Overall this chapters epic “how fear and avoidance can spread across your life #ExposureBecomeFree never be afraid to write down things like maybe what you fear or what actually your avoiding and why. How did you feel when you faced it practice interoceptive exposure become mindful of emotions #moveForward independently identifying unhealthy thinking habits independently how you interpreted it question your negative beliefs find new ways to decrease the belief of those negative thoughts what are your stuck points write an impact statement how this treat do you think it happened to you how did it change you manage your beliefs defuse the thoughts connect with the present moment label the thoughts reward yourself observe move forward track the benefits exercise helps mindfulness helps mindfully observe your reactions your thoughts things that help #pmr #progressivemusclerelaxation Practice #deepbreathing slow your breathing stop take a breath become aware cope with the triggers identify your symptoms become aware give yourself time to heal to rest to push ahead