Articles with courage

Building An Iron Mindset

Your mindset determines how you show up in any given situation. Using these four mental techniques (The Big 4) developed by the US Navy Seals can assist you to build and maintain a strong mind and stay focused on your success to conquer any challenge.

  1. Goal Setting: Goals should be SMART—Specific, Measurable, Attainable, Relevant, and Time bound—and formed using the WIN method—What’s Important Now
  2. Mental Rehearsal: Visualize in your mind all aspects of a task before entering into it to be better prepared to execute it
  3. Positive Self Talk: Intentionally replace your negative thoughts with positive thoughts
  4. Arousal Control: To help stay calm in a chaotic and difficult situation, use Tactical Breathing by inhaling through your nose into your diaphragm 4 seconds, hold for 4 seconds, exhale out of the diaphragm through the mouth 4 seconds, hold 4 seconds, and repeat. Also perform Progressive Muscle Relaxation by tensing the 4 major muscle groups for 5 seconds, then relaxing them for 5 seconds moving progressively through head and neck, arms and shoulders, chest and back, and legs.

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Balancing Courage and Fear

After being diagnosed with a rare genetic condition that deteriorates muscle, Cara E. Yar Khan was told she’d have to limit her career ambitions and dial down her dreams. She ignored that advice and instead continued to pursue her biggest ambitions. In the following TED presentation, she shares her philosophy for living life letting courage and fear coexist, even while dangerously descending Grand Canyon.

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