The first activity is to dispute negative thoughts. Here are some questions to help in this stage of the of the A.B.C.D. Method:
1.What's the worst that could happen? 2.How likely is it to actually happen? 3.Even if the worst DID happen - how could you cope with it?
Instead of "What If...." accept the anxiety as a challenge, of success and gain and ask "Why Not?" Planning out each step, is an essential part of this intervention. The key is to break the fear down into numbered small steps. Coaches and Therapists often help the client to place the most frightening action steps at the bottom and the least frightening at the top of the list.
Next, work through the list, taking each step in the order listed. Only moves to the next step when you have really achieved the previous one and when you do, celebrate, reward yourself!
While important, merely achieving a step once is not enough. Keep going over each step until you are confident and comfortable achieving this step. Celebrating every achievement – even the seemingly small ones, will help to build your confidence in the face of the fear.
As you work through the list, you'll begin to notice strength growing and fear diminishing. It might feel uncomfortable at first but it’s worth it.