A key aspect of behaviour therapy is exposure, which helps to reframe the perceived danger or fear of a situation or trigger.
It typically involves a series of steps, like the following:
- Rank your fears in order, from most to least threatening.
- Start by facing one of your less intimidating fears before moving on to the more challenging ones.
- Think about the feared situation. Imagine yourself experiencing it to understand what you are afraid of.
- Work out a plan that includes several small steps.
- When you feel anxious, try using relaxation techniques like deep breathing and coping statements.
- Notice that nothing negative happened. Try to feel grateful.
- Repeat the exposure as often as you can to build confidence that you can cope.
- When you are ready, choose the next feared situation in the same step-by-step manner.
For help or advice, please schedule an appointment with Rostyslav Shemechko by contacting him at 647-866-9061 or info@shemechko.com.
Source: Better Health
