Breaking the Cycle: Changing Our Response to Anxiety Instead of Avoiding It

For many people who stutter, anxiety is a constant companion—before, during, and after speaking situations. The fear of stuttering can feel overwhelming, often leading to avoidance behaviors that reinforce the belief that we are powerless over our speech. But what if we stopped avoiding anxiety and instead learned to change our response to it?

In the McGuire Programme, we focus on responding rather than reacting to anxiety. This shift is crucial because avoidance only strengthens the fear. When we avoid situations where we might stutter, we give power to our anxiety, reinforcing the idea that stuttering is something to be ashamed of or feared. Instead, by leaning into the discomfort and taking control of our response, we can transform anxiety into a tool for growth.

Understanding the Three Phases of Anxiety

To break the cycle of avoidance, we first need to recognize the three phases of anxiety that affect people who stutter:

1. Anticipatory Anxiety – This is the fear and worry before speaking. We might predict stuttering, worry about how others will react, and feel physical symptoms of anxiety like increased heart rate or muscle tension.
2. Confrontation Anxiety – This happens in the moment of speaking, when we feel the pressure to perform fluently, become self-conscious, and sometimes struggle with the physical aspects of stuttering.
3. Post-event Anxiety – After speaking, we might dwell on how we spoke, analyze moments of stuttering, and reinforce negative self-perceptions that fuel future anticipatory anxiety.

Shifting from Reaction to Response

The key to overcoming this cycle is to change how we respond to each phase of anxiety. The McGuire Programme teaches us practical tools to face speaking situations with confidence rather than avoidance.

• Before speaking (Anticipatory Anxiety): Instead of avoiding difficult conversations, we can embrace them as opportunities to apply our speech techniques. Using deliberate breathing and non-avoidance techniques, we can prepare ourselves to step into situations rather than shrink away from them.
• During speaking (Confrontation Anxiety): We train ourselves to stay in control of our speech using McGuire techniques like costal breathing, deliberate eye contact, and forward-moving speech. By focusing on technique instead of fear, we shift our attention from reacting emotionally to responding with confidence.
• After speaking (Post-event Anxiety): Instead of dwelling on what went wrong, we practice self-compassion and focus on the positives. Each speaking situation—fluent or not—is a learning opportunity. The McGuire Programme emphasizes self-awareness and growth rather than perfection.

Confidence Comes from Action, Not Before

Many people believe they need to feel confident before taking action, but in reality, confidence is something that develops as a result of taking action. This is a crucial mindset shift.

1. Experience Builds Competence – The more we engage in a challenging task, the better we become, which naturally increases confidence.
2. Overcoming Fear Through Exposure – Avoidance strengthens fear, but taking action—even in small steps—teaches our brain that the situation is not as scary as it seems.
3. Evidence-Based Confidence – Each time we step into a speaking situation, we collect proof that we can handle it, reinforcing self-belief.
4. Momentum Effect – The hardest part is often getting started. Once we take action, even imperfectly, we gain momentum, making the next step easier.

In the McGuire Programme, we don’t wait to feel confident before speaking—we act first. By deliberately putting ourselves in speaking situations, using our techniques, and practicing non-avoidance, we build confidence through experience. Every conversation tackled, every feared situation faced, strengthens our belief in our ability to communicate effectively.

The Power of Non-Avoidance

One of the biggest breakthroughs for McGuire Programme members comes when we stop running from anxiety and start using it as a challenge to grow. We take on speaking situations we would have once avoided. We volunteer to introduce ourselves in meetings, make phone calls, and engage in conversations with strangers. Each time we do this, we weaken the power of anxiety over us.

Anxiety thrives on avoidance. The more we dodge speaking situations, the bigger our fear becomes. But when we step forward with courage, using the tools and support of the McGuire Programme, we change the narrative. We prove to ourselves that we are not defined by our stutter—we are defined by how we respond to it.

By embracing discomfort, practicing non-avoidance, and applying McGuire techniques, we reclaim our voices. And in doing so, we break the cycle of anxiety, one conversation at a time.