you	can	cope	better	than	you	imagine.
5.
	
Start	with	sticking	in	the	situation	for	a	short	time	and	gradually	build
up	from	there.	Remember	to	breathe	(use	the	
“Rein	In	Fight-or-Flight”
strategy
	
)	during	this	exercise.	You	can	and	will	come	out	on	the	other
side	of	this	fear.
6.
	
Write	down	your	goal.	(We’ll	use	the	previous	example.)	Now	go	and
drive	the	car.	Continue	driving	for	15	minutes	after	panic	symptoms
(rapid	heartbeat,	shallow	breathing,	feeling	shaky)	are	triggered.	Use
purposeful	breathing	to	slow	down	your	breathing	and	heart	rate	so	the
“upstairs	brain”	can	tune	in	and	see	that	you’re	actually	safe.
7.
	
After	you	have	stuck	it	out,	ask	yourself	the	following:
•
	
Did	your	expectation	happen?	(“No.”)
•
	
What	is	the	evidence	that	it	happened	or	didn’t	happen?	(“I	felt	my
heart	beat	fast	and	I	had	shortness	of	breath	but	continued	to	drive	for
15	minutes,”	or	“I	did	not	crash	the	car.”)
•
	
What	did	you	learn	from	this	experience?	(“I	can	feel	anxious	in	my
body	and	still	drive	safely.”)
Go
	
Deeper
What	Would	Happen	If?