1. Have a pocketful of keys and try to distinguish which one is which.

2. When you pass a street sign, try to spell it backwards until you get to the next sign.

3. While you're at a light, clean the dashboard of your car.

4. Keep a cold can of soda next to you in the car.

5. Roll down car window and feel the cool air.

6. Bring a tape recorder with you in the car and either talk into it or listen to a tape.

7. Add numbers on licence plates, etc.

8. While on a bus, count telephone poles and bus stops.

9. Have a pocketful of coins and try to distinguish which one is which.

10. Different flavor lifesavers.

11. Mints.

12. Word puzzles and crossword books.

13. A child's plastic number puzzle.

14. Books and magazines.

15. Take a word and see how many smaller words you can make from it.

16. Make lists.

17. Put the radio on and try to distinguish the different instruments used in a song.

18. Think about a musical piece...if possible, sing it aloud.

19. Snap a rubber band.

20. Wash 'n' dry towelettes or perfume on a handkerchief.

21. Put a pebble in your shoe and press on it.

22. Put cold ice cubes to your eyes.

23. Take a cold shower.

24. Look at different things around you and try to notice different colors,textures and smells.

25. Touch or pinch your body.

26. Count cracks in sidewalk, panels in elevator ceiling, etc.

27. Count backwards from 100 by 2's and 3's.

28. Ask someone for the time as often as you need to.

29. Focus on detailed plan of how you're going to reward yourself after you have practiced.

These are only random suggestions...make up your own list of what works for you. Above all, make a written list of what tools you are going to use BEFORE going into the phobic situation. Have it available as soon as the level goes up and start using the tools you have written down. If you worry about shaking or looking panicky in public, take a small mirror and look at yourself. You probably aren't. If you are, it will be less than you are imagining, and think...WHO CARES?