Courage and overcoming fear

courage and cowardice

Do you consider yourself to be much of a courageous person?

Can you think of any times when you were particularly brave?

What about any times when you behaved like a bit of a coward?

What exactly is COURAGE and COWARDICE?

Now read a short article entitled 'What is Courage and Cowardice?'

Does it mention any of your ideas?

What is Courage and Cowardice?

Courage and cowardice—two ideas we all know but rarely find easy to define. From childhood, we’re told stories of brave heroes and timid villains, yet, as adults, we often realize it’s not so black and white. Even the ancient Greeks struggled with these concepts.

Take Socrates, for example, who dives into this topic in Plato's Laches. In this dialogue, Socrates asks, "What is courage?" a question that leaves even his peers stumped. Definitions like “standing firm in battle” are tossed around, but Socrates isn’t satisfied. He wants to know if courage is just physical bravery or something deeper, perhaps a type of moral strength.

Interestingly, courage isn't just about facing down fear—it’s about making the right choice despite that fear. And cowardice? Maybe it’s not merely “running away” but choosing safety over one’s values or beliefs. Most of us have found ourselves at this crossroads, wondering which choice reveals courage and which, cowardice.

So, perhaps courage is less about how fearless we are and more about where we place our principles. As Socrates hinted, maybe the question isn't only "What is courage?" but "What does courage mean to each of us?"

Discussion

Can you think of any examples of brave heroes and timid villains from the stories you encountered in childhood?

Do you agree that there's a moral element to courage? i.e. that it's about doing the RIGHT thing in spite of fear?

What examples might help explain cowardice as 'choosing safety over one's values or beliefs?'

Many languages have a number of different words for courage / courageous. How many can you think of in your own language? Do they have any slight differences in meaning?

Well, whatever courage is, I think most of us would agree that it takes a certain amount of it to overcome fears / phobias.

We're going to read about some different tips for fighting fear / phobias now.

Before we do so, what tips do you expect to see in the text?

10 ways to fight your fears

source: NHS Scotland - https://www.nhsinform.scot/healthy-living/mental-wellbeing/fears-and-phobias/10-ways-to-fight-your-fears/

Everyone has fears. Some of them are very common, like spiders, heights, needles, or small spaces. Others might be unique to you. Some people find their fears interfere in their day-to-day lives. For example, you might not do certain activities to avoid the thing that frightens you.

Whatever it is that makes you feel afraid, here are 10 ways to help you cope with your day-to-day fears and anxieties.

These tips are for people who are coping with everyday fears.

Student A: read tips 1-5

Student B: read tips 6-10

1. Take time out

It’s difficult to think clearly when you feel scared or anxious. If you can, take time out to physically calm down. Try and get away from what’s upsetting you. For example, you could do another activity for 15 minutes.

Do...

- walk around the block

- make a cup of tea

- have a bath

- do a breathing exercise

- drink a glass of water

- watch a funny video

2. Breathe through panic

If you start to get a faster heartbeat or sweaty palms, try not to fight it. Stay where you are and let yourself feel the fear, even though it will be uncomfortable. Place the palm of your hand on your stomach and breathe slowly and deeply. The aim is to get your mind get used to coping with panic, which takes away the fear of feeling panicky.

3. Face your fears

Avoiding fears only makes them worse. But, gradually exposing yourself to the thing you’re scared of can help you maintain control and overcome your fear. If you face your fear you might find that it isn’t as scary as you thought. For example, if you panic getting into a lift one day, it’s best to get back into a lift the next day.

4. Remember that anxiety isn't harmful

Anxiety and fear can feel overwhelming. You may worry that the signs of anxiety and panic, like a fast heartbeat, are signs of a serious health problem. These concerns can make anxiety and fear worse. So, it’s important to remember that your body’s response to fear is normal. It’s designed to protect you from danger. If you feel worried about your health, speak to your GP practice.

5. Challenge unhelpful thoughts

It can sometimes help to challenge unhelpful thoughts. If you ask yourself the right questions, you can show yourself there isn’t anything to worry about. For example, if you’re scared of getting trapped in a lift, you could ask yourself questions like:

“Have you ever heard of someone getting trapped in a lift?”

“Does the lift look broken?”

“Is there any reason to think that if I did get stuck, help would take a long time to arrive?”

6. Don't try to be perfect

Many people struggle with ‘must’ or ‘should’ thoughts. This means they believe in thoughts like life should be perfect, that they should always be calm and that strong people never struggle. Thinking this way causes more fear and anxiety in the long run. So, remember that life is messy and you don’t have to be critical of yourself all the time.

7. Visualise a happy place

Take a moment to close your eyes and imagine a place of safety and calm. It could be a picture of:

- you walking on a beautiful beach

- you snuggled up in bed with the cat next to you

- a happy memory from childhood

Let the positive feelings soothe you until you feel more relaxed.

8. Talk about it

Sharing your fears can make them less scary. Try talking to someone about what you’re feeling. You could also call a helpline like:

Breathing Space – phone 0800 83 85 87 (available from 6pm Friday to 6am Monday, and 6pm to 2am Monday to Thursday)

Samaritans – phone 116 123 (available 24 hours a day)

Additionally, Living Life offers cognitive behavioural therapy (CBT) over the phone. You can phone them for free on 0800 238 9655 (Monday to Friday, 1pm to 9pm).

9. Take care of yourself

Living a healthier lifestyle can be very helpful for your mental wellbeing. If you feel healthier, you may find you feel less afraid and anxious. It’s also a good idea to avoid unhealthy habits. Lots of people turn to alcohol or drugs to try to reduce their anxiety, but these things only make it worse.

10. Reward yourself

Finally, give yourself a treat when you achieve something despite being afraid. You could:

- treat yourself to a massage

- have a meal out

- buy a new book or another little gift that makes you happy

- watch a film

First, just take a few minutes to explain your five points.

No commentary yet 😊

Discussion

Which do you think best describes the text?

a) painfully obvious rubbish!

b) a nice reminder of some useful ideas

c) a revolutionary approach to fighting fear

Did you find any of the points particularly insightful?

Is there an equivalent of the NHS website in your country? i.e. a website that gives information on health issues and articles to help people manage their health problems?

Does your country also have special phonelines that people can call if they are in need of help? (not including the emergency services number, of course)

We've come across CBT a few times in this module now.

What excactly is this?

Now read the text below

Were you right?

What is CBT?

Cognitive Behavioral Therapy, or CBT, is a popular, evidence-based form of psychotherapy that helps people identify and change unhelpful patterns of thinking and behavior. CBT operates on the idea that our thoughts, feelings, and behaviors are interconnected—meaning that negative thinking can lead to emotional distress and counterproductive actions. By recognizing these thought patterns, people can learn to reshape them, which in turn can improve mood, reduce anxiety, and encourage healthier behaviors.

In CBT, a therapist works with the client to set specific goals, often breaking them into manageable steps. For example, if someone struggles with social anxiety, they might identify thoughts that trigger avoidance—like “I’ll embarrass myself”—and learn to replace these with more balanced, realistic ideas. Through exercises and “homework,” clients practice these skills in real-life situations, building confidence over time.

CBT is used to treat a range of mental health issues, from depression and anxiety to PTSD and OCD. It’s generally a short-term therapy, focusing on current issues rather than delving deeply into the past. With its structured approach, CBT empowers people to become their own therapists, providing practical tools for long-lasting mental health improvements.

Discussion

Have you heard much about CBT before?

Do you know anyone who has had CBT?

Do you agree with the basic 'thoughts - feelings - actions' idea, and that by changing thoughts, we can change feelings and actions?

Do you have (or have you ever had) any therapy sessions?

Is there any stigma about having therapy in your country?