great motivator is one we’re hearing about more and more as we’re coming out of this pandemic—the fear of being poor. The fear of being poor has kept many people in jobs they hate. It’s only now that we see a reversal as headlines are shining a light on just how many workers are quitting and refusing to go back to the way things were.

              Social Motivation

              Human beings are social creatures. The desire to belong is a powerful motivator. This type of social motivation sparks one’s behavior in ways that, hopefully, result in an individual being accepted by a certain group or other individuals.

              The rise of the Internet and the explosion of social media engagement has been both positive and negative in its power to motivate us to be included among what during our school days would be called “the cool kids” or “cliques” (jocks, nerds, artsy, gamers, etc.). We probably all have experienced at one time or another the feelings associated with “not being chosen”—whether to be on a team to play some game or as the winning candidate for some job or competition. Social rejection can make or break us.

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              Before You Get Up and Go…

              Know that, especially during these challenging times, it’s “normal” and very much “okay” to feel a lack of motivation. Know, too, that external motivators, such as those we’ve talked about in this article, can be great tools to get your spark back. We’ve only touched on a few here. There are many more—both external and internal.

              Remember that these external motivators, such as incentive motivations, are only as powerful as the importance placed on the reward by the individual. It’s also important to note that if there isn’t an aligned internal motivation, the results will more than likely be short-lived.

              For example, losing a certain amount of weight because you want to fit into some outfit you intend to wear at some public event may get you to where you want to be. But will it hold up after your party? Or will those pounds find their way back to you? If you want to be rewarded at work with that trip to the islands because you’ve topped the charts in sales and hustle to make your numbers, will you be motivated again and again for that same incentive? Or will you need more and more to stay motivated?

              Viktor Frankl, the 20th-century psychiatrist, Holocaust survivor, and author of the best-selling book, Man’s Search for Meaning, is quoted as having said, “Those who have a ‘why’ to live, can bear with almost any ‘how’.” As important as external motivators like incentives may be in influencing behaviors, the key is always to align them with one’s internal “why”—only then will the results be long-lived.

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              So, how might incentive motivation influence you and your behavior toward goals? Knowing your answer might keep you energized no matter what your journey and help to further your successes.

              Featured photo credit: Atharva Tulsi via unsplash.com

              Reference

              [1] Britannica: Incentive motivation
              [2] National Governors Association: COVID-19 Vaccine Incentives
              [3] verywellmind: The Incentive Theory of Motivation

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