anxiety self-management · 10 min

One step up

One step up offers one bounded practice step without promising a particular feeling or outcome.

Use when: avoidance, social fear

How the practice works

1. Read the frame Choose one safe step yourself. No physical-risk step and no step where safety depends on company should be done alone. You always choose the step. Stop for danger, disorientation, or a condition requiring professional support. Approaching is the aim; anxiety does not have to fall.
2. Notice the intensity What intensity do you predict?
3. Name the situation Write the smallest safe step you choose.
4. Record what you notice Afterward, what observably happened?

Primary source: Origin: Graded exposure principles · Well studied