Evidence-Based Ways to Overcome Your Fears
The Brave Mind Resource Hub
This is your space for anything anxiety, OCD, and self-esteem.
Each section below includes practical steps you can take right now to start feeling better. And when you’re ready for deeper, lasting relief, we’re here to help you get there.
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“I can't shake unwanted thoughts.”
OCD
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Label the thought as “just a thought,” not a truth you have to solve.
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Practice noticing and letting it pass without analyzing it.
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When your mind urges you to “figure it out,” practice statements of uncertainty: “Maybe this bad thing will happen, maybe it won’t. I guess we’ll have to wait and see.”
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Anxiety
“My anxiety runs the show.”
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Write down your top three worries, then ask: “Is this happening now, or is it a what-if?”
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Try one small act of slowing down: a walk, a pause, or one quiet minute without your phone.
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Panic
“I live in fear of my next panic attack.”
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When panic starts, remind yourself: “This is my body’s alarm system. It’s uncomfortable, but not dangerous.”
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Slow your breathing—in through your nose for 4 seconds, out through your mouth for 6.
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Stay where you are until the wave passes, and keep doing whatever it is you were doing, not doing anything special; proving to your body it’s safe to come back down.
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Health Anxiety
“One symptom and my mind jumps to the worst.”
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Before Googling a symptom, pause and ask: “Has this happened before and turned out fine?”
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Write down your top fear, then one piece of evidence that suggests you might be okay.
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Travel Anxiety
“I avoid driving or flying whenever I can.”
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Start small: sit in the driver’s seat or visit the airport just to observe.
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Picture yourself sitting on your couch, then imagine that same seated body in a car or plane seat. Nothing is being asked of your body that’s different.
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Drive short distances to show yourself you can do it, even when panic shows up.
