associated with a particular practice, ask someone whose judgment you trust (perhaps a 
friend or family member).
Measure Your Improvement
It will be helpful to assess your anxiety from time to time using the forms and sugges -
tions in chapter 3. Evaluating your improvement periodically will remind you of how far 
you have come and will also let you know when it is time to move on to new situations.
Include a Helper or Coach
Consider including a friend, coworker, or therapist to act as a coach during exposure 
practices. This individual can help you with role-play practices (for instance, a mock