Exposure Therapy
Gradually face your fears through systematic desensitization to reduce anxiety and build confidence.
How Exposure Therapy Works
Create Fear Hierarchy
List feared situations from least to most anxiety-provoking
Start by identifying situations that trigger anxiety and rate them from 1-10 based on anxiety level.
Learn Relaxation Techniques
Master deep breathing and progressive muscle relaxation
Practice relaxation techniques to use during exposure exercises.
Start with Lowest Level
Begin with the least anxiety-provoking situation
Start small and build confidence gradually.
Stay in Situation
Remain in the situation until anxiety decreases
The key is staying in the situation long enough for anxiety to naturally decrease.
Repeat and Progress
Practice regularly and move to higher levels
Consistent practice leads to lasting change.
Your Fear Hierarchy
Talking to a stranger
Presenting to 3 people
Presenting to 10 people
Public speaking event
Speaking at conference
Your Progress
Next Recommended Step
Presenting to 10 people
Safety Guidelines
- • Start with situations that cause mild anxiety (1-3/10)
- • Have a trusted person available for support
- • Stop if you experience severe distress
- • Consult a mental health professional for guidance
- • Be patient - progress takes time and practice