In order to free yourself from fear, you must develop a gradual exposure process through visual or real life fears. Most people do this through visual effects, mainly by exposing their fears in their hearts.

Some people like to do exposure in real life, and some people like this combination. The method you choose depends on your level of anxiety and the practicality of facing fear in real life.

Facing the fear of shopping in a grocery store or in a crowded place is more feasible than a gradual step of flying on an airplane or in the ocean away from a person.

The desensitization process requires a series of steps to achieve your goals. Setting a hierarchy is the key to success because it will help you face fear in a gradual and viable way, and you will see real progress as you work on the list.

To create a hierarchy, write down your fears at the top of the paper and write your goals at the bottom of the paper. Break the steps to perfect your goal to at least 8 parts. Each step should be more challenging than the previous step, and each step should trigger more fear-based responses than the previous step.

1] from

 Let us say that you are afraid to go to the mall, it is too crowded, confused, noisy and overwhelming. Write down your fears at the top of the page; be afraid of crowded places or go to the mall.

2] from

 Write your goals at the bottom of the page; be able to go shopping in the mall comfortably.

3] from

 Now that you have fear and goals, you need to divide the exposure step into at least 8 parts. Examples of your steps include:

One] from

 Drive with your support staff to the mall parking lot. If the parking lot is part of your anxiety and scares you, try spending more and more time in the parking lot, first 1 minute, then 5 minutes, then 15 minutes, and so on.

b] from

 Once you have the parking lot, get off and take your support staff to the mall entrance.

C] from

 Next time go to the mall with your support staff and base it on time increments.

d] from

 Next enter the store and spend some time in increments. Then you can buy something.

Our goal is to build your endurance to this exposure and ultimately do things without your supporters.

You don't have to expose yourself in real life; if you can shoot the sights, sounds and smells of the mall, you can also desensitize yourself.

Creating a hierarchy gives you a roadmap to success. After successful completion, please check each step and note the completion date. As you struggle to overcome your fears, you will feel a true sense of accomplishment and see progress in the coming weeks and months.

How to create a hierarchy for phobia desensitization! was originally published on Spring