FACE fear and avoidance - Use effective CBT strategies to overcome anxiety and avoidance. FEAR: Find your goal, Action, Coping Strategies, Evaluate.
We try to avoid the situations, people, places and/or even thoughts, which are likely to distress us. This avoidance helps prevent us becoming distressed in the short-term, but it is one of the main factors which keeps the problem going over a long time. Avoidance also interferes greatly with our everyday lives - life becomes much more restricted, which makes us feel even worse.
To overcome our problem, we need to overcome the avoidance. We can learn to FACE the fear.
Find & identify what you would like to be able to FACE, rather than avoid. Start with one situation that is not too distressing. You can gradually move on to more distressing situations later.
You might find it help to use a Hierarchy Of Feared Situations worksheet.
For example: shop at a supermarket
Action: Decide on the steps you need to take. Break it down into manageable chunks, like steps on a ladder. Take one step at a time, starting at the bottom.
Coping: Write down all your coping strategies and use those that are going to be most useful for that situation.
Some skills will be better when planning / before the situation. Others more useful during the situation.
Evaluate: Review how things went.
Decide whether you need to repeat this step, or move up to the next step.
ERP Form PDF Exposure & Response Prevention (e.g. for OCD)
FACE Fear And Avoidance - VIDEO