Four Evidence-Based Tools to Develop the Skill of Bravery
Fear is inevitable. Hesitation is optional. Bravery is trainable.
Posted April 30, 2026 | Reviewed by Margaret Foley
I am on a platform 40 feet in the air. No harness. No equipment of any kind. Just a 200-foot rope that stretches to the ground below.
I am 19 years old, and I am on an obstacle at the Navy SEAL base in Coronado, California. They told us it would be a fun beach day at the Navy SEAL Confidence Course. When we arrived and I looked up at the looming obstacles, my stomach dropped. You’ve got to be kidding me.
This obstacle is called the "Slide for Life." It looked like a zip line, but without any harnesses or equipment.
How do I get down? I have only my body, my hands, and the rope.
In front of my peers, I try to appear calm, but my wobbly knees and shaking hands tell the truth.
I am terrified. Not just of falling. But of failing, in front of everyone.
I feel the hot sun on my face. I am sweating, not sure if it is from the heat or my nerves. Probably both.
I take a deep breath, exhale slowly, and grab the rope.
When my feet hit the ground on the other side, something shifted.
I was scared, but I did it anyway. And I felt proud.
Fear is not the problem
Everyone encounters things that scare them or make them uncomfortable at some point in life: presenting in front of a group, having an uncomfortable conversation, or trying something new that you are unsure will work out.
Experiencing fear is inevitable. But hesitation or avoidance? That’s optional. And bravery? The skill to overcome the fear? It’s trainable.
That’s what I learned on that Navy SEAL base at age 19. It’s also what I studied, and now what I’ve dedicated my career to researching, writing, and speaking about.
Why? Because most people misunderstand fear. The problem isn’t fear; it’s our reaction to fear. And we have two choices.
Choice 1: Run away from it.
When we avoid what we fear, we trade short-term relief for the long-term pain of regret, lower self-confidence , and declining mental health over time. Avoiding what we fear doesn’t shrink the fear. It feeds it.
Psychologist Steven Hayes and colleagues have spent decades studying this pattern, which they call experiential avoidance , and their findings are clear: The more we run from discomfort, the more anxiety and depression tend to follow.
The very thing we do to try to protect our well-being—avoiding discomfort and stress —is the exact thing that undermines it over time.
Choice 2: Move through it.
When we step forward in the presence of fear, something different happens. We build confidence, we build competence, and our mental well-being rises rather than falls. We feel stronger. We feel capable—and ready for what’s next.
Psychologist Albert Bandura calls these mastery experiences : the moments when we do the hard thing and prove to ourselves that we can. Each time we do this, we strengthen what he calls self-efficacy , the belief we can handle what comes next.
The choice is clear. We must strive to feel the fear and move through it to live our best life.
How? We choose to be brave. And when we do, it compounds over time.
Researcher Cynthia Pury defines bravery as voluntary action in the presence of fear or risk in pursuit of a noble or worthwhile goal. Simply said, it is being scared and doing it anyway, because it matters.
The good news is that bravery is a skill that anyone can build. It isn't easy, but it's learnable. Here are four evidence-based tools to help you take that step forward even though your knees are shaking.
Bravery tools: How to overcome fear
Tool 1: Reframe fear as a signpost instead of a stop sign.
The next time fear shows up, pause and lean in. Become curious. The fear is a signal. What is it telling you?
Sometimes it is keeping us safe. Most of the time, it is preventing you from doing the thing that you really want to do, like applying for that promotion, asking that person on a date, or saying yes to an opportunity of a lifetime.
Ask yourself: Is this fear a warning of true danger, or a signal that you're standing at the edge of something meaningful? This cognitive reframe helps us see fear not as a stop sign but as a signpost, guiding you to your best future.
Tool 2: Have a conversation with your wise future self.
When you're stuck in fear and unsure whether to act, try stepping outside your current emotional state and asking your future self for advice. Psychologist Ethan Kross calls this mental time travel .
Ask yourself: What would your future self one year from now want you to do right now? This can shift your perspective dramatically. Future you can serve as a wise mentor, giving you rational advice that you need to hear.
This simple question cuts through the noise of immediate fear and reconnects you with what truly matters to make the best decision.
Tool 3: Find your Goldilocks zone.
Psychologist Lev Vygotsky identified what he called the zone of proximal development , the space between what you can already do and what's currently beyond your reach. That is the Goldilocks zone of growth. Not too little. Not too much. Just the right amount of discomfort.
So when choosing your next brave action, ask yourself, is the challenge a bit scary, without overwhelming me? Aim for the stretch, not the overwhelm.
This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.