Courage & cognitive decline.

Every week I ask my Brave New Girls podcast guest how they define courage. This is how Dr Sabina Brennan, top neuroscientist and bestselling author of Still Me thinks of it:

“I think in the context of this kind of journey, I think having the courage to acknowledge what you are capable of as a human being who is entitled to, to be still you; to acknowledge and allow yourself to do what you can, and not be driven by guilt to commit to doing things that will not be good for your health… You can’t do it all. Nobody can, and no one person should ever be left with the responsibility of full-time care for a loved one with dementia.”

Sabina’s words cut through the guilt and perfectionism that so often accompany caring roles, whether in dementia or in other parts of life. Courage is about honesty with ourselves, recognising what we can do well, where our limits lie, and making peace with the fact that we are human.

Growing this kind of courage

Sabina’s work blends neuroscience with lived experience. She knows that chronic stress corrodes both body and brain, while purpose and connection strengthen resilience. To grow the courage she describes, we need to create conditions where honesty and self-compassion are possible.

That means shifting perspective: away from guilt, comparison, and an endless list of “shoulds,” and towards partnership, presence, and dignity, for ourselves as much as for others. Courage grows when we acknowledge that caring is a marathon, not a sprint, and that we can still choose joy in the midst of difficulty.

Her stories of caregiving show that courage can be tender: choosing patience when impatience would be faster, singing songs with a loved one even when memory has faded, or simply accepting help instead of burning out. These small acts are the essence of brave living.

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Here are practical ways to embrace courage & support well beings on a well planet:

10 Actionable Steps:

1.     Clarity – Get clear on your limits. Write down what you can do sustainably and where you need support.

2.     Open Up – Share your challenges honestly with friends, family, or support groups. Vulnerability is strength.

3.     Understand Stress – Learn to recognise signs of chronic stress in your body and mind. Take breaks before you hit burnout.

4.     Reframe – Shift perspective from what’s lost to what remains. Focus on presence, dignity, and small joys.

5.     Allow Help – Let others step in. Courage is knowing you don’t have to carry the load alone.

6.     Gratitude Practice – Anchor your day with one thing you’re thankful for. Gratitude rewires the brain toward resilience.

7.     Engage the Brain – Keep your own mind healthy with new learning, exercise, and creativity. Caring for yourself helps you care for others.

8.     Compassion – Offer compassion not just to your loved one, but to yourself. You are worthy of kindness.

9.     Observe – Be a detective of triggers, whether in behaviours, moods, or your own stress, and adjust with patience.

10.  Unplug & Rest – Prioritise sleep, quiet time, and restorative activities. Rest is not laziness; it is fuel for courage.

Courage, as Dr Sabina Brennan shows, is about doing what you can with honesty, dignity, and compassion.

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