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Exposure: how to do it


Make a List

The first step in facing your fears is to make a list of the situations, places, or things that you fear.

Here’s an example.

Lin has social anxiety and is afraid of a number of social situations. For example, she is scared to talk to other kids at school. She is afraid to answer questions in class and avoids doing class presentations at all costs. Lin tends to avoid going to parties unless she knows everyone who will be there. She also avoids going shopping, as she doesn’t want to talk to the salespeople.

Lin’s list of feared situations might include:

  • talking to classmates
  • asking her teacher a question
  • answering a question in class
  • doing a presentation
  • going to a party or school dance
  • going shopping and asking a salesperson to help her find a size

EXERCISE: Pull out a piece of paper and start listing the things that you fear.


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