Taking Desensitizing Steps.
Now that you have completed your driving anxiety hierarchy you can gradually begin to expose yourself to each step. This is the process of “desensitizing” yourself to the trigger of your fear – anxiety.
With desensitization, you need to put yourself in each situation on your hierarchy beginning with the easiest. Once you have completed a task with little or no discomfort, proceed to the next task on your list.
While you complete these steps remember your relaxation skills and your coping statements!
Begin each session with some relaxation skills and prepare your coping statements in advance.
If it all seems overwhelming – then begin working on your hierarchy through visualization. Start by imagining yourself conquering each task – visualize it and feel it.
Mastering your fear means working through it – not around it.
Visualizing Step
Follow these steps when visualizing:
- Begin with #1 on your hierarchy (the least stressful).
- Imagine yourself completing that action.
- Use your breathing and relaxation skills.
- Substitute negative thoughts with positive coping statements.
When you feel ready, actively seek out the real situations in your hierarchy. Follow the same steps you did when imagining moving through your hierarchy.
Avoid situations that are very high on your hierarchy or that you feel unprepared for. This process is to take place in graduated steps so don't feel compelled to jump to the most frightening step.
If you end up in a situation that has a negative outcome – just back up in your hierarchy and repeat the previous steps (and give yourself credit for getting through it, however you managed).
Remember – this process takes Practice and Persistence.
Persistence is the most important determinant of ultimate success!