-
Expect that you will initially experience some distress.
-
The object is NOT to block the distress or not think the thoughts.
-
The object is to EXPERIENCE the distress and let it BE AS IT IS so that you can learn that you don’t actually come to any harm.
-
So DON’T try to block the distress – let it wash over you – use your normalising statements and flashcard to help you.
-
Expect that you will feel strong urges to use your thought control strategies. Observe that and try not to give in to the urges.
-
If you feel that the exposure is too much then you may have to break it down into even smaller steps.
-
Remember to measure success by the fact that you DID the exposure experiment – not by how you felt during it.
-
Try to constantly challenge yourself without overwhelming yourself. This is why fear hierarchies are so important.
-
Don’t be discouraged if it seems to take a long time for your distress to come down. That is normal for most people who try Behavioural Experiments.
<< Previous / Next >>