First, read the English article below.

Try convincing yourself of the value of overcoming this fear. Make a list of advantages and disadvantages to spending time alone. Remember to consider the cost of this fear on your relationships, your own passions, and your self-development. For instance, you may decide that you will spend fifteen minutes alone without calling, texting, or messaging anyone, and as long as you need to process those fifteen minutes. This process might take place four times a week.  Make exposure gradual and take into consideration how bad your fear is. This process takes time and should not be rushed. Plan to be alone for short spurts. Little by little, you will want to plan increased amounts of time alone until you don’t feel overcome with panic. Try making an exposure hierarchy in which you rank feared situations on a scale of 0-100 according to how afraid you anticipate being when exposed to it. For example, you may rank spending an hour alone at home at 100, but going to a movie alone a 70. By ranking you can work up to overcoming gradually greater fears only once fear subsides for the less threatening fears. Try exposing yourself to a lower-ranked fear. At first you’ll feel incredibly nervous and anxious, and this is normal. In time, your body will relax. After a few highly uncomfortable attempts, this will be a way to signal to yourself that you are capable of spending time alone. Exposing yourself to your fear will also help you think more deeply about the fears behind the initial panic.  Don't become overly preoccupied with how panicked you feel and how stressed your body becomes. Because you are purposely exposing yourself to something you fear, shallow breathing, increased heart rate, and other physical symptoms of anxiety are normal. The longer the alone time, the greater the anxiety you will feel. But, with exposure, anxiety is expected and will dissipate with time. Gently push your limits until you are happy with how much alone time you can handle. Imagine you are going swimming--dipping your toes in the water can... 

Now, please write a short abstract for it in Indonesian. Abstract:
Bersiaplah menghadapi ketakutan Anda. Tentukan tujuan yang spesifik. Hadapi ketakutan Anda. Bangun pola pikir yang menenangkan. Tuliskan perkembangan Anda di buku harian.