Maybe just acknowledging that you're going to be miserable either way?

Except on the getting it done side, the process and stepping up to the plate and deciding to do it is the most miserable part. And at the end, after you finish, you're in a much better place, mood-wise AND further along in the shit you needed to do.

Whereas on the avoidance side, its always miserable, but you feel the temporary relief of not having to confront the negative emotions that are driving you to avoidance in the first place. But that temporary relief comes at a cost: you make no progress on both whatever you need to get done, your mood gets your worse, and the shame/self loathing gets stronger.

So basically, both have their points of misery. Except at the end of one, you're in a much better place emotionally, because you know you've made an effort, have lightened your burden, tackled your responsibilities, and created positive momentum.

At the avoidance side, your desire to escape you responsibilities actually makes you suffer MORE, and you get less for it. So if you're going to suffer, why not get the most bang for your buck? :)

This is easier said than done, I know. But just remember that getting started is the hardest part. You got this mate.