Exposure: how to do it

 
 
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Break Things Up into Smaller Steps

Often, the things on your list of fears can be broken up into smaller steps. Some steps will be easier and some will be harder.

 

For example, Lin is afraid to talk to classmates.

This can be broken up into a number of steps:

  1. Saying "hi" to a classmate in the hall.
  2. Asking a classmate a quick question. (For example, "Is the math quiz on Friday?")
  3. Sharing weekend plans with a classmate.

 

Lin is also afraid to do a presentation in class.

This can be broken up into a number of steps:

  1. Doing a short presentation in front of a friend.
  2. Doing a short presentation in front of the teacher.
  3. Doing a short presentation in front of the teacher and a few friends.

 

EXERCISE: Start breaking up fears on your list into smaller steps.

 

Check out these helpful tips on how to do this.