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Fast-Tracking Your Way from Fear to Freedom

Part of the CBT For Dummies Cheat Sheet (UK Edition)

Facing and overcoming your fears can leave you experiencing not only relief but a surprising amount of freedom too. With the following steps you can begin to categorise your fears in order to cut them down:

  1. Make a hierarchy of the situations you fear. Start with your least dreaded situation and progress to your most dreaded situation.

  2. Make a list of your safety behaviours – things you do that you think keep you safe.

  3. Work your way up the hierarchy, dropping your safety behaviours and remaining in the situation.

  4. Stay in the situation until your anxiety decreases by at least half without you doing anything to control it.

  5. Repeat your exposure to your fearful situation over and over again until your fear lessens.

  6. Record your results.

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