‫A common question is what happens if I get stuck?
‫So I'm repeating a level.
‫It seems manageable.
‫But I just don't feel ready or I can't get up to that next level or I can't get the anxiety to reduce
‫my current level.
‫What do I do if I find myself stuck in that situation?
‫Was it a couple of things we can do?
‫One is just to give it more time.
‫Doesn't matter how many times we repeat an activity, it could take a lot of repetitions before the
‫anxiety starts to come down.
‫So if that's the case, you could just keep going.
‫You could also make the session longer.
‫So if you're doing something for, say, ten minutes, then the anxiety is not coming down.
‫Try doing it for 40 minutes, doing it for an hour.
‫Unpleasant.
‫But the longer you do it, then the more chance or anxiety has to come down.
‫And if that means you need to go down a couple of levels to the point where you can stomach doing something
‫for 40 minutes an hour, then that's okay.
‫It's worth doing that.
‫This idea of regressed progress, if you wanna move forward.
‫Sometimes you have to step back a little bit.
‫You can also revisit your hierarchy and see if you can break it down into any smaller steps, there's
‫steps above and below them when you're currently on where you could add something else in and get to
‫that level and repeat that until you feel more comfortable in that and then come back to this level.
‫You can also change some of the context variables, so let's say you're worried about traffic and you're
‫driving around in one kind of medium traffic area.
‫And the anxiety isn't going down.
‫Why not try taking that to a different area?
‫Or maybe you bring a friend or family member along for support.
‫You didn't have before.
‫And adding altering that context, it's a little bit helps you get past it.
‫So if you do get stuck, then maybe just give it more time, try repeating a bit more.
‫Try extending the duration.
‫Try changing the context variables or revisit your hierarchy and try and break it down even further.