Graduated Exposure – The Basic Procedure

  • Create a LIST of all feared thoughts / urges / images or situations that you fear will trigger the thoughts
  • Rate them for levels of anxiety they produce.
  • Then order them from least feared to most.  This is called a ‘FEAR HIERARCHY
  • Plan and Practice Graduated Exposure to the first item on your list. Practice each exposure until your anxiety level drops by about HALF
  • Practice each exposure DAILY (if possible) until it causes a minimal amount of anxiety.
  • Then move on to the next situation on your Fear Hierarchy

If you need to, break each exposure down into smaller steps

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