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Create a hierarchy of fears to tackle gradually from "summary" of REWIRE YOUR OCD BRAIN by CATHERINE M. PITTMAN AND WILLIAM H. YOUNGS
To overcome your fears, you must face them head-on. However, tackling all of your fears at once can feel overwhelming and may not be the most effective approach. Instead, it can be helpful to create a hierarchy of fears to tackle gradually. Start by making a list of your fears, ranking them from least anxiety-provoking to most anxiety-provoking. This will help you prioritize which fears to address first. Begin with the fear that causes you the least amount of anxiety, as this will allow you to build confidence and momentum as you work your way up the hierarchy. Once you have identified your fears and established a hierarchy, it is important to gradually expose yourself to each fear on the list. This exposure should be done in a controlled and methodical manner, starting with the least anxiety-provoking fear and gradually working your way up to the most anxiety-provoking fear. As you confront each fear, pay attention to your thoughts and feelings. Notice any patterns or triggers that may be contributing to your anxiety. By slowly exposing yourself to your fears and observing your reactions, you can begin to challenge and reframe the negative beliefs that fuel your anxiety. Remember, progress takes time and patience. Be kind to yourself as you work through your fears and celebrate each small victory along the way. With dedication and persistence, you can rewire your brain and overcome your fears.
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