 Exposure therapy and anxiety and anxiety recovery, here's one thing I want you to know about that today. If you decide to do an exposure or otherwise surrender to anxiety or experiment with willful tolerance or letting go of your resistance, initially your anxiety level will probably rise in those first few moments. That's expected. It doesn't mean that something is wrong or that you are failing at the exposure in any way. Remember that your goal with exposure is to trigger those feelings because the feelings are the exposure. And here's the other thing you need to know. If you can hang in there and tolerate those feelings for just two minutes more than you did the day before, you are winning. You just prove that you are capable. You do not have to do this all at one time. It is perfectly acceptable to incrementally increase the time that you are willing to tolerate and surrender to and float through those anxious feelings. So if your anxiety initially rises, that's okay. Just try to hang in there a little longer today than you did yesterday and then take the win.