Turn Towards Your Rats, Not Away

Acknowledge tasks or emotions you’re actively avoiding. Name what you’re dodging—emails, finances, conversations—and write them down without judgment.

Take the smallest step toward gentle contact. Enter the ‘shed’—review, visualize, or simply look at the source of anxiety without taking major action yet.

Decide what you’re genuinely willing to do next. Choose a step, however tiny (even just visualizing), and treat willingness—not intensity—as progress.