Taking action despite anxiety · worksheet 21
Fear pushes you to run away or avoid. When the facts don’t justify it, doing the opposite (approaching, staying) is often what brings it down.
This exercise is best done with the support of a psychologist.
Before you start
- What it is for: To do the opposite of what fear pushes you to do (approaching instead of avoiding), when the facts don’t justify that fear.
- About 10 minutes to prepare; the action itself can be short.
- Best done with your psychologist: first you need to check that the fear is not justified (if there is a real danger, you don’t do it).
- Opposite action works if you do it completely: with your body, your voice and your attitude, not half-heartedly.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Look at the fear after the opposite action: it usually goes down with repetition. Above all, note what you discovered by acting differently.
If you find it hard
If the fear signals a real danger, don’t use this worksheet. Do the action fully: doing it half-heartedly (not looking up, staying near the exit) works less well.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
When fear is not justified by the facts or is out of proportion, learn to act in the opposite way to what it pushes you to do (approaching instead of avoiding), fully and repeatedly.
Avoidance due to fear or shame, social isolation. Adults and adolescents. Duration: 15 min in session; practice between sessions.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
Barlow, D. H., Sauer-Zavala, S., Farchione, T. J. et al. (2018). Unified Protocol for Transdiagnostic Treatment of Emotional Disorders: Therapist Guide (2nd ed.). Oxford University Press.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
