In the “Situation” column, list a variety of situations and then rate in the “Anxiety” column how much anxiety you would feel (on a scale from 0 to 100) if you were to practice each one now. List the situations in order of difficulty, with the most difficult situations (those arousing the most anxiety) near the top and the least difficult situations (those evoking the least anxiety) near the bottom. In the “Do the Opposite Action” column, list your opposite action (rather than anxious action) so that you know to resist doing this anxious action when you practice stepping toward discomfort.

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