Fear is natural. Everyone experiences it—before giving a speech, attending a job interview, or meeting someone new. Fear acts like an alarm, warning us of potential dangers and keeping us safe. But when fear spirals out of control, it stops protecting us and instead becomes harmful.

Ironically, panic doesn’t usually occur when we directly confront something frightening. Panic more often results from consistently avoiding the things we fear (although it can also be a consequence of obsessively forcing ourselves to confront or control situations). Initially, avoidance feels comforting, but it eventually backfires, intensifying anxiety. Understanding this is central to both strategic systemic therapy and cognitive behavioural therapy (CBT). These therapeutic approaches agree that trying to avoid or control anxiety typically makes it worse. In our clinical practice, one especially effective method for facing anxiety is known as the “worst fears” intervention. Although paradoxical, it can transform fear into courage.

People struggling with anxiety or panic disorders naturally want to avoid what frightens them—crowds, driving alone, public speaking, or even physical sensations like dizziness or a racing heart. On the surface, avoidance seems logical: If you never face your fear, you won’t experience anxiety. But there's a hidden cost. Each avoidance sends the wrong message to your brain. Instead of teaching yourself, This is safe, your mind learns, I narrowly escaped danger. With each escape, your anxiety grows stronger, creating a vicious cycle:

Fear → Avoidance → Temporary Relief........

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