04/09/2026
We often think bravery means taking big risks or feeling completely confident. But that’s not how it works.
Avoidance may feel safer in the moment, but over time it limits growth and reinforces fear. Bravery, on the other hand, is built through small, consistent actions; choosing to move forward even when it feels uncomfortable.
In this blog, we explore why discomfort is a necessary part of growth, how avoidance keeps us stuck, and how you can start building bravery in your everyday life.
Be sure to follow this read with a listen to Straight Talk Sandra Reich and join her for an in depth discussion about this super important topic. https://www.youtube.com/watch?v=Brq-piv-Wns
Scroll down to read it now, or check it out on our website: https://www.helpforanxietydepression.com/blog/doing-something-brave-every-day/
Doing Something Brave Every Day
Week of April 6th
There’s this quiet assumption about bravery most of us carry: That one day, we’ll feel ready. Ready to tackle our fears, face our avoidance, and try the things that make us uncomfortable. We often think of bravery as something visible. Bold actions like; speaking confidently, taking big risks, or stepping far out of our comfort zone without hesitation. This misconception that courage comes before action is one that is actually holding many of us back. The truth is, “brave” doesn’t always look like we think it should. In everyday life, bravery more often shows up quietly in the moments where we feel the opposite. When we feel unsure, uncomfortable, or tempted to avoid things altogether, we are given the chance to do something courageous.
A lot of the time, we move through life subtly organizing our days around comfort. Things like- delaying difficult conversations, avoiding unfamiliar situations, and choosing the path that feels the safest in the moment- are all examples of this. While it is a natural reflex to move towards what’s easiest, over time it isn’t actually beneficial.
Long term, it can lead to increased anxiety, reduced confidence, and a shrinking sense of what we feel capable of handling. Learning to approach discomfort (instead of avoiding it) is one of the foundational aspects of building confidence, resilience, and emotional flexibility.
Understanding the role of bravery matters a lot when trying to embody it. The key concept is this: Bravery isn’t the lack nor the elimination of fear, it’s the way we respond to the fear. More simply put, changing how you respond to fear is what makes you brave. When possibly uncomfortable situations are consistently avoided, the idea that gets reinforced is not the one you think. What we avoid, our brains begin to believe are threatening and unmanageable. Each time we side-step discomfort, it’s true we experience short-term relief. Over time though, it strengthens anxiety and picks away at our self-efficacy. What begins as a small hesitation over which lane to merge into can generalize to no longer driving on the highway. Ignoring the significance of any actions, can lead to larger patterns that end up limiting our ability to fully engage in life.
Practicing bravery interrupts this cycle. Each time we choose to move towards discomfort, instead of away, we bring new evidence to light. We show our brains that we can handle uncertainty. We can teach ourselves that discomfort is only temporary. We prove to everyone that we are far more capable than we initially believed. Over time, this shift builds the confidence we associate with being brave.
Though often misunderstood, bravery is not a dramatic or extreme sensation that overcomes us. It’s built with small, but consistent, actions that stretch us just beyond our comfort zones. Things like: speaking up when you’d normally stay quiet, trying something new without knowing the outcome, taking a step in spite of uncertainty, are just a few of the many ways you can move towards bravery. These moments will likely feel awkward, uncomfortable, or even unnecessary. They may not feel significant, but this is actually where growth occurs. Bravery doesn’t feel like confidence while it’s happening, it feels like discomfort.
What often plays a huge role in confidence is avoidance. This is one of the most important patterns to understand when it comes to anxiety and confidence. It can often fly under the radar because it appears logical and justifiable. “I’ll do it later”, “It’s not the right time”, and “It’s not that important” are all justifications that make sense but actually are avoidance sneaking in. In that moment, you are able to reduce your discomfort by avoiding whatever it is. The problem with that is, it teaches your brain that avoidance is necessary and reinforces the idea that the situation is something to fear. Long term this creates a cycle of discomfort, avoidance, relief, and unfortunately, increased fear. Breaking this cycle requires the willingness to act in spite of fear.
Developing bravery is easier than one would think. It’s not a fixed skill, it’s something that can be worked on through repetition. One effective approach is to focus on small, manageable, challenges. It is essential that these actions are not overwhelming or extreme. That will push you into panic, and actually increase your fear.
Examples of intentional actions that expose you to discomfort are as follows.
Expressing an opinion or preference. Sharing a bit about yourself is something that falls into the sweet spot of slight discomfort. It doesn’t have to be deep, so it really is the perfect way to stretch. Try actually saying what you want when asked, or even just saying you have nothing to say instead of staying silent.
Trying something new or unfamiliar. Another way to stretch out of your comfort zone is to do things without being certain of how it’ll turn out. This can be trying a new recipe, wearing a new sweater, or even leaving 5 minutes earlier. Doing something that you’ve not yet tested, or that you don’t have proof of what the outcome will be, is another great way to move towards discomfort.
Initiating a conversation you’ve been avoiding. This is one of the harder options. This is a really powerful action you can take to increase your bravery. This will actively teach your brain that avoidance is not the answer. By taking on topics you’re uncomfortable with, you disprove the legitimacy of your avoidance.
Think of this process as weight training. Just like how physical strength improves with more visits to the gym, increased intensity or increased volume, emotional resilience also becomes stronger with each “rep”. Every shift towards bravery is developed through consistent exposure to discomfort and manageable avoidance challenges. Over time, your bravery muscle strengthens and what once was uncomfortable begins to feel more familiar and less threatening.
Like all things in life, bravery is not one-size-fits all. What can be challenging for one person, may not be challenging for another. We need to make it personal. The goal is not to compare yourself to others or take on extreme challenges. It is to identify what feels slightly outside of your personal comfort zone. This is what makes sure the learning is meaningful and sustainable. It is also important to be flexible with this process. Don’t take other people's mentalities to your healing journey. You are the one that chooses how you engage with discomfort in a way that aligns with your personality, values, and current level. The focus should not be on doing things “perfectly”, but rather on consistently showing up for yourself. Remember: change is not sustainable or realistic if it’s in the image of someone else. The only real way to show up for yourself, is to be yourself.
Developing awareness is the keystone of change. You can’t change what you’re not even conscious of. Try adding a simple daily reflection to your nighttime routine. Consider asking yourself: “Did I do something uncomfortable today? Or did I avoid it?”
This question is not meant to create pressure or judgement. It just helps you to notice patterns that could be sliding by. Recognition is what creates choice. And choice is what allows change to occur.
Though uncomfortable at times, practicing bravery has significant long-term benefits. Increased confidence built through lived experience, reduced anxiety thanks to disproving negative hypotheses, greater adaptability in unfamiliar circumstances, a stronger sense of self-trust and capability, and most importantly: an expanded comfort zone allowing you to enjoy more in life without it being uncomfortable. Over time, small repeated actions lead to meaningful change. What once was intimidating now feels manageable, and what once felt impossible is within reach.
Bravery is not about becoming fearless and taking extreme risks. It is about building the capacity to survive discomfort, one step at a time. It, admittedly, does require patience, consistency, and a willingness to act before feeling ready. Some days may feel easier than others, and that is completely normal. What matters the most is staying engaged. Continuing to choose small acts of courage, even when they feel uncomfortable is the foundation of this process. Bravery is not something you wait for: it’s something you practice. Over time, those small choices create lasting confidence, resilience, and a greater sense of possibility in your everyday life.
When bravery is something you want, but have a hard time acting upon, you just need to take the leap. Start by listening to our Clinical Director’s Podcast, Straight Talk with Sandra Reich, and learn more about implementing daily choices that inspire bravery each day.
Enjoyed Sandra’s insights? Subscribe to our YouTube channel and Follow us on INSTAGRAM and FACEBOOK for daily tips, tricks, and inspiration.
Doing Something Brave Every Day
About the episode
What is holding you back from being a star in your own life?
What's stopping you from doing that one thing that you feel you "aren't" brave enough for?
If you were not afraid - how would your life change? What would you do if no one was watching?
Do you know what "Think Magic" means? What the "Einstein factor" is?
Listen as Sandra Reich talks to Sarah Victory author of "Do Something Brave Every Day" and Double Your Business in One Year or Less
Time to stop fear from stopping you! Don't miss this fascinating discussion on Straight Talk.
Listen To It Here:
https://www.youtube.com/watch?v=Brq-piv-Wns
Waiting for bravery before tackling fear is a huge mistake. Continuing to avoid situations in the meantime actually reinforces the idea that there is something to fear. At The Montreal Center for Anxiety and Depression we have top specialists who can help you break this cycle. It would be our absolute pleasure to match you with a therapist who can support you on this journey.
To find your therapist now, give us a call at 514 777-4530 today. We would love to help you, and get you started on your journey. Change your life… TODAY!
