How-to: One Step at a Time module
5-minute read. Take breaks as needed or .
Quick Summary
- The One Step at a Time module is designed to help you manage anxiety through gradually facing and overcoming avoidance.
- Often we avoid things that feel too overwhelming, and we get caught up in the idea that ‘I can’t do this.'
- However, if we break the situation or task down into smaller, more manageable steps, every time we take a step we can desensitize ourselves and build resilience.
- This approach helps you gain control over your anxiety by slowly building up your tolerance.
Here's how it works:
One Step at a Time involves breaking down your fears into manageable steps and gradually exposing yourself to them.
- Start by identifying a situation you’ve been avoiding. Write it down and be as detailed as possible.
- Break down your fear into smaller, more manageable steps. Rank these steps from least to most anxious.
- Begin with the step that causes the least anxiety. Focus on this step and stick with it until your anxiety decreases. It’s important that you stick with this step until your anxiety calms down, otherwise the avoidance will keep being re-enforced.
- Once you feel more comfortable with the initial step, move on to the next one. Gradually work your way up, taking one step at a time.
- With time and consistent practice, you’ll be able to tackle even the most anxious situations.
- Celebrate your progress and reinforce your achievements. Adjust your hierarchy if needed and continue working through the steps.
Use relaxation techniques, such as deep breathing, to help manage anxiety during exposures. You can find some relaxation exercises in our other modules.
Let's get started on taking one step at a time.
You can refer back to these instructions whenever you need to through My Support, or reach out to us for some support.