Exposure Therapy

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?

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.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.