It can help to track your fear during your exposure exercise and to remain in that situation until your anxiety comes down by about 50%. For example, if you were sitting in the cafeteria and you rated that as a 6 out of 10, try to stay there until your anxiety comes down to a 3 out of 10 or lower before leaving to do something else, even if you feel the urge to leave sooner.
Keep doing a specific exposure exercise daily (or as often as you can) until you rate it as a 2 or 3 out of 10 for several days in a row. Then it’s time to move on to the next thing on your fear ladder.Print some Exposure Sheets to help you track your anxiety and progress.
Re-rate your entire fear ladder every once in a while. You may be surprised that as you make progress with the items at the bottom of the ladder, the situations in the middle and near the top don’t seem as scary any more.
Your ratings of feared situations will also help you see the progress you have made and figure out what you still need to do to beat your anxiety!