If you want to do avoidance reduction therapy, the biggest thing that trips me up and holds back progress is not being super clear and focused with my assignments and moving up too quickly. You really do need to start as low feared as possible and focus primarily on your set goal assignment and not on how you sound or how it feels (unless tolerating feelings is the assignment). You should be able to make every assignment a success. If you aren't, you're not gaining. If you can't successfully complete an assignment you set, re-adjust it to a level you can succeed at. Small steps will build.