Fear protects us. It’s fear that stops us walking down that dark alleyway, makes us buckle up and generally helps keep us out of trouble. Fear only becomes a problem when it stops us from doing the things we really want to do.

Exposure Therapy is the gold standard technique for overcoming fears. It's used by psychologists to treat a wide range of phobias and anxiety disorders. Exposure therapy works through a process of habituation – by gradually increasing exposure under controlled conditions, the brain gets used to the feared stimulus and learns that there is no real danger and no need to hit the panic button.

STEP 1: THINK ABOUT IT

The first step towards overcoming a fear is to become comfortable with the thought of the feared object or situation.To do that, imagine the feared stimulus in as much detail as possible, and at the same time, use relaxation techniques like deep belly breathing and mindfulness to help stay calm and relaxed.When you can visualize facing the feared situation without feeling any fear, then you’re ready for step two.

STEP 2: GET A LITTLE CLOSER

By facing your fear in a controlled situation, you can gradually desensitise your brain’s response to the feared stimulus. With repeated exposure, your brain learns that the situation poses no real danger. In effect, you are training your brain to not trigger the stress response when you encounter the feared situation in real life.

STEP 3: OWN IT

Once you can comfortably face your fear in a controlled situation, the only thing left to do is to confront it in real life. This step is not to be rushed though, as forcing yourself to confront a fear before you’re ready will only strengthen that fear. With repeated real life exposures, it’s only a matter of time before the fear is completely extinguished.