STEP 1 Identify fears 确定自己恐惧什么

Identify your fears and write them down on a piece of paper.

STEP 2 Evaluate your thinking 考量自己的思维

Change the way you think about a fear by understanding what causes the anxiety. Identify which parts of the fear cause the most to the least anxiety.

STEP 3 Plan 做计划

Make a plan for overcoming your fears. Make small, realistic goals.

STEP 4 Face your fears 面对恐惧

Confront your fears.

Focus on increasing frequency, intensity, and duration when facing your fears.

STEP 5 Challenge yourself 挑战自己

Confront the fear until you become distressed. Challenge yourself to endure the situation. When it becomes unbearable, separate yourself from the fear.

STEP 6Seek help 寻求帮助

Seek professional help if your fears affect your daily life.

STEP 7 Be persistent 坚持不懈

Be persistent. The more you confront them, the easier they will be to handle the next time.

In the United States, approximately 18 million adults have social phobia.