Systematic desensitization & exposure therapy
What Is It?
Systematic Desensitization is a form of behavioral therapy designed to reduce anxiety or fear responses through gradual, controlled exposure to the feared object or situation. It combines relaxation techniques with a step-by-step exposure hierarchy to help individuals overcome phobias, panic, or trauma-related responses.
Exposure Therapy is a broader approach that involves intentionally confronting feared situations or memories until the fear diminishes. It can be done gradually (as in systematic desensitization) or more directly (as in flooding), depending on the individual's needs and clinical recommendations.
Systematic Desensitization is a form of behavioral therapy designed to reduce anxiety or fear responses through gradual, controlled exposure to the feared object or situation. It combines relaxation techniques with a step-by-step exposure hierarchy to help individuals overcome phobias, panic, or trauma-related responses.
Exposure Therapy is a broader approach that involves intentionally confronting feared situations or memories until the fear diminishes. It can be done gradually (as in systematic desensitization) or more directly (as in flooding), depending on the individual's needs and clinical recommendations.
How It Works: Step-by-Step Instructions
1. Identify the Fear
Start by clearly defining the fear or anxiety trigger (e.g., flying, social interaction, public speaking, etc.). Be specific about the situations or cues that trigger distress.
Start by clearly defining the fear or anxiety trigger (e.g., flying, social interaction, public speaking, etc.). Be specific about the situations or cues that trigger distress.
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2. Create a Fear Hierarchy
List situations related to the fear in order from least to most anxiety-provoking. For example:
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Exposure Therapy Process Flowchart:
A step-by-step flowchart of the exposure process:
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3. Learn and Practice Relaxation Techniques
Before beginning exposure, learn a method to calm the body and mind. Common techniques include:
4. Begin Gradual Exposure
Start with the least anxiety-provoking situation from your hierarchy. While imagining or encountering it, use your relaxation technique to manage discomfort. Stay with the situation until your anxiety reduces by at least 50%.
5. Progress Through the Hierarchy
Once you're comfortable with one step, move to the next level. Only advance when your anxiety level for the current step has significantly reduced and feels manageable.
6. Repeat and Reinforce
Practice each step multiple times. The goal is for the fear response to weaken through repetition and reconditioning.
Tips for Success
Before beginning exposure, learn a method to calm the body and mind. Common techniques include:
- Deep breathing
- Progressive muscle relaxation
- Mindful grounding
Practice these regularly so you can use them during exposure.
4. Begin Gradual Exposure
Start with the least anxiety-provoking situation from your hierarchy. While imagining or encountering it, use your relaxation technique to manage discomfort. Stay with the situation until your anxiety reduces by at least 50%.
5. Progress Through the Hierarchy
Once you're comfortable with one step, move to the next level. Only advance when your anxiety level for the current step has significantly reduced and feels manageable.
6. Repeat and Reinforce
Practice each step multiple times. The goal is for the fear response to weaken through repetition and reconditioning.
Tips for Success
- Take small, manageable steps.
- Don’t avoid the feeling of anxiety—allow yourself to experience it and watch it pass.
- Track your progress with a journal or worksheet.
- Work with a therapist to guide and support you through the process
Below is a downloadable fillable worksheet.