AVPD Survival Guide: Practical, Witty & Effective Self-Help Tips
Living with Avoidant Personality Disorder (AVPD) and anxiety sometimes feels like playing life on expert mode, except no one gave you the cheat codes. If you’ve ever felt like avoiding life’s social circus, dodging small talk like Neo in The Matrix, or meticulously overthinking a text reply for hours—congratulations, you’re in the right place. This guide offers essential AVPD self-help strategies.
After 20 years of therapy, three inpatient stays, and more awkward social interactions than I can count, I’ve compiled my top self-help tips. These AVPD self-help insights have helped me navigate the stormy seas of AVPD and anxiety. Hopefully, they’ll help you too!
The Best Self-Help Tips for AVPD & Anxiety
(A mix of wisdom, sarcasm, and brutal honesty)
Remember, AVPD self-help is a journey; take it one step at a time.
1. Get Yourself Out of That Rut
Stuck in a cycle of avoidance? Here’s a groundbreaking strategy: do the opposite of what your anxiety wants. Seriously. If your brain says, “Stay home and avoid that event,” go anyway. Exposure works, even if it makes you feel like you’re about to implode.
2. Stop Procrastinating
Waiting for the perfect moment to work on your anxiety? Bad news—it doesn’t exist. You won’t wake up one day magically ready. The best time to start is now. Rip the Band-Aid off.
3. Keep a Journal (and Don’t Leave It Lying Around)
Writing down your thoughts can help you spot patterns in your anxiety. Bonus tip: Hide your journal like it contains state secrets. Nothing kills the mood like someone stumbling upon your „Existential Dread – Vol. 5.“
4. Improve Your Health (Yes, I Said It)
Your mental health and physical health are secret BFFs. Move your body, eat something green, skip the fourth coffee and maybe don’t drown your feelings in cake every night. Also, if you have a dog, congratulations! You have a built-in, furry therapist who forces you outside.
5. Set Small, Achievable Goals
Thinking big is great—unless it paralyzes you. Instead of “I want to be confident”, try “I’ll make eye contact with the cashier today.” Small wins add up.
6. Be Your Own Lawyer
No one will advocate for you better than you. Learn about AVPD, educate yourself, stand up for your needs, and don’t let anyone tell you your struggles aren’t real.
7. Enjoy Being Alone (Without Using It as an Excuse to Avoid Everything)
Being introverted isn’t a crime. But there’s a difference between healthy solitude and hiding from the world like a socially anxious cryptid. Balance is key.
8. Start Saying “Yes” (Within Reason)
If your default answer to invitations is „Nah, I’ll stay home,“ try mixing it up. Say yes sometimes. You might not regret it.
9. Learn to Say “No”
On the flip side, stop being a doormat. If people exploit your kindness, it’s time to practice the art of a firm „No.” No guilt, no justifications.
10. Stop Aiming for Perfection
Perfectionism and anxiety are like toxic exes—you need to break up with both. Imperfection is human (and often hilarious). Embrace the chaos.
11. Pay Attention to Your Inner Monologue
Your brain is not always your friend. Thoughts like „I’m a failure“ are not facts—they’re just intrusive thoughts being jerks. Challenge them.
12. Change for YOU, Not for Approval
If you’re working on yourself, do it for your own peace, not because you want more likes on Instagram or validation from random strangers.
13. Small Steps Matter
Did you greet your neighbor today? Walk outside? Reply to a message within a normal time frame? That’s progress! Celebrate the small victories.
14. Practice Gratitude (Yes, It’s Cheesy but It Works)
Anxiety loves to highlight what’s wrong. Make it a habit to list three things you’re grateful for daily—even if it’s just “I made a perfect cup of tea.”
15. Get Enough Sleep
Lack of sleep turns anxiety into a fire-breathing monster. Prioritize rest. Tired brains are drama queens.
16. Laugh, Even When You Don’t Feel Like It
Laughter is a cheat code for mental health. Watch a dumb comedy, reminisce about that embarrassing moment from high school (you survived!), or try laughter yoga (yes, it’s a thing).
17. Get Outside More
Nature has magical brain-healing powers. Sunlight, fresh air, and trees can do more for your mood than another hour scrolling on your phone.
18. Share Your Experiences
You never know who might be struggling with the same things. Talking about your struggles can be liberating—and might even help someone else.
19. Start a Conversation (Yes, Even If It’s Awkward)
Avoid eye contact at the grocery store? Pretend you didn’t hear someone say “Hi”? I get it. But social skills are muscles—the more you use them, the stronger they get.
20. Stop Blaming the Past
Yes, your past experiences shaped you. No, they don’t have to define you forever. Own your story, but don’t let it write your future.
21. Help Someone Else
Helping others is one of the best ways to get out of your own head. Whether it’s a small act of kindness or volunteering, giving back feels good (and distracts from your own anxiety).
22. BREATHE!
Seriously. Take a deep breath right now. Feels good, right? Mindful breathing works wonders for calming anxiety.
23. Therapy Is Not a Last Resort—It’s a Power Move
If you feel stuck, get professional help. Therapy isn’t just for „when things get really bad.“ It’s like hiring a personal trainer for your brain.
Final Thoughts
Progress isn’t linear. Some days, simply getting out of bed is a win. The trick is to keep moving forward, one small step at a time. Be patient, be kind to yourself, and remember:
You’re doing better than you think
