As mentioned it works best alongside CBT. Every time you gradually expose yourself to the anxiety provoking object or situation you can change your perception so that eventually you realise that your phobia is completely safe and has brought you no harm, and eventually, after time you become fearless.

To fulfil graded exposure you have to really want to beat the fear and you have to be slightly courageous. You also need to be patient because it doesn’t work immediately but each time you do it you will learn something new and grow stronger.

If this still sounds absurd then consider this: Have you hated a food like olives or tomatoes but now you actually like them? Well it’s the same principle. Over time your thoughts, perceptions and senses change so that eventually you no longer fear what you used to be terrified of.

This depends on the person. For some people it’s very quick, for others it may take a little longer.

Make a list of ten situations that scare you and rate them from one to ten. One being the least scary, and ten the most scary. Now start trying to overcome situation one until it no longer bothers you. You need to do this by slowly confronting the situation and object. Whilst doing this, think of all its positive attributes and think about it in a rational manner. Think “this isn’t hurting me, im not going to die, so what am I scared of?"

If you are scared of having a panic attack you need to understand two things: Firstly, you will not die from a panic attack and secondly, the panic attacks won’t go away until you face this and overcome it so that you are no longer scared.

We know it isn’t easy but it really does work, just be patient and believe in it.

Nearly 90% of people that do it say that they fear the situation less and their symptoms of fears like panic attacks are greatly reduced.

There are only negative side-effects when this treatment is not used alongside CBT. Being exposed to the situation without the help of CBT to change your perception can potentially make you more fearful.

This is down to you to want to do it. It may be tough at first but it will help you to get better. The good thing is, you don’t need go it alone, you can go with a relative, partner, friend or therapist.