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Martha Beck: Guide to Avoiding Avoidance. (69) 40 Tips for Getting “Unstuck” In Acceptance & Commitment Therapy. Tips for coping with anxiety avoidance. Tips for Coping with Anxiety/Fear/Phobic Avoidance: Fear is a bully. Don’t let it bully you. Stay in the situation, in spite of your fear. The more you let fear win, the bigger it grows. Face your fear by staying in the situation for 5 minutes. Later, increase this practice time to ten minutes. Fight the bully by acting brave. Expect to feel scared, but try to act brave anyway. Tolerate bad feelings.

Rehearse & role-play situations that scare you, especially the ones that are a 1, 2, 3 or 4 on your anxiety scale. Try not to seek reassurance from others. When possible, ignore the worry monster by focusing on something pleasant in the present moment (a pretty color, a nice feeling fabric you are wearing, your relaxation breathing, a nice sound in the room, etc.)

When possible, ignore the social anxiety monster, by asking other people questions about themselves or commenting on something another person is doing or offering to help with a chore that needs to be done. You are not alone. Tips to manage Discomfort & be Mindful. 20 Instructions for Life.