Mastering Fear: How to Harness Anxiety Like Elite Athletes and Soldiers

Fear is a natural part of life, but it doesn’t have to control you. Embrace the power of your emotions, learn to ride each wave with confidence, and let your experiences shape you into a master of resilience.
Mastering Fear: How to Harness Anxiety Like Elite Athletes and Soldiers
Mastering Fear: How to Harness Anxiety Like Elite Athletes and Soldiers / The Everyday Warrior Nation

In my conversation with John McPhee on Power Athlete Radio, we dove deep into the complex nature of fear - a feeling that everyone faces, but one that changes and evolves as we gain more experience. Fear is never just one thing - it has different layers depending on the situation. There's fear of the unknown, like the anxiety that hits before stepping into something new and uncertain. There's fear of combat or direct confrontation, a very raw kind of fear that can strike in moments of extreme challenge. And then there's the ever-present fear of failure, something that holds so many people back from reaching their full potential. Each form of fear has its own flavor, but learning to manage them effectively is key.

Early in life, fear can feel overpowering. Imagine a young NFL player stepping onto the field for the first time, the stadium buzzing, the stakes higher than they’ve ever been. That fear can be all-consuming, so intense it can be hard to think clearly. I saw it happen many times. But as we grow and gain experience, the nature of fear changes. For soldiers, in combat, or in any high-stakes arena, those pre-game jitters aren't about fear anymore. Instead, they're about the drive to perform well. Soldiers have had countless “swings at the bat,” so to speak. They know what to expect and, importantly, how to channel those emotions productively. It’s not that fear vanishes; it just becomes something more manageable, more familiar, and less paralyzing.

A key point John and I discussed is that fear never truly goes away. It’s something you get used to, but it's always there. Early on, fear can feel almost debilitating, but over time, you learn to manage it better. For those of us who guide young people into high-stress environments, whether they're athletes or soldiers, our job is to help them handle that initial wave of fear. It’s all about showing them the tools they need to process those intense emotions rather than letting fear control them.

One of the most important lessons I’ve learned in my tenure in the NFL that I try to pass on to others, is that emotions, fear included, come in waves. In high-stakes situations, it’s not uncommon to experience fear, anger, sadness, and joy all in a short period. Emotions can hit you with a force, especially when the stakes are high, and learning to handle this emotional turbulence is crucial. The goal is not to be immune to these waves but to ride them, like learning to surf. Fear might be there, but with enough practice, you develop the skill to stay balanced and keep moving forward without letting each wave dictate your next action.

As you gain more experience, you begin to ride these waves of fear, frustration, and even joy without getting overwhelmed by them. You learn to let the emotions pass through, understanding that they’re part of the process rather than obstacles to avoid. Fear, instead of being a burden, becomes another natural part of the experience - just a momentary feeling rather than an immovable wall. It’s about recognizing that the wave will pass, and then focusing on the emotions and motivations that keep you grounded. Fear, for all its intensity, is temporary, and it’s possible to train yourself to navigate it without losing focus on what really matters.

So, while fear might be inevitable, it’s always manageable. And once you start seeing it as something you can handle rather than something to avoid, you free yourself up to perform at your best. Whether you’re stepping onto a battlefield, a sports field, or a stage, managing fear is about mastering those emotional waves so they don’t knock you down but propel you forward. Embracing this mindset is a powerful shift that allows you to face each challenge with a level of confidence and resilience that fear alone can’t touch.


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John Welbourn
JOHN WELBOURN

John Welbourn is Founder/CEO of Power Athlete Inc and former NFL player. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and started for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his NFL career, John started over 100 games regular season games with 10 play-off appearances. He was a four-year letterman while playing football at the University of California at Berkeley. He graduated from the college of letters and sciences with a bachelor's degree in Rhetoric in 1998. And did his Masters work at the UC Berkeley School of Education in 1999. Since retiring from the NFL, John has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army and Naval Special Warfare. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies. John provides daily coaching and mentorship to over 5000 athletes around the world through his Power Athlete Coaches Network and training program delivery platform. Since in 2013, John has hosted a weekly podcast, Power Athlete Radio; a podcast dedicated to improving performance and connecting with some of the smartest people on the planet. With more than 700 episodes Power Athlete Radio has proven to be on the top podcasts in the strength and conditioning realm. John travels the world lecturing on performance and nutrition for Power Athlete and as a keynote speaker. John is a married father of three and resides in Austin, Texas. You can catch up with him at his personal blog, “Talk To Me Johnnie”, at Power Athlete or on social media @johnwelbourn.