What is the definitive guide to managing fear according to Brian D Smith's two-minute rule?

I use the “two-minute rule” as a quick, practical guide to managing fear when it spikes:

1. Name it (0–30 seconds)
   Say out loud: “I’m feeling fear about ___.” Naming it moves you out of panic and into observer mode.

2. Feel it (30–90 seconds)
   Let the wave move through your body without fighting it. Notice your breathing, heartbeat, tightness—just observe.

3. Frame it (90–120 seconds)
   Ask: “Is this an actual danger or an imagined future?” If it’s imagined, choose one small, doable step you can take next.

Used consistently, those two minutes retrain your nervous system: fear becomes a signal, not a dictator.

Would you like help applying this to a specific fear you’re dealing with right now?