We are all living through difficult and uncertain times right now, with unforeseen challenges to our daily personal, social and work lives. It may leave some of us feeling worried, anxious, distraught and perhaps unsure of how to best manage certain situations. While there are no magic answers, I try to read and learn from a variety of sources and share that with others. Today I’d like to focus our attention on the writings and message of UC Berkeley faculty member Alex Budak and how I believe his principles might apply to managing one’s emotional health. As an award-winning educator, speaker and author, his insight helps people understand the concept of courage in everyday moments and turn uncertainty into change. I recently read an article he wrote for the August 2025 issue of the Harvard Business Review entitled “Six Ways to Practice Everyday Courage” which I found very perceptive. I encourage those who are interested to read Budak’s published books and works. I believe his message is something we can all learn from and adopt in our own personal, social, family and work lives and has relevance in our efforts to maintain a healthy mental and emotional life.
Budak begins by emphasizing that everyday courage is not the same as the bravery or exceptional acts of heroism that arise in a crisis. Rather, everyday courage can be thought of as the small daily actions that are aligned with our values and embraced during moments of doubt, risk or fear. He offers a fresh viewpoint by identifying six types of everyday courage that reflect our most common challenges today. I will do my best to summarize his concepts and share my thoughts on this. I know that these ideas can be overwhelmingly difficult to follow and stick with during episodes of depression, bipolar disorder, anxiety or other mental health conditions when one is struggling to just get by moment to moment.
The first element of everyday courage that Budak describes is moral courage, the willingness to act on your values in the face of personal or professional risk. For example, this might apply as you face stressful family or social situations or when at work in policy, budgeting or ethical discussions and decisions. It requires knowing what you value and stand for and having the courage to communicate that through your words and actions despite pressures from family, friends, colleagues or in your environment. I suggest that in the midst of a mental health episode it requires being aware of the principles and beliefs that have always driven you and having the strength and inner resources to adhere to them despite challenges presented by your distressed emotional state.
Budak’s second everyday category is social courage, which is the ability to rise above the fear of rejection from others to speak out on what you believe with clarity and conviction, and with good intent, despite the risk of embarrassment, exclusion, criticism from others or potential damage to your reputation. I believe that this particularly applies when dealing with the stigma of mood disorders and other mental health conditions, with unfair pressure, criticism and judgement exerted on you by others. During these moments it can be more difficult to assert oneself as self-esteem and self-confidence are often challenged.
His third principle is emotional courage, an inner ability to feel, name and face your own uncomfortable emotions with openness and honesty, and then use that insight and understanding to guide your actions rather than having strong emotions control you. For example, fueled by an understanding of your inner emotional reaction to a negative or adverse event, you might then take responsibility for your response to it as appropriate and in a healthy way. You remain grounded and present, not hot or emotional and without being dismissive, oversharing, or unloading on others. I can see how this might apply to one’s mental health when negative thoughts and feelings can become a powerful force that influence your behavior and interfere with your ability to maintain emotional stability.
His next category is intellectual courage, the willingness to question your own assumptions, admit when you don’t know something, and be open to opposing, alternative viewpoints. It entails being able to transition away from long held familiar thoughts and ways of doing things. This type of courage enables effective problem solving and learning, fosters innovation and change, and encourages collaboration by giving others permission to offer differing opinions without fear of judgment. I believe that this skill can be helpful in dealing with the fixed, negative thought patterns characteristic of some mental health conditions. It can increase the effectiveness of your efforts toward wellness by being open and receptive to treatment recommendations and ideas offered by your providers, cognitive behavioral therapy sessions and self-care exercises.
Budak then goes on to describe creative courage, which is all about imagining what could be, sharing ideas and encouraging experimentation, knowing that some ideas will fail or be discarded for lack of demonstrated effectiveness. You can imagine how this can be a challenge in mental health conditions yet is also a means to achieve hope.
His final example of everyday courage is physical courage, which is about being physically present and showing up when it matters even in difficult or uncomfortable situations. Again, a useful skill to master in managing anxiety or a mood disorder when it feels easier to hide under the covers!
Budak concludes his overview of everyday courage with the message that courage is built on everyday choices such as clarifying and communicating what you stand for and rising up in times of uncertainty. It involves small, consistent actions that align one’s behaviors with your values, sending the message that doing the right thing is what is expected.
Take a moment to think over this concept of everyday courage and how you currently are or might work to incorporate it in your lives.
A version of this article was posted as an Essential Read on PsychologyToday
Suggest a topic or question that you would like to see Dr. Noonan discuss in her blog.*