What is Exposure Therapy? Including 5 Exercises and Examples

Understanding Exposure Therapy

Exposure therapy is a form of psychotherapy that encourages people to gradually face their fears. Rather than avoiding the things that create anxiety, such as certain places, situations, or activities, exposure therapy involves learning how to confront these fears in a supportive way.

The Purpose of Exposure Therapy

The goal of exposure therapy is to help people overcome their anxiety or fears. By gradually and repeatedly exposing someone to the source of their anxiety in a controlled, safe environment, they have the opportunity to learn new ways of responding and coping.

Over time, they may start to realize that the feared situation is not nearly as catastrophic as anticipated. As they face their fears without avoiding them, anxiety tends to decrease over time through the process known as habituation.

How Exposure Therapy Works

Exposure therapy usually involves working with a therapist to rank feared situations from least distressing to most distressing. Then, they work their way up this ranked list, known as a fear hierarchy, confronting situations starting from the least scary.

As people confront their fears through imaginary exposures known as imagery, or real-life exposures to the actual situations they fear, the distress and anxiety tends to decrease gradually over time. People learn that while anxiety can be uncomfortable, the situations they fear are not actually dangerous or harmful.

The Benefits

Research shows that exposure therapy can provide many benefits for anxiety, OCD, phobias, PTSD, and more. It has been found to:

Reduce symptoms of anxiety and fear
Improve daily functioning and quality of life
Promote new learning and coping skills for dealing with anxiety-provoking situations
Facilitate long-term outcomes when compared to avoiding feared situations

Is Exposure Therapy Right For You?

If you struggle with anxiety, phobias, or excessive fears that interfere with daily activities, exposure therapy may help provide relief. Consider talking to a qualified mental health professional who uses exposure therapy.

Together, you can explore if an exposure hierarchy could help you gradually confront fears in a supportive, caring and compassionate environment.

Frequently Asked Questions

What are some examples of exposure therapy?

Examples of exposure therapy include:

Touching “contaminated” objects for contamination OCD
Looking at images of snakes for snake phobia
Listening to sound recordings of fireworks for PTSD related to noises
Going to crowded places for agoraphobia or social anxiety

How long does exposure therapy take to work?

For most people, the beneficial effects of exposure therapy start to emerge after about 4-6 sessions. But for more significant anxiety issues, complete treatment can take 10-15 sessions or sometimes longer. It requires patience as fears have often built up over many years.

Is exposure therapy safe?

Yes, exposure therapy is considered an extremely safe form of behavioral treatment when conducted by a licensed, trained therapist. The exposures are presented in a gradual, supportive way to avoid overwhelming distress.

Can you do exposure therapy on your own?

Self-guided exposure therapy is possible but not recommended in most cases. Working with a qualified therapist ensures exposures are conducted gradually and safely. Therapists also provide vital support and guidance through the challenging exposure practices.

What happens if you stop exposure therapy?

If you stop exposure therapy prematurely, the benefits may not last over time. However, even incomplete treatment can still provide tools that you can apply on your own. Relapses may occur, but you can restart exposure practices as needed to regain progress.