DESENSITIZATION EXERCISE

One of the most powerful ways to overcome fear is through a visualization technique for desesitization. Short of actually going through a dreaded experience, one can visualize going through it until it becomes less threatening or overwhelming. Then, when they experience the event in reality, it becomes much easier. It is quite simple and can be individualized to any specific goals.
You may read it over and do it on your own, or you may want to record this script, slowly, onto a tape and listen to it.

Close your eyes and take a deep breath. Hold the breath in for a few seconds. Exhale and allow your body to relax. Just let go of any tension that is stored in the body. Feel your body as it relaxes. Take in another deep breath, holding it. And once again, release it, and relax even deeper.

Begin to imagine yourself at the beginning of the experience that is giving you such fear. Begin to move through the scene, noticing any details of the episode, until the event is completed. Notice how you feel when you have completed the entire experience.

What have you learned by going through it. What would you do differently?

Once again, imagine going through the same experience, playing it out. You can make any changes to the scene as you move through it. Notice how it feels this time. What has changed in the event as you move through it a second time? How do you feel when you have moved completely through it?

Once again, start at the beginning of the episode. Move through the scene again, noticing the details of the experience this time. How do you handle it differently? How do you feel as you move through it this time? Has the outcome changed at all?

Continue to repeat this procedure until you can look at this anticipated event and find that you are more comfortable with it.

Some events will simply never become completely comfortable. However, through this desensitization technique, you can gain some familiarity with the process of moving through it, and get different perspectives of what may happen. You have the opportunity to try out different reactions to the events, handling communication and action in various ways, perhaps creating different outcomes.