Looking for ideas for a "hall pass"

T and I were talking about my inability to get myself out of triggering situations (due to shame, freezing, etc). She mentioned that sometimes kids with anxiety at school get a "permanent hal pass" that allows them to leave at any time. While I'm no longer in school, t still thought having something along those lines for me would be helpful. It doesn't help much at work (as I'm often in a position that I cannot leave for safety reasons), but she was thinking it might help in other situations... I initially dismissed the idea out of shame, but I'm thinking it might actually work...

Now the question becomes, in an adult world where you don't necessarily "need" permission to leave, what could be an effective, simple, reasonable "hall pass"? Thoughts? Ideas?

Because of several abusive situations in my past, I'm terrified of angering anyone, or causing any trouble. I stay in triggering situations because I freeze and I get worried about being seen. Is there anything that might be an external excuse to step away until either I can ground or the situation resolves itself?

Can you be more specific about where you freeze? That might help. I could give you an example of where I freeze and what I do about it.

Any place that may involve someone seeing me leave, or any time I have to excuse myself from an action or situation. This weekend, it was a triggering meditation and yoga retreat. I was there with a friend. I wasn't able to bring myself to step out once the class started, but I felt obligated to go to the class because I was there with a friend. I've also been having difficulty at the car dealership while trying to buy a car... and then there's the difficult customers at work, or speaking up when I'm triggered at a medical appointment, or leaving when I'm with someone at the store but become triggered... basically, it's any time I might face judgement from someone else for needing to step out of a situation.

When I'm at the store by myself, I'm ok leaving after I put my items back (don't want to piss off the employees who would have to recover the stuff),but if I'm with anyone else, forget it. One-on-one interactions are the worst part, as I feel like I should have a really damn good excuse to leave the person's presence (goes back to my dad never letting me leave if he was being scary, or he'd be more scary)... I can't even physically leave therapy when the instinct is to flee. I just sit there and dissociate, but that's not a good option. T and I are working on at least me being able to tell her when I'm overly triggered by what we are doing.

I hear you. My situation is a little different. I had a really stressful week and it made me want to freeze up. My t said don't go the wedding I was planning to go to, take it easy, write a to do list, then write it again but prioritize it. She said take a shower, cook, garden and when you feel better then deal with your to do list.