Don't avoid situations that make you anxious

Avoidant coping is not the best thing to do when you have a situation that causes anxiety.

Imagine you have a phobia of dogs and due to this, you avoid all dogs. You then don't learn that most dogs are ok to be with, or to overcome your fear by gradually desensitizing yourself by spending time with dogs.

It is the same with anxiety. If there are situations that make you feel anxious, please don't avoid them as this can make the emotions stronger when you think of the situation. Instead, perhaps try a ladder approach as follows: eg. feeling anxious about going into a shop on your own to buy something:

1. Walk past the shop with a friend

2. Walk past the shop on your own

3. Go into the shop with a friend and look around whilst they buy something

4. Go to the counter when your friend buys something

5. Go into the shop with a friend but go in by yourself without buying something

6. Go into the shop with a friend but go in by yourself and buy something

7. Go into the shop on your own without buying something

8. Go into the shop on your own and buy something.

The more you face your fears and repeat these kinds of activities, the lower the anxiety will become and the greater your feeling of success. If you are struggling with something like this, please do ask for support, but also don't avoid the situation. If you have a situation you can think of that you feel anxious in, grab a piece of paper and start your ladder.