Master Anxiety: Build Your Fear Hierarchy Today

ByDavid Goodman

Creating a fear hierarchy is a valuable exercise for managing anxiety. By ranking situations that provoke anxiety from least to most distressing, you can gradually desensitize yourself to these fears. Follow these steps to create your own fear hierarchy.

Step 1: Identify Your Fears

Begin by making a list of situations that provoke anxiety. Think about specific scenarios related to various aspects of your life, such as social interactions, public speaking, or specific places.

Examples:

  • Speaking up in a small group
  • Attending a social event
  • Making a phone call to someone you don’t know

Step 2: Rate Your Fears

Rate each situation on a scale of 1 to 10. Consider how much anxiety you feel when thinking about it. A rating of 1 indicates minimal anxiety, while a 10 signifies extreme anxiety.

Example Ratings:

  • Speaking up in a small group: 3
  • Attending a social event: 7
  • Making a phone call to someone you don’t know: 9

Step 3: Organize Your List

Now, arrange your list in order from least to most distressing based on your ratings. This will help you see which fears to tackle first.

Sample Fear Hierarchy:

  1. Speaking up in a small group (3)
  2. Attending a social event (7)
  3. Making a phone call to someone you don’t know (9)

Step 4: Gradual Exposure

Start facing your fears by gradually exposing yourself to the situations on your list, beginning with the least distressing. Use small, manageable steps to build your confidence.

Example of Gradual Exposure:

  1. Speak up during a casual conversation with a friend (start small).
  2. Share your thoughts in a group setting at work.
  3. Attend a social event with a friend for support.

Step 5: Consider and Adjust

After each exposure, take time to think about your feelings and experiences. Consider whether you felt more comfortable. If needed, adjust your hierarchy based on your experiences and progress.

Step 6: Repeat

Continue this process until you feel more comfortable facing higher-ranked fears. Over time, you should notice a decrease in anxiety linked to these situations.

Conclusion

Creating a fear hierarchy is a powerful strategy for managing anxiety. By identifying, ranking, and gradually confronting your fears, you can build resilience and improve your overall mental well-being.