Fear Idenfification and Confrontation Aide (FICA) Fear is a common reaction towards perceived threats, real or imagined. The purpose of this tool is to help you recognize the cause of your fears, understanding them, and ultimately, confronting and overcoming them. Do this exercise with someone close if you can! Emotions may seem like an obstacle to your goal of gaming sobriety, but understanding these emotions and accepting them – without identifying with them – will ultimately be a big part of succesful sobriety! 1. If you are having a panic attack, know that it is not dangerous. Panick attacks usually last between 5-30 minutes – they can feel very frightening, but are harmless, and you will be OK at the end of it. Try to sit through it and breath slowly into a paperbag if you have one! A panic-attack will pass on it's own. 2. Name the feeling(s) you're experiencing right now. Examples: Feeling lost, anxious, panicked, nervous, confused, stressed, worried, doubtful, horrified, desperate. 3. What triggered the emotion? 4. Think about what caused the feeling. Is it actually dangerous when you think about it logically – what is the worst thing that could happen? 5. If you come to the conclusion that this is actually dangerous, talk to someone close or get help from a professional. 6. Remember feelings are just a state of mind – they can not actually harm you. 7. Try and see if you can accept and endure the feeling – it will not last! 8. When you feel better: How can you confront the object of your fear? Make a step-by-step guide either by yourself or with someone close/a psychologist. Take small steps, exposing yourself gradually to the object of your fear. Reward yourself when you succeed. You will get stronger as you go along!