Step 1: List all kinds of scenes that can make you nervous (the more specific the better, the more details), copy them to different cards, put the scenes that will not scare you the least at the front, put the scenes that scare you the most at the back, and arrange the cards in order.

Step 2: Do relaxation training. The method is to sit in a comfortable seat and take deep breaths regularly to relax the whole body. After relaxing, take out the first card in the above series and imagine the scene above. The more vivid you imagine, the better the image.

Step 3: If you feel a little uneasy, nervous and scared, stop imagining, take a deep breath and let yourself relax again. After completely relaxing, re-imagine the scene of failure just now. If anxiety and tension happen again, stop and relax, and so on, until the scene on the card doesn't make you uneasy and nervous anymore.

Step 4: Go on to the next scene (the next card) and make you more afraid in the same way. Note that every time you enter the imagination of the next card, you should take it as the standard that you no longer feel uneasy and nervous when you imagine the last card, otherwise you may not be able to enter the next stage.

Step 5: When you imagine the scene that scares you the most and you don't feel blushing, you can exercise on the spot in the order from light to heavy. If you feel uneasy and nervous at the scene, you can also take a deep breath and relax to fight it until you are no longer afraid and nervous.