Stop Making Zero Anxiety the Goal

Step 1 of 5

Check your starting point: Stop Making Zero Anxiety the Goal

When short-term relief is quietly making your life smaller…

Notice what fits this situation today:

• Managing anxiety can be a major problem
• avoidance is reinforced by relief
• threat system works faster than thinking
• I am not sure yet—I just want to understand

Step 2 of 5

Anxiety has an unpleasant function, so the desire to immediately remove it is natural

• Anxiety has an unpleasant function, so the desire to immediately remove it is natural.
• But running away brings relief and teaches the brain that the situation was dangerous, causing life to shrink.
• Working with fear begins with the readiness to safely meet some of its magnitude.

Step 3 of 5

Map the pattern: Stop Making Zero Anxiety the Goal

Look at the moving parts of Stop Making Zero Anxiety the Goal one at a time:

• Managing anxiety can be a major problem.
• avoidance is reinforced by relief.
• threat system works faster than thinking.

Step 4 of 5

Name the cost of long avoidance and a little safe contact with the situation

• Pause for a few seconds. Check whether this practice feels safe enough right now.
• Name the cost of long avoidance and a little safe contact with the situation.
• Notice what changed in your body or thoughts. Do not grade yourself—collect information.

Quick check after the practice:

• What changed, even by 1%?
• What stayed the same?
• What do you need now: continue, stop, or ask someone for support?

Step 5 of 5

Choose a next step: Stop Making Zero Anxiety the Goal

You do not have to resolve this whole situation today. You worked directly with “Stop Making Zero Anxiety the Goal” and chose one possible response.

Choose what fits now: