**"I am angry/frustrated/mad at myself."** It's not about focusing on fight or flight response or punishing yourself. It's about: stuttering doesn't bother you. Because then you: 1) face your triggers and its anxiety to build tolerance against it 2) are able to advance to the next step (stop reacting to triggers) 3) make the story about your feared letter (and other triggers) less real in your mind **"I use some fluency techniques right now"** In my opinion, fluency shaping techniques require anticipation so you reinforce your evaluation behavior. Basically, fluency shaping techniques maintain [this habit cycle](https://drive.google.com/file/d/1czvlMoNAoPp8R0xXyis7cdsSY1yu7-UR/view?usp=sharing) in my experience. The best antidote in my opinion is to stop paying attention, basically learn that stuttering doesn't bother you, don't react to triggers (that lead to anticipating or justifying compulsion). **"If I speak well, I'm amazing! I give myself praise."** Giving praise when you speak fluently is black-white thinking or labeling in good and bad. If you think fluency is good, then you will also think that dysfluency is bad, basically this reinforces 'complicated stutter behavior' like reassurance-seeking and relying on techniques. In my experience, I counter this issue by letting go of control (basically, letting go of control of speech muscles / justification / anticipation and letting go of 'changing/hiding triggers') and put faith in my body to speak automatically without stuttering bothering me. This way I won't deliberately anticipate and justify compulsion. Your goals are turned around I noticed: your goal is now to measure fluency so if you stutter you reinforce the habit cycle and hide/change the trigger (which is hardwired and therefore when you fail, you don't recognize that you justify, anticipate and choose compulsion). In my experience, I approach this issue by observing my mindset whenever I speak without reacting. Also, I completely change my goals: o The goal is that stuttering doesn't bother you o The goal is to stop linking stuttering to your speech disorder o The goal is to stop measuring your fluency o The goal is to stop changing and hiding the trigger (that leads to a stutter anticipation) o The goal is to stop relying on reassurance-seeking o The goal is to stop relieving yourself from anxiety by doing rituals/compulsion o The goal is to stop justifying/choosing compulsion o The goal is that you stop blaming stuttering on your stutter problem