With these principles in mind for these steps to conquer your fears, create a list of ways to face
your fears, include items in your list that very difficult, be as creative as you can to come up with
a variety of situations that will trigger your fear.
How difficult to each one would be.
Make your best guess about how much distress you would feel in each situation as zero to 10 scale tends
to work well, but use a different skill if you prefer.
See the example that follows a arrange your items in descending order of difficulty.
This ordered list of exposure ideas is called your hierarchy.
You might build your hierarchy and preach it to make it easy to work with.
As you review your list, do you notice any big gaps in your numbers, like a jump from a two to seven?
If so, look for ways to modify your items to make them easier or harder so you can add intermediate
items.
For example, doing a difficult activity with a loved one can make it more manageable and can facilitate
a transition to doing it on your own.
Jason was determined to overcome his fear of driving, and if the abbreviated version of his exposure
hierarchy looked like this activity driving on the expressway, a long drive with the Express with a
friend
where doctors.