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With these principles in mind for these steps to conquer your fears, create a list of ways to face

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your fears, include items in your list that very difficult, be as creative as you can to come up with

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a variety of situations that will trigger your fear.

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How difficult to each one would be.

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Make your best guess about how much distress you would feel in each situation as zero to 10 scale tends

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to work well, but use a different skill if you prefer.

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See the example that follows a arrange your items in descending order of difficulty.

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This ordered list of exposure ideas is called your hierarchy.

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You might build your hierarchy and preach it to make it easy to work with.

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As you review your list, do you notice any big gaps in your numbers, like a jump from a two to seven?

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If so, look for ways to modify your items to make them easier or harder so you can add intermediate

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items.

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For example, doing a difficult activity with a loved one can make it more manageable and can facilitate

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a transition to doing it on your own.

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Jason was determined to overcome his fear of driving, and if the abbreviated version of his exposure

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hierarchy looked like this activity driving on the expressway, a long drive with the Express with a

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friend

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where doctors.