5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.

Rank your fears from lightest to hardest and climb one rung every 2-3 days.

Run the catastrophe scenario through to the end instead of stopping at peak terror.

Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.

Rank your fears from least to most anxiety-provoking, then face one each week.

Flip the rule: notifications off by default, on only during a chosen hour for chosen people.