you try your first in vivo exposures find a trusted friend to accompany you so you have support if you start to feel overwhelmed Pick something that long avoided because of anxiety This should be something that will be hard but that you can imagine pushing yourself to do Examples might be calling a friend or relative going somewhere speaking up in a group asking for something you need telling someone something needed to say for a long time Take doing the task slowly Remember the anxiety will be there as you push forth and okay 1 Take Do something you avoid and fear that blocks you fromgaining something important to you 2 Rein in Bring down physiological arousal by paying attention to your breathing Make each exhalation longer than the one before 3 Support Tell yourself as you push forward toward your goal and feel that surge of anxiety can and I will push through I can and I will push through I can and I will push through HOW DID IT When anxious we focus enough on the relief and even pleasure we experience when we push through the anxiety and get to the other side Take a