What it Is #
Paradoxical Intention is a therapeutic technique developed by Viktor Frankl (founder of Logotherapy).
- It works by asking someone to do, or even exaggerate, the very thing they fear.
- The paradox is that by intentionally trying to make the feared symptom happen, the anxiety about it decreases — and often, the symptom goes away.
This approach is especially useful when fear of the symptom is what keeps it going (a cycle of “the harder I try not to do it, the worse it gets”).
How it Works #
- Fear → Tension → Symptom:
- When people are afraid of something happening (e.g., not sleeping, blushing, stuttering), their anxiety makes the problem worse.
- Intention → Reduced Fear:
- By deliberately trying to bring on the symptom, they remove the performance pressure.
- Humor and self-detachment often come in, which reduces anxiety.
Everyday Examples #
INSOMNIA
- Instead of trying hard to fall asleep, the therapist may suggest: “Tonight, try as hard as you can to stay awake. Keep your eyes open and resist sleep.”
- Often, this takes away the pressure and the person drifts off.
PUBLIC SPEAKING ANXIETY
- A person who fears blushing might be told: “When you give your talk, try to blush as much as possible — really show it off.”
- By aiming for the feared reaction, the cycle of fear and embarrassment weakens.
STUTTERING
- Someone afraid of stammering might be encouraged to intentionally stutter on purpose during a conversation.
- This reduces the anticipatory anxiety that usually makes stuttering worse.
PERFORMANCE ANXIETY (e.g. sports or sexual performance)
- Instead of dreading failure, the person is guided to actively invite the “mistake.”
- With the pressure gone, natural ability often returns.
Why it Works #
- Breaks the fear-symptom-fear loop.
- Reduces performance anxiety by using irony and humor.
- Restores a sense of control — the person realizes, “I can face this without being controlled by fear.”
Key Takeaway #
Paradoxical Intention flips the script. By intentionally doing the thing you fear, you disarm it. Instead of fighting anxiety, you lean into it — and the anxiety often loses its power.
Download This Resource #
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