Golden rules:

1. Anxiety is very unpleasant but fundamentally harmless

2. The more quickly you confront your worst fears, the more quickly your anxiety will reduce.

3. The anticipatory anxiety is generally disproportionally worse than the feared event.

4. Encourage yourself to actively face your fears as often as possible

5. The longer you face your fears, the better. 

6. Ban safety seeking behaviours - but first become aware of them

7. Question unhelpful thoughts, images and beliefs about exposure to the feared event