E103 - Pippa Grange: How to Fear Less

Pippa Grange is an applied psychologist, culture coach and author. She worked as the Head of People and Team Development at The Football Association until the end of 2019, leaving to focus on “the broadening definition of success and winning in sport, especially for women and girls”. Her most recent book, Fear Less: How to Win at Life Without Losing Yourself, Pippa shares how living with less fear allows us to experience a more fulfilling and passion-filled life. 

In this episode Pippa takes us through the different types of fear we experience, where they originate and how to overcome them. She shares her insights into performance culture and how creating a space for people to be vulnerable will encourage them to take risks. Pippa offers practical tips on how to tackle anxiety and shame, whilst exploring ideas of identity, community and the struggle of perfectionism. 

You can find Fear Less: How to Win at Life Without Losing Yourself by Pippa Grange here: https://amzn.to/3Ly4ObO

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# Summary of High Performance Podcast with Pippa Grange

## Fear and Its Impact on Performance

* Fear is a natural human response to danger, but it can become a hindrance when it's excessive or irrational.
* Fear can manifest in different ways, including anxiety, shame, and perfectionism.
* Fear can prevent us from taking risks, pursuing our goals, and fully experiencing life.

## The Fear System and Its Development

* The fear system is a primitive part of the brain that is responsible for our fight-or-flight response.
* It is activated quickly and automatically, often before we have time to think about it.
* The fear system is essential for survival, but it can also be triggered by non-threatening situations.

## How Fear Can Be Managed

* It is important to recognize that fear is a normal emotion and that it is okay to feel it.
* However, we can learn to manage our fear so that it doesn't control us.
* Strategies for managing fear include:
* Identifying the source of your fear.
* Challenging your negative thoughts and beliefs.
* Practicing relaxation techniques.
* Building a support system.
* Seeking professional help if necessary.

## Creating a Culture of Safety and Support

* Creating a culture of safety and support is essential for helping people to overcome their fears.
* This means creating an environment where people feel comfortable taking risks, making mistakes, and asking for help.
* It also means providing people with the resources and support they need to succeed.

## The Importance of Soulfulness

* Soulfulness is a sense of aliveness and purpose that comes from living in alignment with our values and passions.
* When we are soulful, we are more likely to be resilient in the face of fear and adversity.
* We are also more likely to experience joy, fulfillment, and success.

## Conclusion

Fear is a powerful emotion that can have a significant impact on our lives. However, it is important to remember that fear is not something that we have to be controlled by. We can learn to manage our fear and to live our lives to the fullest.

## Summary of the Podcast Episode: Fear Less with Pippa Grange ##

**Key Points:**

- Fear is a natural human emotion that can be experienced in different ways and intensities.
- Fear can be categorized into two types: in-the-moment fear and pervasive fear.
- In-the-moment fear is a short-term, situational fear that can be managed with techniques like breathing exercises, visualization, and rationalization.
- Pervasive fear is a long-term, underlying fear that is rooted in our beliefs and values. It can be more challenging to address and may require a change in perspective.
- Shame is considered the deadliest of emotions as it can lead to self-criticism, low self-esteem, and a sense of inadequacy.
- To overcome pervasive fear and shame, it is important to first recognize and acknowledge the fear, understand its source, and then work on replacing the negative beliefs with more positive and empowering ones.
- Building strong relationships and connections with others can help reduce fear and shame, as it provides a sense of belonging and support.
- Authenticity and vulnerability are essential for building genuine connections and fostering a sense of trust and safety within relationships.
- Leaders and coaches can create a culture of vulnerability by modeling it themselves and encouraging others to do the same.
- Fear and anxiety can strip individuals of their individuality and commonality, hindering them from living a life of purpose and joy.

**Additional Insights:**

- Fear can have both positive and negative effects. While it can be a protective mechanism that keeps us safe from danger, it can also be limiting and prevent us from taking risks and pursuing our goals.
- The energy of fear can be channeled and used as a source of motivation and drive.
- Techniques for managing fear and anxiety should be tailored to the individual and the specific situation.
- Building a strong sense of self-awareness and self-acceptance can help individuals better understand and manage their fears.
- Creating a supportive and inclusive environment where individuals feel safe to express themselves and take risks can help reduce fear and anxiety.

**Overall Message:**

Fear is a natural part of life, but it doesn't have to control us. By understanding the different types of fear, recognizing and acknowledging our fears, and developing strategies for managing them, we can live more fulfilling and authentic lives.

# **Podcast Episode Summary: Navigating Fear and Achieving High Performance with Pippa Grange**

In this episode of The High-Performance Podcast, Jake Humphrey and Damian Hughes welcome Pippa Grange, an applied psychologist, culture coach, and author. Pippa shares her insights on the different types of fear we experience, where they originate, and how to overcome them. She also emphasizes the importance of creating a culture of vulnerability and support within teams to encourage risk-taking and innovation.

**Key Points:**

* **Fear is a normal human emotion that can be harnessed for growth and development.** Fear can be a powerful motivator, driving us to take action and avoid danger. However, when fear becomes excessive or irrational, it can become debilitating and prevent us from reaching our full potential.


* **There are three main types of fear: physical, emotional, and social.** Physical fear is the fear of physical harm or pain. Emotional fear is the fear of rejection, failure, or loss. Social fear is the fear of being judged or ridiculed.


* **Fear is often rooted in our past experiences or beliefs.** Negative experiences in childhood, such as abuse or neglect, can lead to the development of deep-seated fears. Limiting beliefs, such as "I'm not good enough" or "I'll never be successful," can also contribute to fear and anxiety.


* **We can overcome fear by challenging our negative thoughts and beliefs, practicing self-compassion, and taking small steps outside of our comfort zone.** It is important to remember that fear is not a sign of weakness. It is a natural response to danger. The key is to learn how to manage fear and use it as a tool for growth.


* **Creating a culture of vulnerability and support within teams is essential for high performance.** When team members feel safe to share their fears and weaknesses, they are more likely to take risks and try new things. This can lead to increased creativity, innovation, and productivity.


* **Leaders play a critical role in creating a culture of vulnerability and support.** Leaders must be willing to share their own fears and weaknesses and create a safe space for others to do the same. They must also be supportive and encouraging, and help team members to develop the skills and confidence they need to overcome their fears.

**Actionable Tips:**

* **Pause and reset:** When you feel fear, take a moment to pause and reset your ego. Ask yourself if you are reacting from a place of fear or from a place of love and care.


* **Remember the love and care:** Remind yourself of the people who love and care about you. This can help to ground you and give you a sense of support.


* **Set boundaries:** Identify the things that you can and cannot control. Let go of the things that you cannot control and focus on the things that you can.


* **Take small steps outside of your comfort zone:** Start by taking small steps outside of your comfort zone. This could involve speaking up in a meeting, asking for help, or trying a new activity.


* **Create a culture of vulnerability and support:** If you are a leader, create a culture of vulnerability and support within your team. Be willing to share your own fears and weaknesses, and create a safe space for others to do the same. Be supportive and encouraging, and help team members to develop the skills and confidence they need to overcome their fears.

**Memorable Quotes:**

* "Fear is a normal human emotion that can be harnessed for growth and development." - Pippa Grange


* "The key is to learn how to manage fear and use it as a tool for growth." - Pippa Grange


* "Creating a culture of vulnerability and support within teams is essential for high performance." - Pippa Grange


* "Leaders play a critical role in creating a culture of vulnerability and support." - Pippa Grange


* "It is important to remember that fear is not a sign of weakness. It is a natural response to danger." - Pippa Grange

## Pippa Grange on Fear, Vulnerability, and High Performance ##

### Fear and Its Impact on Performance ###

- Fear is a natural human emotion that can have a significant impact on performance.
- Fear can manifest in many different ways, from anxiety and nervousness to self-doubt and perfectionism.
- Fear can paralyze us and prevent us from taking risks or trying new things.
- Fear can also lead to burnout and exhaustion.

### Creating a Space for Vulnerability ###

- To overcome fear, we need to create a space for vulnerability.
- Vulnerability is about being open and honest with ourselves and others about our fears and weaknesses.
- When we are vulnerable, we allow ourselves to be seen and heard for who we truly are.
- This can be a difficult and scary thing to do, but it is essential for growth and progress.

### Practical Tips for Tackling Fear and Anxiety ###

- **Identify your fears.** The first step to overcoming fear is to identify what you are afraid of.
- **Challenge your fears.** Once you know what you are afraid of, you can start to challenge those fears.
- **Take small steps.** Don't try to overcome your fears all at once. Start by taking small steps and gradually work your way up to bigger challenges.
- **Seek support.** Don't be afraid to reach out for support from friends, family, or a therapist.
- **Be kind to yourself.** Be patient and compassionate with yourself as you work through your fears.

### Identity, Community, and the Struggle with Perfectionism ###

- Our identity is shaped by our experiences, our relationships, and our culture.
- Community is essential for our well-being and can help us to overcome challenges.
- Perfectionism is a common struggle that can lead to anxiety, depression, and burnout.
- It is important to strive for excellence, but it is also important to be realistic and accept that we will not always be perfect.

### Key Takeaways ###

- Fear is a natural human emotion that can have a significant impact on our performance.
- To overcome fear, we need to create a space for vulnerability and be open and honest with ourselves and others about our fears and weaknesses.
- We can overcome fear by taking small steps, seeking support, and being kind to ourselves.
- Our identity is shaped by our experiences, our relationships, and our culture.
- Community is essential for our well-being and can help us to overcome challenges.
- Perfectionism is a common struggle that can lead to anxiety, depression, and burnout.
- It is important to strive for excellence, but it is also important to be realistic and accept that we will not always be perfect.