Anxiety is one of the most common mechanisms of procrastination, but the word "fear" can mean completely different things.
In the video, I explore three levels: specific fears, anxiety about uncertainty, and existential anxiety—when it's no longer about the task at hand, but about the question of what kind of life you want to live. I discuss why avoidance increases anxiety, how exposure works, and what ACT offers—and I provide an eight-step algorithm for working with avoidance.

00:42 Beginning
03:56 Part 1. Why psychology talks about emotions, not time management
07:56 Part 2. When anxiety needs treatment

14:02 Part 3. Three levels of anxiety
15:37 Level 1. Specific fears
17:30 Level 2. Uncertainty
20:27 Level 3. Existential anxiety

25:26 Part 4. What does ACT offer?
26:23 Six Processes of Psychological Rigidity
29:05 Six Processes of Psychological Flexibility

33:15 Part 5. Exposure Therapy

41:40 Part 6. Practice. Avoidance Workflow
41:43 Step 1. Notice what you're avoiding
42:23 Step 2. Formulate the task as specifically as possible
43:04 Step 3. Notice anxiety
43:50 Step 4. Clarify what exactly you're afraid of
45:33 Step 5. Activate psychological flexibility processes
47:11 Step 6. Choose minimal exposure
47:56 Step 7. Take this step with anxiety
48:34 Step 8. Assess behavior, not emotions

50:28 Online Workshops

51:19 Part 7. How to use this system every day
53:29 Final

📌 Workshop Schedule: https://almarakulieva.ru/workshops
📚 "Monday" Course - about avoidance workflow, 52 lessons and 40 hours of video: https://monday.almarakulieva.ru
📥 Telegram channel: http://t.me/almost_deadline
💬 All formats: http://almarakulieva.ru