Do you want to be more brave?Bravery is something you acquire over time as you gain life experiences.You can practice being brave by acting on what your heart tells you to do, even if you're afraid.It can take a little time and a lot of patience with yourself, but with a positive attitude and helpful ways of thinking, you'll find yourself becoming braver than you ever thought possible.
Step 1: It's time to admit that you're scared.
Bravery doesn't mean that you're never afraid, but you move forward even in the scariest moments.Emotions become stronger when you try to push them away.Accept that you feel the way you do.When you're honest about your emotions, you will be able to deal with them better.Say it out loud.It can make it seem more ordinary if you say what you're afraid of.You don't have to say it to anyone else.You can also journal.Write honestly about what you're feeling.Don't judge yourself, instead focus on what you're feeling in the moment, like, "I am afraid of the surgery I have to have tomorrow."
Step 2: Clarify your feelings.
You should know that your emotions are normal.The amygdala is a part of the brain that deals with emotions and is sometimes referred to as the "lizard brain".It won't lead to bravery if you judge yourself for your feelings.It is helpful to read stories of people who overcame their fears.This can help you understand that you are not alone in feeling afraid, which can make it easier for you to accept this emotion in yourself.
Step 3: You can name your fear.
We don't know what we're afraid of.We feel more afraid because of that uncertainty.Take some time to identify what is causing these feelings of fear.Self-reflection can be helpful.Try to be as detailed as possible.I'm afraid.I feel it in my body.I feel unwell.I don't know why I'm afraid.Things that could be causing this fear are my worry about my partner's health, my concern about keeping my job, or feeling like the Lakers aren't going to win the championship this year.There is a myth that therapy is only for people with huge, insurmountable problems.A therapist or counselor can help you identify why you are afraid and come up with strategies to deal with it.
Step 4: Take a look at your fears.
When we see harm or threat to ourselves, we tend to be afraid.Some fears do more harm than good.Do you think your fears are helpful or harmful?Being afraid of skydiving is a reasonable fear.You don't have any skills in that area and could get hurt.You could learn more about skydiving by taking lessons.You will have taken all the actions that you can control when you are on the plane.Being afraid of how others will judge your book isn't really helpful.You can control what you do, even though you don't have control of others' reactions.Fear is the only thing holding you back.Your fears may manifest as global.Take a look at them.For example, "I'm just not brave enough to travel on my own" assumes that your fear is permanent.I am afraid to travel on my own, so focus on what you can do to overcome that fear.I feel more comfortable when I travel because I can do research about the place.I can take self-defense classes.
Step 5: Accept vulnerability.
Being vulnerable is one of the reasons we're afraid.Uncertainty, hurt, or risk come with vulnerability.Being vulnerable opens you to love and connection.You can worry less about your fears if you accept vulnerability as a fact of life.Accepting that everything is a risk is one way to be brave.All the things you do in a day, from getting out of bed to eating dinner, carry some level of risk.That doesn't stop you from living your life.The things you're afraid of shouldn't.The fear of failure is a very common fear.Try to think of things in terms of what you can learn from them.All things are helpful if they aren't in the way you expected.
Step 6: What you can control is what you should focus on.
Being afraid of something is an emotional response you can't change.You can decide what to do about it.Keep your attention focused on your actions.You can't control the outcome of any action.You don't have to control what you do.You simply can't control how any action turns out.Don't pay attention to their results, focus on your actions.
Step 7: Look for a role model.
If you're having a hard time seeing your way out of a situation, try modeling your behavior after someone else who's faced adversity.This can give you a good dose of perspective, and it might inspire you to be more brave.You should look for a role model in people you already know.Ask them how they dealt with situations that required bravery if you feel comfortable.There are brave historical figures.Look up the life stories of people who have faced adversity with bravery, such as Theodore Roosevelt and Joan of Arc.
Step 8: Mental resilience can be developed.
Bravery requires you to be tough when faced with difficult situations.Mental resilience is more than just a tough front.You need to practice flexibility to be truly resilient.The ability to adapt is called cognitive flexibility.If something goes wrong, the ability to stay away from defensiveness is important.The ability to look for new ways to approach a problem is what it is.By developing a mindset of curiosity rather than worry, you can develop flexibility by recognizing the potential for learning in all situations.There is engagement.You have to face the situation head-on in order to be brave.People who look at the situation and identify how to approach it are truly brave.It can be helpful to break down a situation into smaller elements.It is possible to imagine the best scenario rather than the worst one.Perseverance.Things may not go as planned.Brave people get back up when they fall.Define what actions you need to take every step of the way to become persistent.It's easier to face a setback if you know that the next step is doable.
Step 9: Challenge negative thoughts.
From time to time, we get stuck in ways of thinking that are not in line with reality.If you find yourself thinking negative thoughts about yourself or a situation, it's a good idea to examine what evidence you have for those thoughts or to change them in a positive way.Generalizing is a common distortion.It's a generalizing statement about yourself that isn't true.You can experience fear, but that doesn't mean you're cowardice.This will help you avoid holding inaccurate beliefs about yourself, for example: "I am afraid about this big date tomorrow because I'm nervous that my date won't like me."Fear responses can be caused by Catastrophizing.When you catastrophize, you blow an event or experience out of proportion.When I passed her in the hall, my boss didn't look at me.She's probably angry at me.I probably did something wrong.She could fire me.I'll lose my house.You must examine the evidence for each stage of your assumption to challenge these thoughts.When I passed her in the hall, my boss didn't look at me.She could be upset with me.She might be distracted by something else.She might not have seen me.I'll ask her if everything is okay before I get upset if she's angry with me.
Step 10: Reject the idea of being perfect.
Many fears are caused by Perfectionism.We may be so afraid that our efforts will not be perfect that we don't attempt them.There is a myth that perfectionism is the same as healthy ambition or a drive for excellence.It isn't possible for perfectionism to keep us from ever experiencing loss or failure.If you view accomplishments as failures because they don't live up to your standards, you can be so harsh on yourself.A person who earns a B in history might consider it a failure because it isn't a perfect grade.A student who works hard in class and is fair to themselves could see it as a success.It is possible to beat perfectionism by focusing on your process.It can lead to a feeling of shame in yourself if you focus only on your flaws.If you're ashamed of yourself, it's hard to show courage.It doesn't lead to success.People who identify themselves as perfectionists are less successful than people who embrace the possibility of setbacks and view them as learning experiences.
Step 11: Start the day with self-affirmations.
Self-affirmations are phrases that are meaningful to you.You can repeat them to yourself.Self-affirmations can help boost your confidence over time.You can use self-affirmations such as "I accept myself today for who I am" or " I are worth love."You can say things like "I am strong enough to handle whatever today throws my way" or " I can be brave today." Remember to keep your self-affirmations focused on yourself.You can't control others.A helpful self-affirmation could look like this: "I will do my best today to manage my fears."I can only do my best.Affirmatively state that you can't control how others act or respond to you.Humans respond negatively to negative statements.Say something like "I can face my fears today because I am strong" instead of saying " I will not give in to my fear today."
Step 12: Don't be afraid of your fears.
It can be helpful to see your fears in a different light.It is possible to feel more in control of your fear by seeing it as a separate creature.Imagine that your fear is a turtle.The turtle can't see or do anything because it pulls its head inside its shell whenever it's afraid.When confronted with your fear turtle, tell it that you are doing what you can control and not worry about it.Some of your fear's power may be taken away by using comical imagery.It worked in Harry Potter, right?Riddikulus!
Step 13: Ask your friends for help.
When you're feeling down, a word of encouragement from a friend or loved one can help.People who are committed to vulnerability and bravery are more likely to be surround by people who allow fear to dominate them.Humans can catch emotions from the people around them just as easily as they catch a cold.It's important to surround yourself with people who are accepting.If you hang out with other people who are afraid of something, you may have more trouble overcoming your own fear.
Step 14: Try to do difficult tasks.
Succeeding in a challenge can give you self-confidence.You can take as much time as you need to learn if you treat the challenge as a learning experience.You can set a goal to learn the guitar, cook a gourmet French meal, or become certified in scuba diving, the only limit is your imagination.Try challenges that are meaningful to you.If you constantly compare yourself to others, you will damage your self-confidence.Don't worry about what other people think about your goals, do them for you.
Step 15: Practice being present.
Many people struggle with courage because they want to avoid feeling sad, angry, or frustrated so they can tune out the suffering they experience.Being aware of the present experience without judgement can help you accept negative emotions as well as positive ones, which can make you feel more brave.It's an excellent way to practice these skills.You can either take a class or teach yourself.There are several guided meditations offered by UCLA.Downloads of meditation guides can be found at UCSD.Harvard Pilgrim's "Mind the Moment" program has a free course and practice videos.
Step 16: Practice accepting uncertainty.
Uncertainty is a source of fear.Gradually working uncertainty into your daily experience is how you can learn to tolerate uncertainty.This will allow you to act with bravery in uncertain situations.A lot of anxiety is caused by tolerance of uncertainty.It can be hard to accept that something may happen in a situation.You may not act in a situation because you are worried about the consequences.When you feel uncertain, anxious, or afraid, keep a journal.Write down what you think is causing the feelings.In the moment, note how you respond to them.You should rank your fears.On a scale of 0-10, place the things you're afraid of or anxious about.Going on a date with a stranger is an 8 while going to a movie I've never seen before is a 2.Practice in low-risk settings to manage your fear of uncertainty.Pick a fear and practice it, like trying a new restaurant.It's okay if you end up not liking the restaurant.To prove to yourself that you can face uncertainty with bravery, you need to come out stronger on the other side.You can record your responses in your journal.Record what happened when you face a fear.What did you do?What was it like to do it?How did you respond to those feelings?How did it turn out?
Step 17: Specific plans need to be made.
It's easy to be afraid when you don't know what to do.Smaller tasks can be achieved if you break down challenges and situations.When you run into trouble, imagining the possible obstacles can help you act brave.Make a plan of action to deal with any obstacles you face.Word your plans and goals in a positive way.Research shows that when you frame your goals in a positive way, you are more likely to achieve them.Performance-based goals are what you should keep.You can only control your actions, not anyone else's.It's important to set goals and make plans for your own work.
Step 18: It's up to you to help others.
Your natural tendency is to hide when you're afraid or stressed.According to psychological research, this isn't the best way to boost your courage.There is a tendency for people to show care for others when they are stressed.A state of bravery can be activated in your brain when you care for others.Show someone else compassion or honor their strength when you're afraid.You could also find your own increases.When the social caregiving system is stimulated, you can feel more connected to others.The areas of your brain that process fear are also affected by this system.The dopamine in your brain increases your sense of motivation and decreases your fear.Dopamine can make you feel brave.Serotonin is a neurotransmitter in your brain.Serotonin is linked to self-control and intuition, meaning you feel more able to make smart decisions.
Step 19: For 20 seconds be brave.
It's hard to imagine being brave for an entire day.For 20 seconds at a time, practice being brave.You can do nothing for 20 seconds.Start another set when you've finished the first one.And another.And another.The little chunks add up.
Step 20: Take the time to consider your decision.
Take some time to think about the situation you're in.It's possible to boost your courage if you feel strongly about what needs to be done.Courage is dependent on conviction.Do you think this is the right thing to do?The most popular thing isn't always the right one.You should rely on your conscience to make a decision.Is this the only way to resolve the situation?If there are other ways to get around your problem, consider it.Is there a way to circumvent it?Are you prepared for the consequences?Take an extra second to think about the consequences of the action you're about to take.Would you be able to handle the worst-case scenario?Why are you making this decision?Why is it important to you?If you don't make it, what will happen?You could make a list of pros and cons for each action you take.What is the worst thing that could happen?What is the best thing that could happen?
Step 21: Don't think.
It's better if you stop thinking about what you're going to do and just do it.It can make you feel like you can't do anything if you think too much.Go forward with what you've already decided on, if you take a deep breath and try to clear your mind.Don't worry, just get through it.It's possible to repeat your positive thoughts while you're doing this.Getting through the first step requires confidence.You will continue to feel braver as you act.
Step 22: You have to fake it until you make it.
A constant learning experience is how to tolerate the uncertainty and discomfort of certain situations.You will not be brave overnight.Even if you're not feeling brave, research shows that you can become braver by putting on a brave face.Don't wait until you feel brave.People we think of as brave, such as firefighters, soldiers, and doctors, don't feel brave in the moment.They know what needs to be done and they do it.Belief that you can't do something is a self-fulfilling prophecy.Your belief in yourself can affect your performance.