Summary of Step 3 – Practicing Recovery

  • GRADUATED EXPOSURE is quickest and most effective way to be free of panic FOR GOOD!
  • You are putting your knowledge and skills to the TEST
  • Practice Interoceptive Exposure to lose your fear of the bodily symptoms of panic
  • PRACTICE Real Life Exposure to lose your fear of external situations
  • Drop your safety behaviours one by one as you do exposure practice
  • Practice Imaginal Exposure if real Life Exposure is too difficult to start with
  • Create Fear Hierarchies and begin practice exposure on the least feared situation – repeat the practice until your fear of the situation is minimal
  • If you practice exposure EVERY DAY you will lose your fear in the same way as if you watched a scary movie 100 times – you would get so used to it it would become boring not frightening
WHEN YOU LOSE YOUR FEAR OF PANIC
IT WILL STOP HAPPENING

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