Start your day with the hardest, ugliest task before anything else — nothing scary remains for the rest of the day.

When your emotion doesn't serve the situation, do the opposite of what it pushes you to.

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

In depression, exit "wait until I feel better" to "do then feel".

Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.