Methods · Method
Exposure-derived
Graded exposure concepts for fears and avoidance. Clinical or severe cases require professional guidance; public protocols must be conservative.
Status: sensitive.
Legacy collections: Exposure.
A method is an additional classification dimension. Future hacks and protocols should still identify the concrete Topic they address.
- Before and After Each Exposure Session, Rate Your Anxiety on a Scale of 1Before and after each exposure session, rate your anxiety on a scale of 1 to 10. Tracking helps you see progress over time as anxiety decreases.
- Notice When You Avoid Something Due to FearNotice when you avoid something due to fear. Commit to facing it instead, even if it’s just for a short time.
- List Your Fears from Least to Most IntenseList your fears from least to most intense. Start with the least scary and work your way up, gradually increasing your exposure as you feel more comfortable.
- Start by Identifying Something You FearStart by identifying something you fear. Then break it down into smaller, manageable steps, and face each step at your own pace.
- For Intense Fears, Try Full Exposure (flooding) with the Help of a Supportive PersonFor intense fears, try full exposure (flooding) with the help of a supportive person. Confront the fear fully and allow the anxiety to peak and fade naturally.
- When It’s Too Hard to Face a Fear in Real Life, Imagine the SituationWhen it’s too hard to face a fear in real life, imagine the situation vividly. Focus on your feelings and let yourself experience the fear in a safe environment.
- When Facing a Fear, Remind Yourself That You’re SafeWhen facing a fear, remind yourself that you’re safe. Repeat phrases like, ‘I am safe,’ ‘This is just a feeling,’ or ‘I can handle this.’