The reason you learned relaxation techniques was to keep yourself calm while slowly building up your exposure to dogs.  But before you start allowing dogs to be in your presence, you need to develop a plan.  This plan should include each step you’re going to go through between now (no dogs) and actually being in their presence.  Your plan should be customized for your particular type of fears, and the fearful situations you personally experience.  The list should be written in order of least fearful to most fearful so you work your way up to conquering your most fearful situation. An example of a plan to overcome your fear of dogs is as follows:  Step 1 - draw a dog on a piece of paper. Step 2 - read about dogs. Step 3 - look at photos of dogs. Step 4 - look at videos of dogs. Step 5 - look at dogs through a closed window. Step 6 - look at dogs through a partially opened window. Step 7 - look at dogs through an open window. Step 8 - look at dogs through a doorway. Step 9 - look at dogs from outside the doorway. Step 10 - look at a dog (who is on a leash) in the next room. Step 11 - look at a dog (who is on a leash) in the same room. Step 12 - sit beside a dog. Step 13 - pet a dog. Use the scale to measure your level of anxiety, with 0 being totally relaxed and 100 being the most fear/anxiety/discomfort you have ever experienced. This is a helpful tool for measuring how your distress levels change over time.  The anxiety distress scale can also help you decide when it's time for you to move to the next step of your exposure plan. Be patient and take your time. Don't move to the next step too quickly. At some point in your plan you will have to place yourself in the presence of an actual dog.  You need this dog to be handled by a competent and trustful person, and the dog needs to be predictable and well-trained.  Talk to the dog’s owner in advance of executing your plan and explain to them what you’re trying to accomplish.  They should be patient and understanding as they may need to simply sit there with their dog for a while as you acclimatize to the dog’s presence.  It is not a good idea to use a puppy, even if you think they’re cuter and not as violent.  Puppies are not well-trained and can be quite unpredictable.  This can cause them to do something unexpected in your presence which may only exacerbate your fear. Eventually, if you’re able to, have your friend teach you basic commands for the dog so you can control the dog yourself.  Being in control of the dog may further help you to alleviate your fears once you realize you have the ability to direct their actions. Start with the first item on your plan and carry it out.  Repeatedly carry it out until you feel less anxious and fearful doing it.  If the step you’re doing allows you to stay in one place (i.e. watch dogs though a window), slowly expand the length of time you perform the activity as well.  Use the relaxation techniques you practiced to help keep yourself calm.  Use your journal to keep track of your progress.  Write down each attempt you make and how it went.  Rate your level of anxiety and fear before and after each attempt. Remember that your exposure to dogs should be planned, prolonged and repeated. Don’t feel you need to rush.  Take your time on each step of your plan until you feel comfortable moving onto the next step. This part of the recovery process is going to be the hardest you’ll have to go through, but the only way it’s going to be successful is if you keep it up.  Make a schedule where you practice on a regular basis.  If at all possible, practice daily.  Reward yourself for the progress you make.  If needed, build rewards into your plan so you have an extra goal to work towards for each step.
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One-sentence summary -- Develop an exposure plan. Create and practice using an anxiety distress scale. Engage the help of a trusted friend with a dog. Start facing your fear of dogs. Practice regularly.


While you won't include all the same information, an essay in a book is similar. Use the author's name, the date, and the essay title, then add the name of the book. You'll use "In" with the editors names before the title, followed by a comma and the title. Then you'll add the location and publisher.  So an essay entry would look like this: Braxton, N. K. (2011). Finding the right playing field. In J. L. Washington and M. P. Hicks (Eds.), AstroTurf versus real grass: The dilemma (55-74). Miami, OK: Small Town Press.  You need the "Eds." in parentheses to tell the viewer that those are the editors. The numbers in the parentheses after the title (in italics) are the page numbers of the essay in the book. Treat it like a book, mostly, but add "Unpublished doctoral dissertation" after the title in parentheses if it's unpublished. Then put the name of the institution, a comma, and the location.  So a basic entry would look like this: Harbor, L. R. (2010). Astroturf and the playing field (Unpublished doctoral dissertation). University of Oregon, Eugene, OR.  If it's published, use "Doctoral dissertation," a period, then "Retrieved from" and the database. You'll also need the accession or order number in parentheses, like this: Price, H. F. (2012). Why AstroTurf should be outlawed (Doctoral dissertation). Retrieved from Sports Central Database. (244412321) Some pamphlets and informative documents are authored by organizations or corporations. Instead of an individual, use the organization's name in place of the author's name. If it has an individual author, put it at the end, after the location.  Your citation might look like this: The Society for the Best Playing Fields. (2009).Data on injuries across different types of fields. Eugene, OR: G. H. Roberts.  Do the same for a government document, but add any publication numbers after the title in parentheses, and use the publisher at the end: National Institute of Sports. (2001). Study of various types of turf for playing fields (DHHS Publication No. ADM 553234-131). Washington, DC: U.S. Government Printing Office. If you're using a report or document from online, put the author and date of publication first. Then, use the title of the document in italics. Finally, add "Retrieved from" and a URL for the webpage. For instance, you might write: Vicks, H. R. & Jackson, G. H. (2014). The advantages of AstroTurf. Retrieved from http://www.astroturfinformationfoundation.com/advantages_of_astroturf/Vicks_Jackson When making an in-text citation, you can use the author's name in the sentence; in that case, the citation can go directly after the name in parentheses without the author's last name in it. Otherwise, the citation goes in parentheses at the end of the sentence. Include the author's last name, a comma, the publication date, a comma, and the page number. Use the page number with a direct quote; if you're not making a direct quote, it's nice to have, but not necessary.  If the author's name is in the sentence, use this form: As noted by Ford (2015, p. 124), AstroTurf isn't a good alternative to grass.  At the end of the sentence, the citation will look this way: AstroTurf is not a viable substitute for real grass (Ford, 2015, p. 124).  If you need to add multiple authors, list all of them: As noted by Ford, Macintosh, & Rose (2015, p. 88), AstroTurf can be damaging to players.  After the first citation with multiple authors, put in "et al." instead: As noted by Ford et al. (2015, p. 75), AstroTurf is detrimental.
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One-sentence summary --
Treat essays in books similarly to journal articles in your reference list citation. Note whether a dissertation is unpublished if citing it. Put the organization's name first if that's the author. Add the URL at the end of the citation for a webpage. Add the in-text citation to the sentence you're citing.