Things We Do That Make Anxiety Worse

Step 1 of 5

Check your starting point: Things We Do That Make Anxiety Worse

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

Notice what fits this situation today:

• avoidance does not allow you to gain corrective experience
• Defensive behavior can become a condition for functioning
• Repeating a new experience changes the brain's prognosis
• I am not sure yet—I just want to understand

Step 2 of 5

Avoidance, overcompensation, always having someone accompany you, and safety items prevent the brain from…

• Avoidance, overcompensation, always having someone accompany you, and safety items prevent the brain from knowing that a person is capable of coping.
• Repeated safe experience expands the zone of tolerance.
• However, reducing defensive behavior should be gradual and meaningful.

Step 3 of 5

Choose one gentle reduction in defensive behavior and observe the result

• Pause for a few seconds. Check whether this practice feels safe enough right now.
• Choose one gentle reduction in defensive behavior and observe the result.
• 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 4 of 5

What this may change: Things We Do That Make Anxiety Worse

More behavioral freedom through gradual, deliberate practice.

The useful shift is more clarity, less autopilot, and one available choice.

Step 5 of 5

Choose a next step: Things We Do That Make Anxiety Worse

You do not have to resolve this whole situation today. You worked directly with “Things We Do That Make Anxiety Worse” and chose one possible response.

Choose what fits now:

• “Save one next step”
• “Come back later”
• “I need support from a person”