>and the day I'll be able to do this, I'll be really happy. Another thing that helped me was to re-define 'desire': Old definition: One day I will do this. By desiring eg fluency, less panic, less being bothered etc you stay in the future. Acceptance is not about being in the future. I changed this definition of 'desire' to: I choose or have intention, right now, to speak without holding back WITH anticipatory anxiety. The positive effect is that I stay in the here and now which reduces overthinking and overreacting and weakens the association between negative predicted outcome and my ability to not panic