Overcoming Approach Anxiety

approach anxietyThere’s this thing called approach anxiety, and I haven’t talked about it all that much, because it was never a huge concern for me personally, and it was always something I was able to push through okay on my own. Sure, sometimes I’d stiffen up and miss out on a girl I should’ve had, but all in all it was never too bad for me. I had a lot of fears as a kid, and got into the habit early of overcoming them by confronting them head on; this might be why I was never overly concerned with this one. I just tackled it the same as the rest of them.

But for some guys, approach anxiety is crippling. I’ve coached men who would at times simply refuse to approach women; I eventually got pretty good at getting guys to approach, even when they were terrified to (the first few approaches are always the toughest), but how does a guy who’s shaken about going up to meet women do that on his own, without a coach there to work him through it?

I could tell you about the mentalities of a man who approaches women without fear – that they’re just girls to him, that it’s all a numbers game about talking to lots of girls, that he’s confident in his success, that he’s more interested in the opportunity to get to know a pretty girl than he is the risk of being shot down, and that being shot down for him is basically just something he laughs about, if it even registers at all. But mentalities are a tough thing to change, and yours will change to these over time as you get more experience and more exposure and meeting women becomes fun instead of a chore or intimidating.

Rather than discuss mentalities, I think it’s better to just give you some practical steps to work on to overcome approach anxiety and get yourself meeting new girls as soon as possible.

Making a Commitment

When I first began lifting weights back in high school, I read a book called Body-for-LIFE by a guy named Bill Phillips. There was a section in the book where Bill talked about the first 12 weeks of exercising; that during those first 12 weeks, you will want to quit, you will want to cancel your scheduled exercise session, and try to tell yourself you’d do it tomorrow or the next day. But you couldn’t; you simply had to push through those first 12 weeks, or you’d never make it. To be successful in building your body for life, you needed to endure. And after those 12 weeks were over, you’d be used to it, it wouldn’t be a big deal anymore, and exercise would simply be a part of your life and a routine that you stuck to.

Well, Bill was right. Those first 12 weeks back when I was 16 years old were incredibly tough. I’d be tired, and start dreading having to go and spend an hour lifting really heavy hunks of metal up and down, over and over again. Every set was a pain to endure – each one I’d feel like there would be no way I could finish. Sometimes I’d miss a workout, and I’d force myself to exercise the next day, instead. But it was brutal, and I never wanted to do it, and I hated doing it.

Then, after those first 12 weeks had passed, I realized that, hey, exercise didn’t seem quite as dreadful anymore as it originally did. I’d gotten used to it and it’d just become something I did.

And eventually, farther down the road, I actually came to enjoy lifting weights. I never would’ve believed it when I first started out, but I came to take pleasure and pride out of my discipline, the body I’d shaped for myself, and the feeling of working on myself in a way that was making myself better for the future.

Actively approaching women is like that – you must commit yourself to making it through those first 12 weeks. It’s one of the toughest, most intimidating things you can do for most guys – but it’s also going to be one of the most rewarding. If you want women in your life, you need to go out and get them. They aren’t going to come to you; it doesn’t work that way.

I hear from guys all the time who tell me, “I really want to get started in this, but I just haven’t gotten around to it.” It doesn’t take much time, though. You can spend 6 hours meeting women a week – that’s 3 hours on a Friday night at a local bar or nightclub, and another 3 hours Saturday afternoon or night, or Sunday afternoon at the big shopping mall or bookstore nearby – and see steady improvement.

When I first made a commitment to make approaching new women a much more regular part of my life, after having done it sporadically for a year, I started going out typically 3 to 4 nights a week to socialize and meet women, and I was also trying to meet at least a few girls a week during the day as well. And let me tell you, those first 12 weeks were very hard, and very emotionally draining. I’d come home feeling like a failure for not having had the kind of success I wanted, or like a champion for having achieved some new milestone – my first makeout in a nightclub, for instance.

12 weeks in though, it stopped seeming like such a big deal, and more like something I just did. It became a lot less difficult to drag myself out of the house and go to a nightclub by myself, and approaching women to talk to felt a lot less scary.

You must make a commitment to go out and meet women. You must promise yourself you’ll do it, and you must hold yourself to that promise. Otherwise, time will just tick by and nothing will happen.

Acclimating to Approaching

Once you’re going out actively, the major hurdle you’ll have to overcome is approach anxiety. Overcoming approach anxiety is a little difficult because, well, you’re facing a fear. But that in and of itself gives you a tactic you can use to make things easier.

When you recognize yourself hesitating, I recommend you tell yourself that you’re going to overcome this fear, and that the only way you’re going to do so is by confronting it head on. Then, go confront it. Defiantly confronting your fear can feel far more rewarding than going up to talk to some random girl you don’t even know early on purely for the sake of it. It gives you a mission; you’re not just meeting girls – you’re overcoming your fears and becoming a stronger, more able man.

Later on down the road, once the fear is no longer an issue, you will be able to approach women simply because you want to and you think they’re pretty and you want to get to know them. So long as approach anxiety remains an issue for you, though, you must get in the habit of getting a little annoyed at yourself for feeling that way, then taking action to get rid of the feeling.

The only way you get rid of approach anxiety is by approaching.

With time, your brain realizes that getting turned down by girls isn’t so bad. Your reputation doesn’t get destroyed; your family doesn’t disown you; you’re not incapable of ever meeting another woman again because that girl you stopped once on the street paid you no mind. You start to realize that there are virtually no long-term negative consequences to not succeeding with a woman – but tons of lessons. Every failure, if accurately assessed, helps you get better and more successful the next time around.

To get yourself acclimating to approaching, I recommend you follow the following steps:

  • Get a routine. If you don’t have a routine yet, or specific venues you really like going and feel comfortable meeting women in, check out the free Girls Chase eBook Finding Your Niche. You need to build meeting women into being a routine for yourself, and particularly early on, it can be a lot easier once you’ve done some exploring and figured out where your favorite places to meet new women are. Once you know them, set certain times of the week aside as your times exclusively to go out and meet women – schedule it into your life, and make sure you’re dressed, ready, and on time for your outings.
  • Set goals. Goal setting helped me a great deal early on: setting small, achievable goals to go out and accomplish. When I first started, I had goals like, “Talk to three random girls,” and I was not allowed to go home until I’d accomplished them. Next I added goals like, “Use more screening and qualifying,” and, “Use more playful banter,” then goals like, “Kiss one girl,” and, “Invite two girls home.” Goals like this will force you to learn, be active, and get yourself in motion. Choose goals that feel challenging for you and are close to the limit of what you’re currently capable of, but that also feel achievable. You want to be moving in small steps – obviously, “Take a girl home tonight,” is going to be overly ambitious if you’re still just getting used to meeting new women. Keep your goals achievable, and you’ll challenge yourself to consistently improve.
  • Track your progress. Also helpful to me early on was progress tracking. I put together a spreadsheet tracking how many nights I went out, how many phone numbers I got, how many first dates I went on, how many new girls I kissed, and how many new girls I slept with, and I even set it up to have a chart that automatically updated as I updated the chart. It basically made me start competing with myself – I wanted to be performing at a higher level than the month before, which meant I had to work harder and get more done. Sometimes I’d be about to just stay in, and I’d take a look at that chart and get annoyed at myself for being about to fall behind, and I’d go out anyway. Which brings us to the final point:
  • Go out even when you don’t want to. This is a topic that’s probably deserving of its own post outright. Nights you don’t want to go out but go out regardless can sometimes be the best nights you have. Two of the greatest girlfriends of my life I met on nights I almost didn’t go out because I didn’t feel like it. You will sometimes learn more on days and nights you don’t want to go out than you will on nights you do, because you’re in a more thoughtful mood and not flying on an excitement-fueled autopilot like you tend to be during the times you really want to go out. This is why routines and motivators like progress tracking are so important – you need to be going out regardless how you feel. Oh, whoops, that actually wasn’t the final point – there’s one more:
  • Approach and meet women. You have to do it. Get started early in the night and build some social momentum and you’ll be fine. But if you want to overcome approach anxiety, the way you’re going to do it is by approaching women, no two ways about it.

I wish I could say there was an easy way to get rid of fear, but there isn’t (well, not entirely true – a shot of lidocaine into your cerebellum might do the trick, but for practical / safety reasons let’s assume you’re not going to be taking any injections into your brain before going out to meet women). There’s only one sure-fire way to beat a fear: confronting it. It works, and if you have a fear you don’t like and don’t want, confronting it is what you need to do to rid yourself of it.

The great news is, once the fear of meeting women is gone from you, it never really comes back in full force so long as you continue meeting women at least every once in a while. You might hesitate a split second, but only until that voice in your head kicks in and tells you, “Whoa, what are you doing? Just go talk to her.” Yep – after a while, instead of trying to talk you out of meeting women, eventually that voice starts trying to talk you into it. Funny how that works, huh?

Chase Amante

Chase AmanteAbout the Author: Chase Amante

Chase woke up one day in 2004 tired of being alone. So, he set to work and read every book he could find, studied every teacher he could meet, and talked to every girl he could talk to to figure out dating. After four years, scads of lays, and many great girlfriends (plus plenty of failures along the way), he launched this website. He will teach you everything he knows about girls in one single program in his Mastery Package.


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Approach anxiety's picture

Chase, great article....
There is of course different ways to fight approach anxiety but if you are going at it head on and approach, approach and then approach some more then it really only depends on how those approaches goes….

If you burn every set and never pick up any women I would love to meet the man that would continue this unpleasant exercise….

But if you do your homework and prepare for these approaches and you start to see the glimmer of success after 5-10 approaches then you slowly start to attach positive emotions to going up to a woman you don’t know….
And I think that is one of the keys to at least feel better about approaching…..Remembering the last time you got laid when doing an approach…Linking positive emotions to a certain action changes the whole perspective on that action.

But it’s true, AA never goes away completely….

Joe's picture


So I have been reading a few of your articles and I am learning a lot of new stuff. But the one big problem I have is actually approaching girls I do not know. I struggle big time with this, and it is very hard for me to do it.

I just moved to a new city and since I do not know anybody, I wanted to try and work on becoming more sociable, as I never have been good with women. Do you have any other secrets or tips on how I can work on overcoming this anxiety. I would appreciate any extra help you could give me.



Anonymous's picture

Hi Chase,

I'm a big fan of your articles, thank you for sharing your experiences and wisdom on women because they've helped me a lot.

The problem I have is that sometimes (happens a lot more when the girl is beautiful or I think she's out of my league) is when a girl moves towards me or I start to approach a girl, I just freeze up. My mind gets flooded with all sorts of crazy thoughts and with every second that passes it becomes harder and harder for me to actually talk to the girl, and every second I wait the situation becomes more awkward.

My voice is telling me that I should get the hell out of this uncomfortable situation and I just can't decide what to do.

Only until after the window has passed do I realize the mistake I made about not getting myself out there, then I get angry and frustrated with myself.

How do you snap out of a situation like that and motivate yourself to talk?

Steve's picture


I love this article. But i've noticed no one talks about sexual energy when you talk to a girl, how sexual energy can overpower your fear.

I think there is more to it than just approaching....


Anonymous's picture

I know the pain. I have been forcing myself to approach for about 5 years, (yes 5 years) made 2 approaches and I am still scared sh....less. And in most cases I chicken out.

ToF's picture

Hey chase ive commented a couple times and critiqued you on your writing a bit lol, but this is one of my fav articles and.. your the best in teaching methods!

I was gonna ask you a question but inadvertently answered it myself, fuck I feel so shitty, i failed my 3rd day on the 12week challenge. HOW do i calm down a nervous chick!?

I started a 12 week thing and its the 3rd day n didnt rele have a convo with a girl today. I feel like crap cuz one of the girls I got a number from was really cute but she just was really shy/nervous i guess. I texted her like 2h after while on campus and set up seeing her for a bit/coffee.

I had the feeling like she thought I was really interesting and awesome n shit, but I really thought about it n i was like, what the fuck, I want to know about you..? I would try hard to relate to her but a lot of things I didnt know what to really say to. Same with her I could tell. I had class and gave her a kiss on the cheek lmao.

I texted her she didnt txt me back today, ya i know i realize kfowmgfow

Andre's picture

Hey there, Chase,
First, I want to say that this is a great article, it's one of my favorites. I've actually gone approaching a few times, and approach anxiety hasn't been a terrible problem for me, so that's good news! But there's another slight approaching issue I'm having (I'm not sure if you've covered this in an article or not, but if you haven't, you should totally write an article on it) and that issue is this: I'm a college student, and most college students, as I'm sure you know, study. So the problem I'm having is that the girls who are alone tend to be studying, and the girls who aren't alone, as I said, are not alone. I don't want to start approaching groups just yet (all in due time), but the other girls who are alone are busy! So whenever I approach a girl who's busy, she barely engages in conversation because she clearly has other things on her mind, which all take precedence over the random dude who just sat down near her (that would be me, by the way). How would you suggest I open up girls who are busy? (Because I know it isn't impossible, just a little bit harder).
Thanks in advance,

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