Instead of using simple affirmations, Helms records videos of himself giving specific pep talks. Watching these during difficult moments creates "self-distancing," allowing him to receive encouragement from a calmer, more objective version of himself who isn't caught up in the current failure.

Malala challenges the idea that resilience means quickly bouncing back. Years after her attack, she experienced panic attacks. She defines true bravery as continuing your mission even while actively managing fear and mental health challenges, which is the real form of resilience.

Individual self-help is often self-indulgent because we cannot see our own blind spots. True growth happens in a community context where relationships built on trust allow others to offer feedback. This makes the collective more intelligent than any individual working alone.

The "lone hero" is a myth; bravery is supported by a network. Courageous individuals actively seek help, relying on four distinct categories of support: moral ("I've got your back"), informational ("here's what you need to know"), resource-based, and appraisal-based feedback.

After facing a career-ending eating disorder driven by toxic sports culture, Molly Carlson found a new "why" for her sport. Her motivation is no longer just winning, but using her platform to ensure no young athlete feels alone in their mental health journey, a purpose that transcends personal achievement.

Helms describes his early stand-up days where fellow comedians would high-five him after a failed set. This community support reframed failure not as a personal defeat but as a necessary, shared rite of passage, effectively building toughness and forging strong bonds.

To perform a dangerous, world-first dive, Carlson consciously uses overwhelming positivity to override her brain's fear signals. She calls this "gaslighting" herself into believing she's capable, a technique for extreme mental preparation under pressure.

A “journaling club” isn't about reading entries aloud. Instead, it creates a shared space for private reflection, followed by a discussion about the experience of journaling itself. This provides accountability and community for a typically solo activity without forcing uncomfortable vulnerability.

Diver Molly Carlson describes how the pressure to achieve her Olympic dream led to an eating disorder and severe anxiety. When she narrowly failed to qualify, the overwhelming feeling was relief. This "failure" liberated her from a toxic environment, allowing her to seek help and find a healthier path.