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Exposure Therapy

mental_health · hard · 2-3 hours/week (therapy + practice)

What is Exposure Therapy?

Systematic, gradual confrontation with feared situations, objects, or thoughts to reduce anxiety and avoidance. The most effective psychological technique for anxiety disorders, with 80%+ success rate for specific phobias.

Is there evidence for it?

EVIDENCEstrong

How do you do Exposure Therapy?

  1. 1.Work with a trained therapist — do NOT attempt exposure for trauma or severe anxiety alone
  2. 2.Build a fear hierarchy: list feared situations from least (20/100) to most (100/100) anxiety-provoking
  3. 3.Start with the lowest item and expose yourself repeatedly until anxiety drops by at least 50%
  4. 4.Progress up the hierarchy systematically — each step should feel challenging but manageable
  5. 5.Use multiple formats as appropriate: in-vivo (real life), imaginal (visualization), interoceptive (body sensations)

How long does it take?

2-3 hours/week (therapy + practice).

Is it hard to start?

hard.

Source: Joseph Wolpe (systematic desensitization); VA PTSD protocols; 2020 review: 80%+ effective for phobias
anxiety · phobias · ptsd · therapeutic · avoidance · desensitization
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