The DARE Response

What is The DARE Response?

A four-step anxiety management protocol developed by Barry McDonagh that works by paradoxically moving toward anxiety rather than away from it. Instead of fighting or fleeing from anxious sensations, DARE teaches you to defuse the initial fear thought, allow the anxiety to be present, actively run toward the sensation by reframing it as excitement, and then engage fully in an activity to prevent the anxious mind from regaining control.

Is there evidence for it?

How do you do The DARE Response?

1. 1.Defuse: When anxiety strikes, respond to the 'what if' thought with 'so what?' or 'who cares?' — recognize the thought as just a thought, not a real threat
2. 2.Allow: Drop all resistance and allow the anxiety to manifest however it wants. Become a curious observer. Welcome the sensations rather than fighting them — this is radical acceptance with intention
3. 3.Run Toward: Actively reframe the anxious arousal as excitement by repeating 'I'm excited by this feeling.' Since anxiety and excitement share nearly identical physiological signatures, this reframe leverages that overlap
4. 4.Engage: Immediately redirect full attention to an absorbing activity — a conversation, a task, a puzzle — anything that demands your cognitive resources and prevents the anxious mind from spiraling back

How long does it take?

1-3 minutes per episode; daily practice for 4-6 weeks to build the habit.

Is it hard to start?

Moderate — the 'run toward' step is counterintuitive and requires practice.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.