How to Boost Courage & Ease Anxiety in 2025
Imagine standing on the edge of a cliff, looking out over a vast, stormy ocean. The wind howls past your ears, and your heart pounds at the thrill of feeling yourself intertwined with these wild forces of nature.
No fear, pure exhilaration. Having climbed up the rocky ascent to the top, your body pinned to the rock face by the force of the blowing gale. The wind is so strong you feel it pushing you away from the cliff edge.
This was me as a child in Cornwall (UK). Experiencing a sense of freedom and derring-do in those moments.
As adults, this place, high, open, and wild, is unfamiliar and possibly scary—like life often is. It may make you feel anxious or wary.
Why is it we lose the ability to accept the same experiences we had as a child? And the wonder we felt with the rawness of it?
Instead, we feel overwhelmed, uncertain, worried, or afraid.
It’s in these moments acceptance can transform fear into courage and create a powerful shift in mindset helping alleviate anxiety and depression.
Anxiety and depression can feel like ever-present shadows in our lives, holding us back in subtle and not-so-subtle ways.
But what if the key to dissolving these shadows lies in something as profound yet simple as acceptance? Let’s explore how to incorporate acceptance into your life.
Understanding Acceptance
Acceptance isn’t just a buzzword in self-help circles; it’s a powerful tool for mental health.
Acceptance is embracing everything life throws at you—the good, the bad, and the ugly. You are not giving up or resigning yourself to negative experiences, but acknowledging them without letting them define you.
The Concept of Acceptance
In psychological terms, acceptance means welcoming thoughts, feelings and circumstances without judgment or resistance.
Not easy, it takes practice when you’re hurting to say “I see you, and you’re part of my journey.”
It helps you stay present, reduces negativity, and promotes mental health. Acceptance makes the murky waters of anxiety and depression clearer and easier to navigate.
This is especially significant in a psychological context, where acceptance helps individuals avoid the cycle of repression and denial that exacerbates anxiety and depression.
The Role of Acceptance in Mental Health
Did you know accepting your emotions will reduce anxiety and depression?
Studies reveal that individuals who practise acceptance experience less emotional turmoil and fewer mental health issues, like catastrophising and emotional avoidance—two major contributors to anxiety and depression.
Acceptance encourages a shift from fighting thoughts and emotions to understanding and working with them.
It’s like learning to dance in the rain instead of dreading for the storm. Acceptance is a cornerstone in therapies like Acceptance and Commitment Therapy (ACT), providing tools to navigate life’s chaos with a clearer head.
Everyday Practices to Cultivate Acceptance
Acceptance isn’t a switch you flip on overnight—it’s a skill you nurture through everyday practices. Simple daily habits will make a world of difference.
Mindfulness Meditation
Mindfulness meditation invites you to sit with your thoughts and feelings, watching them come and go like waves in the ocean. This practice fosters acceptance through non-judgmental awareness.
To start, find a quiet space, sit comfortably, and focus on your breath. Notice thoughts as they arise, acknowledge them, and let them drift away.
It’s as simple as that—no need to force clarity or peace.
Your attention may wander as you get lost in thoughts again. This happens to novice and seasoned meditators alike.
As soon as you notice you’ve become embroiled in your thinking, relax and smile inwardly. This is a mini-victory, not a disappointment.
You noticed you lost your focus but become mindful again and dispassionate of those thoughts. They no longer captivate and grip your attention.
Like fluffy clouds in the sky, you watch them float by. You don’t try to analyse your thoughts. That would be akin to trying to catch the clouds in the sky.
Mindfulness meditation is like hitting the pause button, enabling you to observe thoughts without getting tangled up in them.
To start, sit quietly, breathe deeply, and focus on your breath. When your mind wanders, gently guide it back without criticism.
This practice fosters acceptance by teaching you to coexist with your thoughts without judgment.
Mindfulness in the ‘real world’.
The art of this practice is using it in your day to day.
You will get better at noticing negative or discursive thoughts and circular patterns of thinking (repetitive thoughts you have daily, weekly, monthly).
And cut your ties from the belief that they are true, or have to be acted upon.
Acceptance through Journaling
Writing is a mirror of your innermost thoughts. Journaling provides a space to explore your inner world without judgment.
By journalling your thoughts, feelings and anxieties, it’s possible to disable the apparent hold they have over you. It’s as if putting them down on paper takes them out of hiding.
In the clear light of day, you gain insights into those phantoms. They’re not real, but they feel real.
This process allows you to reflect and observe patterns in your thinking and your emotional state in relation to that. Ask the question: Why do I believe this to be true? And write what comes.
When your mind is in turmoil, you may resist doing it. Yet this is the perfect time to get it all down and process the raw material.
Accepting the pain
The next step is to close your eyes a moment and breathe. Allow yourself to feel those uncomfortable feelings. This helps to process and foster acceptance of anxiety and other feelings—if you allow them to be there without trying to change them or want them to go away.
Emotions are energy.
Most people do not take the time to sit with their uncomfortable energies. It’s at this point they reach for the bottle, open the fridge, light a cigarette or do a thousand things to distract, deny, blame or suppress how they are thinking and feeling.
Set aside five minutes a day to free flow whatever comes to mind. Don’t attempt to filter out any negativity.
Making this a habit is like chipping away at a granite boulder. It looks a daunting task, but with persistence, you will shatter the rocky exterior and reveal a gemstone hidden inside.
Engaging in Compassionate Self-Talk
The things you say to yourself matter. We speak to ourselves in ways we’d never speak to a friend.
Start replacing critical self-talk with compassionate phrases. Instead of, “I can’t believe I did that, I’m so stupid” try, “I’m doing my best, and it’s okay to make mistakes.” Phrases like these foster a mindset of acceptance, reminding you that imperfection is human.
I have f**ked up more times than I care to remember. Mistakes, bad decisions and more with friendships, relationships, finances, career and so on.
I used to feel terrible and beat myself up about it.
Which helped. Not. One. Jot.
Start changing that inner dialogue. When you face a fear, use phrases like “It’s okay to feel this way” or “I accept my feelings.”
Louise Hay taught us how to love ourselves and gave timeless advice on how to do it:
Stop all criticism: Stop criticising yourself for anything, ever. Stop criticising other people. Let go of this habit and accept yourself, exactly as you are right here and right now.
Be gentle, kind and patience with yourself: Don’t expect yourself to master this in one day. Be patient with where you are—you are doing the best you can with the understanding and awareness you currently have.
Praise yourself: Compliment yourself frequently—putting yourself down and berating yourself is a tendency stemming from the negative conditioning many of us have been raised with.
You might think (subconsciously) if you criticise and scold yourself, you are going to behave, get where you want to go, or motivate yourself.
This came from being admonished, berated or blamed by parents, teachers and society, as they tried to push you towards where they wanted to you to go and how they wanted you to behave.
Praising yourself will do much more.
Support yourself: Back yourself 100% in what you are doing and trying to accomplish. If you find it difficult, build a supportive network around you.
Compassionate self-talk nurtures acceptance by softening harsh self-criticism and welcoming kindness instead.
Building Courage through Acceptance
Courage and acceptance intertwine. By learning to accept yourself and your circumstances, you build the fortitude needed to tackle life’s challenges.
Facing Fears with Acceptance
Fears are like shadows—daunting until you face them head on—by shining the bright light of awareness and realising they’re not there.
They feel so real, it’s easy to be tricked. You have to be vigilant because they are phantoms—pretenders keeping you trapped.
I have a deep understanding of this.
By accepting fears as part of the human experience, you diminish their power. Instead of avoiding what scares you, acknowledge your fears and meet them with understanding.
Challenge yourself to confront fears one step at a time. As you move towards them, they will slowly diminish.
Accept victories and setbacks alike—by persevering, your setbacks become stepping stones to growth. Accepting the flutter of anxiety as a natural response, make each step easier and courageous.
This approach cultivates courage and resilience.
Facing fears becomes less daunting when viewed through the lens of acceptance.
Acceptance as a Tool for Resilience
Acceptance equips you to handle life’s stressors effectively. Embracing what is instead of railing against it develops resilience in the face of adversity.
Resilience isn’t just bouncing back; it’s growing stronger after challenges. Acceptance builds mental fortitude, encouraging you to respond to setbacks with grace, not resistance.
This attitude allows you to absorb life’s blows without losing yourself. The process empowers you to prepare for whatever comes next.
Creating a Supportive Environment
Your environment hugely influences your journey to acceptance. A nurturing environment significantly improves your ability to negotiate difficulties.
Surrounding Yourself with Positive Influences
Being around others who accept and support you will amplify your practice of acceptance. The company you keep affects your mindset.
Surround yourself with people who foster positivity and acceptance. Whether it’s friends who listen without judging or mentors who offer constructive feedback, these relationships provide a solid foundation for personal growth.
If you don’t have supportive friends and family, join groups with shared passions in personal development. Online and offline—find clubs and organisations nearby for in-person connection.
Buy books that uplift – Here’s my top ten books on personal development.
Search and subscribe to channels on YouTube focused on overcoming your issues. It’s amazing how many free resources you can find.
Make sure they resonate and are bona fide.
Seeking Professional Support
Therapists and support groups will offer a fresh perspective and teach strategies for acceptance.
Therapy sessions provide a safe space to explore emotions, while support groups offer community and shared experiences.
There’s no shame in seeking a mental health professional to help you improve your life. Professional guidance ensures you’re not walking this path alone.
If you can’t afford it but know you need guidance, consider the cost of not seeking help.
If finances are tight, another option is to find a support buddy for weekly sessions.
Start replacing critical self-talk with compassionate phrases. Instead of, “I can’t believe I did that, I’m so stupid” try, “I’m doing my best, and it’s okay to make mistakes.” Phrases like these foster a mindset of acceptance, reminding you that imperfection is human.
I have f**ked up more times than I care to remember. Mistakes, bad decisions and more with friendships, relationships, finances, career and so on.
I used to feel terrible and beat myself up about it.
FAQs
What is the difference between acceptance and resignation?
Acceptance means embracing things as they are, empowering you to make changes without friction. Resignation implies defeat and giving up hope.
How long does it take to cultivate acceptance?
It’s different for everyone, and there’s no set timeline. Acceptance is a continuous process, not a quick fix.
Can acceptance really help with anxiety and depression?
Yes, acceptance is a powerful tool in reducing symptoms of anxiety and depression, allowing you to live more freely and fully. You may need additional support. [link to above]
What if I struggle to accept certain things about myself?
Remember, acceptance doesn’t mean you have to like everything about yourself; it means acknowledging what is. Recognise it, and if you wish to change it, use acceptance as a stepping stone for growth.
If it’s a physical trait, acceptance will lead you to having a wholesome relationship with it—it’s worth remembering as you move through life, most people won’t notice what you’re obsessing over.
For characteristics, acceptance will open you to loving your quirks.
Can acceptance and change coexist?
Yes. It might be paradoxical at times. Acceptance can be the reason change occurs because you are not resistance what is happening. It’s resistance that frequently keeps you stuck and perpetuates the same circumstances.
Secondly, acceptance does not mean you don’t take action towards what you prefer. Your action is coming from a wholesome standpoint, not a combative one.
How long does it take to see changes with acceptance practices?
Everyone’s journey is unique. Some may notice changes quickly, while for others, it may take longer. Consistency and patience are key.
When It Feels Like Too Much, That’s When It Matters Most
Maybe you’re thinking, “I’ve tried all this before… and I still feel like I’m unravelling.”
Or perhaps it’s more like, “It sounds lovely in theory, but how do I accept something that hurts this much?”
If that’s you, I hear you. I really do.
The burden of your internal struggles can be overwhelming, especially when comparing yourself to others who appear to be sailing through life with ease.
You might wonder if something’s wrong with you. (It isn’t. And no, you’re not broken.)
You’ve spent so long trying to “fix” your anxiety or “get rid” of it, that the idea of just accepting it might feel like giving up.
But here’s the truth: acceptance is not defeat or failure. It’s strength in its softest, most soul-nourishing form.
It’s release after a lifetime of holding on.
And no, it’s not always easy. But neither is the alternative—staying locked in an endless cycle of resisting what is, and exhausting yourself.
So here’s your reminder, your nudge, your sacred permission:
Let go of the need to have it all figured out. You don’t need to be perfect, polished, or permanently at peace to be whole.
Your courage is already here. It’s in every small choice to keep going. It’s in every moment you pause, breathe, and say to yourself, “I’m okay, exactly as I am.”
Acceptance is more than a concept—it’s a practice that will transform your life.
Not by changing your thoughts overnight, but by changing your relationship to them.
Acceptance of your emotional state, thoughts and circumstances helps you transcend and transform them.
It’s paradoxical—you’re not trying to push away the negative states. (What you resist persists). By not resisting them, they losen and change.
And when you pair that with a gentler environment—one that doesn’t judge your struggles but honours your spirit—you create fertile ground for courage and resilience to root deeply and rise steadily.
This isn’t about bypassing the hard stuff. It’s about learning to stand in the middle of the storm with your feet on the ground and your heart open.
Let acceptance lead you through life’s storms—embracing the rain and walking with a lighter heart.
So go on.
Say yes to the mess.
Say yes to your fierce, flawed, beautiful humanity
Say yes to this moment—and to yourself.
Courage isn’t found in the absence of fear. It’s found in the quiet knowing that, even afraid, you’re still choosing to show up.
And if that’s not sacred, I don’t know what is.
