1. Exposure--confront the scary situation over and over.
2. Analyze the situation--log and assess the possible
3. Avoid the stressful situation or person, change your
4. Seek support from friends, counselors, self-help
B. The emotional part--
5. Learn to relax--counter the tension directly.
6. Desensitization--reduce the fear or anxiety response.
7. Flooding or venting feelings--get strong emotions off
8. Stress inoculation--learn to "stay calm" or to "talk
9. Channel "nervous energy" into fruitful activities.
10. Develop psychological toughness--take on stressful
C. Skills for reducing insecurity--
11. Actually having more skills makes you feel more
D. Cognitive part--
12. Observe and model a person successfully handling
the scary situation.
13. Recognize that faulty thinking may be the cause of
14. Correct misperceptions--consult with others; test out
15. Challenge irrational beliefs and demands of how
things "should" be.
16. Right wrong conclusions--check with others, test
your reasoning, learn to think logically.
17. Intentional thorough planning of how to cope.
18. Healthy attitudes--face problems squarely, commit
yourself to action.
19. Build your faith in your ability to handle stress and
20. Find an inspiring mission in life and nurture an
E. Unconscious factors--
21. Explore your history--for traumas, stressful
emotions, and beliefs.
22. Utilize natural curiosity--ask relatives and friends