<< Previous
Obsessional Thinking
‘Smaller Steps’ Hierarchies
Even if it is just ONE thought that is causing you difficulty you can still create a fear hierarchy of small steps that enable you to face the thought. Write down a list of steps you could take. Even if it is […]
Planning your exposure practice
Once you have created your fear hierarchy it is time to plan an exposure experiment for the first item on your list. You need to devise experiments that deal with YOUR particular feared thoughts. For example – if you can’t stop thinking […]
Exposure Practice – Creating your ‘Fear hierarchy’
1. First write down (in no particular order) all the thoughts / urges / images that cause you distress (or situations that you feel trigger the thoughts). 2. Rate each situation for the level of anxiety it produces From 0 (no anxiety) to […]
Graduated Exposure Practice works on 3 levels
1. GRADUAL ‘DESENSITISATION’. The more you face a fear (GRADUALLY and with understanding and coping skills) the more you ‘get used to it’. If you watched a scary movie a hundred times it would lose its power to scare you.. Likewise, […]