-
Create a LIST of all feared thoughts / urges / images or situations that you fear will trigger the thoughts -
Rate them for levels of anxiety they produce.
-
Then order them from least feared to most. This is called a ‘FEAR HIERARCHY
-
Plan and Practice Graduated Exposure to the first item on your list. Practice each exposure until your anxiety level drops by about HALF
-
Practice each exposure DAILY (if possible) until it causes a minimal amount of anxiety.
-
Then move on to the next situation on your Fear Hierarchy
If you need to, break each exposure down into smaller steps