you stayed in the situation and did not escape I keep driving when I have heart palpitations and shortness of breath freak out and crash the car 3 Rate how likely you believe each of your listed expectations is to happen on a 1 to 10 scale being not at all and 10 being extremely 4 Now pick a situation from your list that is moderately difficult not painfully difficult but challenging enough that you feel the burn going to intentionally put yourself into this situation to see thatyou can cope better than you imagine 5 Start with sticking in the situation for a short time and gradually build up from there Remember to breathe the In strategy during this exercise You can and will come out on the other side of this fear 6 Write down your goal use the previous example Now go and drive the car Continue driving for 15 minutes after panic symptoms heartbeat shallow breathing feeling are triggered Use purposeful breathing to slow down your breathing and heart rate so the can tune in and see that actually safe 7 After you have stuck it out ask yourself the Did your expectation What is the