Podcast Summary: "I Can Be Scared and Still Be Brave"
Mantra with Jemma Sbeg
Release Date: August 11, 2025

Introduction

In the August 11, 2025 episode of "Mantra with Jemma Sbeg", hosted by Jemma Sbeg of OpenMind, listeners are introduced to the week's guiding phrase: "I can be scared and still be brave." Jemma outlines the podcast's structure, emphasizing the unpacking of the mantra's meaning, personal anecdotes, actionable journal prompts, and a weekly challenge designed to integrate the mantra into listeners' lives. She encourages audience engagement through social media, ratings, reviews, and participation in the OpenMind community for exclusive content and bonus episodes.

Understanding Fear: Natural Emotion vs. Barrier

Timestamp: [03:41]

Jemma delves into distinguishing between fear as a natural, protective emotion and fear that acts as a barrier to personal growth. She explains that fear is an essential emotion evolved to keep us safe by signaling danger and prompting caution. However, when fear becomes overly protective—likened to a "helicopter parent"—it can stifle growth and prevent individuals from pursuing opportunities that lie just beyond their comfort zones.

Key Insights:

• Protective Fear:

  • Examples:
    • Declining a job misaligned with personal values (00:00 - [03:41])
    • Avoiding unsafe situations like walking alone at night
    • Hesitating on risky financial investments due to insufficient information
  • Function: Grounds individuals, prompting reflection and intentional action.

• Limiting Fear:

  • Characteristics:
    • Driven by "what if" scenarios (e.g., "What if I fail?")
    • Based on exaggerations rather than facts
    • Causes feelings of shrinking and inaction
  • Function: Constrains potential, often rooted in insecurity rather than genuine danger.

Notable Quote:

"If fear is keeping me safe, it will feel grounding. If fear is keeping me small, it will feel like a contraction."
— Jemma Sbeg [08:15]

The Essence of Bravery

Timestamp: [14:51]

Transitioning from fear, Jemma explores the concept of bravery. She contrasts the childhood perception of bravery—celebrated and straightforward—with the complex bravery required in adulthood. According to Jemma, true bravery involves embracing uncertainty and discomfort, trusting oneself and the universe to navigate unknowns.

Key Insights:

• Bravery Defined:

  • Handling the discomfort of uncertainty
  • Trusting oneself and the process
  • Visualizing positive outcomes instead of focusing on potential failures

• Practical Strategies to Cultivate Bravery:

  1. Regulate Anxiety: Implement strategies to soothe fear responses, enabling clearer interpretation of fear signals.
     • Example: Deep breathing to calm racing thoughts before making decisions.
  2. Move Physically and Mentally: Engage in physical activities or take decisive actions to prevent stagnation.
  3. Name the Fear: Identify and articulate the purpose behind specific fears (e.g., "This fear is expanding me").
  4. Future Self Visualization: Envision the benefits of overcoming fear and how future achievements can be realized.

Notable Quote:

"Bravery is really choosing another thought, choosing another outcome that feels safe enough in our mind that we will get to a place of action."
— Jemma Sbeg [12:30]

Personal Reflections on Fear and Bravery

Timestamp: [16:26]

Jemma shares three pivotal moments in her life where fear intersected with bravery, leading to significant personal growth:

1. Moving Out at 17:

   • Fear: Leaving a familiar environment to live alone in a new city.
   • Bravery: Embracing independence despite uncertainty.

2. Ending a Serious Relationship:

   • Fear: Letting go of a long-term partner and the possibility of future loneliness.
   • Bravery: Prioritizing personal well-being and integrity over comfort.

3. Quitting Her Job:

   • Fear: Leaving a stable position to pursue self-employment.
   • Bravery: Stepping into the unknown to follow her passion.

Key Insights:

• Common Theme: Each brave decision involved stepping away from comfort towards opportunities that initially felt terrifying but ultimately led to profound personal fulfillment.
• Gratitude for Fear: Jemma emphasizes how these fearful moments were gateways to positive life changes, highlighting that bravery does not eliminate fear but redefines the relationship with it.

Notable Quote:

"Fear is a gateway. I think that being scared is a sign that I'm often doing something right."
— Jemma Sbeg [20:45]

Actionable Steps: Moving from Fear to Bravery

Timestamp: [24:05]

Jemma outlines practical steps to transform fear into action:

1. Regulate Anxiety:

   • Utilize personal strategies or seek professional help to manage anxiety, allowing for better discernment of fear's source.

2. Physical Movement:

   • Engage in activities like walking, dancing, or exercising to dissipate fear-induced tension and foster clarity.

3. Name and Understand Fear:

   • Articulate specific fears and their underlying purposes to demystify and address them effectively.

4. Visualize Positive Outcomes:

   • Focus on the best possible outcomes to counteract the negativity of fear-based thoughts.

5. Affirm Self-Capability:

   • Continuously affirm personal strength and readiness to tackle challenges, building confidence over time.

Notable Quote:

"You can't make the wrong decision if you're making a decision because at least you're doing something."
— Jemma Sbeg [26:10]

Journal Prompts and Weekly Challenge

Timestamp: [31:41]

To facilitate deeper engagement with the mantra, Jemma provides thoughtful journal prompts and a weekly challenge:

Journal Prompts:

1. Subtle Acts of Bravery: Reflect on overlooked brave actions that led to personal growth.
2. Areas Avoided by Fear: Identify aspects of life where fear prevents action and envision how embracing bravery could alter these situations.
3. Long-term Impact: Contemplate the potential transformations from consistently embodying the mantra.

Weekly Challenge: Brave Conversation Challenge

• Task: Initiate a slightly uncomfortable but necessary conversation with a friend, family member, or colleague.
• Objective: Practice bravery by addressing uncomfortable situations, setting boundaries, or expressing needs.
• Engagement: Share experiences on social media or connect with Jemma through OpenMind's platforms to discuss outcomes and receive support.

Notable Quote:

"If nothing else, just start telling yourself you're capable until you feel it. Until you feel capable just to take even one small baby step."
— Jemma Sbeg [28:45]

Final Reflections

Timestamp: [31:41]

Jemma concludes by reinforcing that bravery does not eradicate fear but redefines how one interacts with it. She encourages embracing small acts of bravery in daily life to build resilience against more significant fears. By taking proactive steps and addressing fears incrementally, individuals can navigate larger challenges with greater confidence and less hesitation.

Key Takeaways:

• Continuous Bravery: Incorporate small, brave actions into everyday life to strengthen overall courage.
• Embrace Uncertainty: Accept that fear will persist, but use it as a guide rather than a hindrance.
• Persistence: Understand that not every day will be comfortable, but consistent effort leads to meaningful growth.

Notable Quote:

"Bravery doesn't mean that fear is going to go away. It's going to keep coming up, but it allows you to sit beside it and almost appreciate it in a strange way."
— Jemma Sbeg [30:35]

Conclusion

In this empowering episode, Jemma Sbeg masterfully navigates the intricate relationship between fear and bravery. By dissecting fear's role, sharing personal stories of courageous decisions, and providing actionable steps, she offers listeners a comprehensive guide to embracing their fears and harnessing them as catalysts for growth. The journal prompts and weekly challenge further enable individuals to internalize the mantra "I can be scared and still be brave," fostering a mindset that transforms fear from a barrier into a powerful ally on the journey to personal development.