Bear Grylls on Embracing Fear and the S-T-O-P Method

Bear Grylls, a renowned adventurer and survival expert, is well-known for his daring exploits such as scaling Mount Everest, braving the rapids in Zambia, and surviving off stingrays in Indonesia. Despite this fearless persona, Grylls admits that fear plays a significant role in his life and work.

Grylls explains, “Fear is not an enemy. It’s a natural tool that keeps you sharp and aware.” His television series, Running Wild with Bear Grylls: The Challenge, showcases these principles as he navigates dangerous terrains worldwide with minimal supplies.

Many people try to avoid fear, but Grylls points out that this can backfire when one faces unexpected frightening situations. “Without a developed fear muscle, an adrenaline rush can cloud your mind,” he remarks.

Grylls’ S-T-O-P Technique

To better manage fear, Grylls adapts the S-T-O-P acronym first coined by psychologist Marsha M. Linehan. Here is Grylls’ approach:

• S – Stop and step back: Faced with panic-inducing moments like deadlines or job interviews, resist the urge to react immediately.
• T – Take a break: Combat the fight-or-flight response by pausing to regain clear thinking with deep breaths and mindfulness.
• O – Observe: In stress, people often fixate. Grylls advises looking around to find options, escape routes, and support resources.
• P – Plan: Once calm, use your collected information to form action plans. Progress is about adapting and moving forward.

Survival isn’t about having the right tools. Grylls believes the mindset is key. Be ready to adapt as tools and plans may fail, and rain often comes unexpectedly.

For Grylls, tough situations require three essential qualities: a resourceful spirit, a determined heart, and a courageous attitude. These traits prepare you to face difficulties head-on.

Listeners can further explore these insights by tuning in to the Life Kit podcast on Apple or Spotify. Contributors to this episode include Michelle Aslam as producer.