Building Mental Fortitude Part 2 [Fear]

by Ezra Ben-Yisrael May 21, 2025

Mental Fortitude vs. Fear: Defeating Mental Criminal #2

Introduction: The Shadow of Fear

Fear—Mental Criminal #2—is the invisible chain that keeps many of us from reaching our full potential. It's cunning, persuasive, and persistent. Fear doesn't always roar; sometimes, it whispers doubts, clouds judgment, paralyses action, and dims vision. But to live a meaningful, purpose-driven life, you must develop the mental strength to confront and rise above it.

Mental fortitude is your inner defence system. The psychological armour shields your mind and empowers you to act with courage, clarity, and conviction—even in the face of fear.

How Fear Robs Us

Fear is more than an emotional response—it’s a cognitive distortion that affects your:

Strength – Fear saps emotional and physical energy, leaving you feeling drained and defeated before you even begin.
Peace – Anxious thoughts create internal chaos, disrupting your ability to find calm and stay grounded.
Direction – Fear clouds judgment, making decision-making difficult and leading to avoidance rather than action.
Vision – It limits your ability to dream or think expansively, causing you to focus only on threats and risks.
Purpose – When fear dominates, you play small. You shrink from opportunities, relationships, and experiences that align with your deeper calling.

“Fear doesn’t stop death. It stops life.” – Unknown

Building Mental Fortitude: The Antidote to Fear

Mental fortitude is not about becoming fearless—it’s about learning how to function powerfully despite fear.

1. Normalise Fear, Don’t Demonise It

Fear is a survival mechanism. According to Dr. Susan Jeffers, author of Feel the Fear and Do It Anyway, “The fear will never go away as long as you continue to grow.”

✅ Reframe fear as a signal of growth, not danger.

2. Practice Cognitive Defusion

From Acceptance and Commitment Therapy (ACT), this tool teaches you to separate yourself from your thoughts.

✅ Instead of “I am afraid,” say, “I notice I’m having a fear-based thought.”
✅ Label thoughts as stories: “Here’s the ‘I’ll fail if I try’ story again.”

3. Create a Mental Fortitude Routine

Just as physical strength requires consistent training, so does mental strength.

Daily practices:

Morning journaling: Write three fears and a response to each.
Cold exposure or physical challenge: Builds tolerance for discomfort.
Mindful breathing: 3 minutes of breath awareness to reset the nervous system.

4. Develop an Inner Coach

Dr. Ethan Kross, author of Chatter, emphasises the power of self-talk.

✅ Use second or third-person language when coaching yourself: “You’ve handled worse. Stay focused.”

5. Set Micro Goals Against Fear

Facing fear in small doses builds resilience.

✅ If public speaking terrifies you, start speaking up in a meeting, then progress to small groups.

6. Anchor Yourself to Your Purpose

Purpose is fear’s kryptonite. When you deeply connect with why you’re doing something, it becomes easier to move through discomfort.

✅ Create a “Why Card” – a one-sentence reminder of your mission. Keep it visible.

“He who has a why to live can bear almost any how.” – Friedrich Nietzsche

Expert Insights on Fear and Fortitude

Dr. Kelly McGonigal, a Stanford psychologist, teaches that stress (and fear) can become a source of strength—when we choose to engage with it constructively.

Dr. Angela Duckworth, author of Grit, emphasises that passion and perseverance—not fearlessness—are the real markers of long-term success.

Navy SEAL Jocko Willink says:

“Discipline equals freedom. The more disciplined your mind, the less fear controls you.”

Tools to Cultivate Resilience

Tool	Purpose	How to Use
Visualisation	Build courage	Imagine yourself acting with strength and calm in fearful situations
Fear Inventory	Create awareness	List fears and rate their power over you (1-10). Track changes over time.
Mantra Cards	Rewire mindset	Create affirmations: “I am stronger than this fear.” Carry them daily.
Support Squad	Build accountability	Surround yourself with people who inspire courage and action

Closing Thoughts: Reclaim Your Inner Power

Fear is not the enemy—it’s a doorway. Behind it lies the version of you that is braver, bolder, and more fully alive. Building mental fortitude is how you walk through that door.

Whenever you choose action over avoidance, clarity over confusion, and purpose over paralysis, you’re not just surviving—you’re winning—one courageous decision at a time.

I hope you found this blog helpful. Share one thing that you will take away from this blog below!