![]() When you feel confident with 1 situation, move up to the next step of the ladder.Take some time to relax, perhaps using the breathing exercise.Go into the feared situation and stay with it until your anxiety starts to reduce.Start to use the applied tension or breathing exercise.Your anxiety peaks, stays at that level for a while and then gradually reduces on its own over time. You need to stay with the fear long enough to understand how anxiety works. Start with the least difficult situation (in the table above, this is thinking about having an injection).Listening to someone talking about having an injection Watching someone having an injection on TV or online Watching someone else having an injection in real life Here's an example of a fear ladder: Situations For example, you might find it easier to look at a picture of a small needle than a large one. Think about what could make a situation easier. So, try to include some situations that are not too difficult. To climb your fear ladder, you need to think about, or act out, each step. Put the easiest situation at the bottom, like the first rung of the ladder. Rate each situation on a scale of 0 to 10, where 10 is the most difficult and 0 is the easiest. watching the procedures on TV and in real life.thinking about procedures that involve needles.This is a list of all the situations involving needles that you fear, arranged in order of difficulty. It is important to take one small step at a time. When you have practised these exercises, the next step is to face your fear of needles. ![]() If possible, practise this exercise 3 times every day for a week. Just let your body breathe as deeply as is comfortable for you. Try to breathe right down into your belly, but do not force the breath. Take a long, slow, deep, gentle breath in through your nose and out through your mouth.
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