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7 Effective Ways To Boost Your Courage

7 Effective Ways To Boost Your Courage

In general, we experience two types of fear: the fear that indicates we’re in physical danger (for example, when we’re standing in the middle of a busy road), and the fear that indicates our ego is in danger (e.g. fear of public speaking).

In modern society, there are very few situations in which we are in physical danger, so most of the fear we feel has more to do with threats to our ego and self-concept than threats that could cause us physical harm. However, these two types of fear feel very similar, and provoke the same primal fight or flight response in our body.

Boosting our courage isn’t about eradicating our fear; it’s such a primal, instinctive response that this isn’t a realistic goal. Instead, it’s about learning how to respond to our fear in a healthy way. Here are seven effective ways you can start boosting your courage today:

1. Remind yourself that fear isn’t always helpful.

Fear is helpful in situations where we have control and can take steps to minimize the risk of our disaster scenario coming true. For example, if we’re still standing in the middle of that busy road I mentioned above, fear is a good indicator to start moving. Equally, if we’re facing an upcoming public speaking gig, our fear might indicate that we need a little more practice.

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In some situations, however, fear can do more harm than good. If we respond to every fear-inducing situation like we’re in mortal danger, we’re going to end up missing out on valuable opportunities to live fully and enjoy growth and new experiences. A helpful, courage-boosting question to ask yourself when deciding how to respond to a situation is: “Am I avoiding pain, or seeking growth?

2. Expand your comfort zone gradually.

Boosting your courage isn’t something that happens overnight. It’s a day-by-day process and you’re more likely to experience success in this area if you focus on expanding your comfort zone one step at a time.

For example, if you notice that you feel fear around talking to new people, start small by asking someone for directions or striking up a short conversation with people you encounter in your day-to-day life but are unlikely to see again (shop assistants, checkout staff, people waiting in line, and so on). Once you feel more comfortable doing that, start working your way up to longer conversations with people you are likely to see infrequently (new work colleagues, friends of friends), then people you’re likely to see on a regular basis, and so on.

3. Remember to breathe.

Our physical state has a huge impact on our emotional state. Try slouching over and drooping your mouth into a frown for 10 seconds, then sitting up straight with a dazzling smile for another 10—did you notice a difference in how you felt?

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If we want to boost our courage in a particular situation, one of the most effective ways of doing this is to slow down our breathing. When we’re feeling fearful, our breathing unconsciously becomes faster and shallower. Taking a few deep breaths sends the signal to our minds that everything is OK and helps us relax.

4. Take a step back and get objective.

Usually, the fear we feel isn’t so much about the worst case scenario we’re thinking of—it’s about how we would feel if that scenario comes to pass.

Using the public speaking example, let’s imagine the worst case scenario is that you forget what you wanted to say. Even if the audience ended up booing you off the stage, all that would happen on a factual level afterwards is that you go home and learn from the experience for next time. How you feel, on the other hand, might include embarrassed, ashamed, hopeless, and a host of other uncomfortable feelings. The next time you’re faced with a public speaking opportunity, it will be the feelings you remember and fear more than what actually happened.

To boost your courage, try to stay objective and focus on the facts of the matter. Pay attention to what actually happened, rather than the meaning you’re attaching to it.

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5. Think of how you’d view a friend in the same situation.

One of the biggest challenges to our courage is the fact that we tend to be harsher with ourselves than we are with other people.

The next time you’re faced with an opportunity to expand your comfort zone, ask yourself how you would perceive your best friend in the same situation. Would you focus on the potential pitfalls, or would you admire them for taking the risk?

Thinking about how we’d view other people in the same situation can help reset any stories we’re telling ourselves and engender more self-trust and courage.

6. Ask, “Who do I need to become?” instead of, “What do I need to do?”

When it comes to stretching our comfort zone and committing acts of courage, we often focus on what we need to do. The real shift that needs to take place, however, revolves around who we need to become.

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For example, if you decided you wanted to get active and train for a triathlon by the end of the year, information that will tell you what to do to get there is readily available. What will decide whether or not you have the courage to actually go out and do it, however, is thinking about who you need to become in order to be someone who does that.

What qualities would a courageous future version of yourself have? How would they start each day? What new habits would they develop? What old habits would they change?

7. Take action.

When we’re feeling low on courage, it’s tempting to sit and think about how we’re going to find the motivation we’re looking for, to read articles online (present company excepted, of course), talk about it—anything but actually do the thing we’re afraid of doing.

If you’re waiting to feel more courageous before taking action, you’re going to be waiting a long time. In reality, the longer you wait before taking action, the less courageous you’ll feel. The only thing that will help you feel more courageous is taking action, stepping outside your comfort zone, and sending yourself the message that you are a courageous person.


What are your tips to boost courage? Leave a comment and let us know.

Featured photo credit: venspired via flickr.com

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Last Updated on September 17, 2018

How to Stop Multitasking and Become Way More Productive

How to Stop Multitasking and Become Way More Productive

Today we are expected to work in highly disruptive environments. We sit down at our desks, turn on our computer and immediately we are hit with hundreds of emails all vying for our attention.

Our phones are beeping and pinging with new alerts to messages, likes and comments and our colleagues are complaining about the latest company initiative is designed to get us to do more work and spend less time at home.

All these distractions result in us multitasking where our attention is switching between one crisis and the next.

Multitasking is a problem. But how to stop multitasking?

How bad really is multitasking?

It dilutes your focus and attention so even the easiest of tasks become much harder and take longer to complete.

Studies have shown that while you think you are multitasking, you are in fact task switching, which means your attention is switching between two or more pieces of work and that depletes the energy resources you have to do your work.

This is why, even though you may have done little to no physical activity, you arrive home at the end of the day feeling exhausted and not in the mood to do anything.

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We know it is not a good way to get quality work done, but the demands for out attention persist and rather than reduce, are likely to increase as the years go by.

So what to do about it?

Ways to stop multitasking and increase productivity

Now, forget about how to multitask!

Here are a few strategies on how to stop multitasking so you can get better quality and more work done in the time you have each working day:

1. Get enough rest

When you are tired, your brain has less strength to resist even the tiniest attention seeker. This is why when you find your mind wandering, it is a sign your brain is tired and time to take a break.

This does not just mean taking breaks throughout the day, it also means making sure you get enough sleep every day.

When you are well rested and take short regular breaks throughout the day your brain is fully refuelled and ready to focus in on the work that is important.

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2. Plan your day

When you don’t have a plan for the day, the day will create a plan for you. When you allow outside influences to take control of your day, it is very hard not to be dragged off in all directions.

When you have a plan for the day, when you arrive at work your brain knows exactly what it is you want to accomplish and will subconsciously have prepared itself for a sustained period of focused work.

Your resistance to distractions and other work will be high and you will focus much better on the work that needs doing.

3. Remove everything from your desk and screen except for the work you are doing

I learned this one a long time ago. In my previous work, I worked in a law office and I had case files to deal with. If I had more than one case file on my desk at any one time, I would find my eyes wandering over the other case files on my desk when I had something difficult to do.

I was looking for something easier. This meant often I was working on three or four cases at one time and that always led to mistakes and slower completion.

Now when I am working on something, I am in full-screen mode where all I can see is the work I am working on right now.

4. When at your desk, do work

We are creatures of habit. If we do our online shopping and news reading at our desks as well as our work, we will always have the temptation to be doing stuff that we should not be doing at that moment.

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Do your online shopping from another place—your home or from your phone when you are having a break—and only do your work when at your desk. This conditions your brain to focus in on your work and not other distractions.

5. Learn to say no

Whenever you hear the phrase “learn to say no,” it does not mean going about being rude to everyone. What it does mean is delay saying yes.

Most problems occur when we say “yes” immediately. We then have to spend an inordinate amount of energy thinking of ways to get ourselves out of the commitment we made.

By saying “let me think about it” or “can I let you know later” gives you time to evaluate the offer and allows you to get back to what you were doing quicker.

6. Turn off notifications on your computer

For most of us, we still use computers to do our work. When you have email alert pop-ups and other notifications turned on, they will distract you no matter how strong you feel.

Turn them off and schedule email reviewing for times between doing your focused work. Doing this will give you a lot of time back because you will be able to remain focused on the work in front of you.

7. Find a quiet place to do your most important work

Most workplaces have meeting rooms that are vacant. If you do have important work to get done, ask if you can use one of those rooms and do your work there.

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You can close the door, put on your headphones and just focus on what is important. This is a great way to remove all the other, non-important, tasks demanding your attention and just focus on one piece of work.

The bottom line

Focusing on one piece of work at a time can be hard but the benefits to the amount of work you get done are worth it. You will make fewer mistakes, you will get more done and will feel a lot less tired at the end of the day.

Make a list of the four or five things you want to get done the next day before you finish your work for the day and when you start the day, begin at the top of the list with the first item.

Don’t start anything else until you have finished the first one and then move on to the second one. This one trick will help you to become way more productive.

Featured photo credit: Unsplash via unsplash.com

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