Step 1) Write a list of all the anxiety provoking situations you can think of.

Step 2) Organize that list, ranking each situation from least anxiety provoking to most anxiety provoking

Step 3) Pick the least anxiety provoking situation, start by exposing yourself to it in a controlled environment ideally along side your therapist/psychiatrist before moving onto exposure therapy on your own

Step 4) Rate your anxiety out of 10 after 1 minute, 3 minute, 5 minute, 10, minute, and 15 minutes has passed.

Step 5) Observe and be mindful of the decrease in your anxiety, even if it is only by 1 point out of 10

Step 6) keep working your way up the anxiety list, from least anxiety provoking to most anxiety provoking as each item on the list becomes more manageable

Step 7) Practice regularly. Anxiety is either getting better because you are working on it, or it is getting worse because you are avoiding anxiety provoking situations.

Some things to consider:

Ask yourself what is the worst possible scenario that could happen? If that scenario were to happen, what then? Ask yourself would you be any different? Be mindful of all the possible outcomes. Ask yourself how likely it is for that worst case scenario to occur versus all the other possible outcomes?

The human body cannot remain in fight or flight mode indefinitely, it is physiologically impossible. Your anxiety must decrease overtime in any given situation. The goal of exposure therapy is to become desensitized to anxiety provoking situations, and be mindful of the decrease in your anxiety levels over time in a given situation. It works best when you record your anxiety levels on paper so that you along with your subconscious can see the decrease in them with your own eyes.