1. First make a list of experienced fearful situations or objects, rank them from high to low 2. Write down your fearful thoughts and beliefs, become aware of these 3. Make it a goal to confront the fearful situations or objects 4. Let your fearful thoughts be disproven, this is very important 5. Become aware of your thoughts again after confrontation, sit with them 6. Repeat, repeat.. and repeat! When you are confronting these situations, and more importantly, let yourself accept that your thoughts may not be true, you are training your brain! Make those connections stronger to help you become less anxious. By repeating, you are making connections stronger, this make a habit, a habit becomes unconscious and before you know it you are living it. Tip: if you find a situation still too scary, imagine it first! Focus hereby on letting your thoughts be disproven, and how that feels A small example: A thought could be: ‘everyone is always looking at me’ To disapprove this: ‘is it true? What else are people looking at instead of me?’ Give it a go!