EXPOSURE)
We	reinforce	escape	behavior	by	never	staying	in	the	feared	situation	long
enough	to	see	if	our	anxious	expectations	are	accurate.	The	only	way	to	test
your	fears	is	to	put	yourself	in	the	situation(s)	that	ordinarily	make	you	want
to	bolt,	and	see	if	your	expectations	are	realistic.	Initially	this	is	going	to	bring
discomfort,	but	in	the	long	run,	it	will	lead	to	less	anxiety	and	less	escape
behavior.
1.
	
Get	out	your	notebook	and	write	down	situations	that	typically	trigger
an	urge	to	escape.
Example:
	
Driving
2.
	
Next	to	each	situation	write	what	you	believe	would	happen	if	you
stayed	in	the	situation	and	did	not	escape.
Example:
	
“If	I	keep	driving	when	I	have	heart	palpitations	and
shortness	of	breath,	I’ll	freak	out	and	crash	the	car.”
3.
	
Rate	how	likely	you	believe	each	of	your	listed	expectations	is	to
happen	on	a	1	to	10	scale	(1	being	not	at	all	and	10	being	extremely
likely).
4
	
.
	
Now	pick	a	situation	from	your	list	that	is	moderately	difficult,	not
painfully	difficult,	but	challenging	enough	that	you	feel	the	burn.
You’re	going	to	intentionally	put	yourself	into	this	situation	to	see	that