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26 Μαρ 2024 · Engaging in exposure therapy for social anxiety is not only possible but also empowering when done independently. This step-by-step guide will provide some practical insights and exercises to help you gradually confront and overcome social fears.
The process of facing fears is called EXPOSURE. Exposure involves gradually and repeatedly going into feared situations until you feel less anxious. Exposure is not dangerous and will not make the fear worse. And after a while, your anxiety will naturally lessen. Starting with situations that are less scary, you work your way up to facing ...
To construct a hierarchy, list all the situations that cause you anxiety. Next, give each situation a ‘subjective units of distress’ (SUDs) rating from 0% (no anxiety) to 100% (the most anxiety ever). Slot them in the appropriate category using the Anxiety Provoking Situations Worksheet.
Desensitization. “Do one thing every day that scares you.” ~Eleanor Roosevelt. In this part of the group manual we will learn about exposure, one of the most powerful weapons to battle anxiety and a big part of CBT treatment. We spoke about sensitization in the section “Anxiety Fuel.”
Exposure therapy works by breaking into this vicious cycle. This is done by gradually exposing yourself to the fearful thing without avoiding or escaping from it. You will do this for as long as it takes until your anxiety symptoms naturally reduce by at least 50% on their own. This is called ‘habituation’.
In this section we will look at: Brief rational for graded exposure. Developing your exposure plan. 2:1 Finding your anxiety baseline. 2:2 Writing your exposure plan. 2:3 Recording and evaluating. General principles to remember when executing your plan. Worksheets.
Graded Exposure is an evidence based intervention for the treatment of anxiety and phobias. This workbook can be used either alone as a self help resource or with the support of a Psychological Wellbeing Practitioner. How to use this workbook. Graded Exposure has three steps.
