With these principles in mind, for all these steps to conquer your fears, create a list of ways to
face your fears, include items on your list that very difficult, be as creative as you can to come
up with a variety of situations that would trigger your fear.
Raytown difficulty.
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 different scale if you prefer.
See the example that follows.
Arrange your items in descending order of difficulty.
This ordered list of exposure ideas is called your hierarchy.
You might build your hierarchy in a spreadsheet to make it easy to work with.
As you review this, do you notice any big gaps in your numbers, like a jump from a two to a 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.
For example, Jackson was determined to overcome his fear of driving an abbreviated version of his exposure
hierarchy.
It looked like this activity drive on the expressway lawn discomfort lifted nine drive on the expressway
with a friend.
Sevigne drive to work.
Six Drive to the grocery store for a drive in my neighborhood for sit in a driver's seat and Barkett
car to.