You can learn to face your fears slowly and gently with exposure therapy, it's great for anxiety and PTSD.
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Feeling trapped by anxiety, fear, or a phobia? Exposure therapy is one of the most effective ways to break free from the cycle of avoidance and take back control of your life. In this video, we’ll walk you through building an exposure hierarchy—a powerful tool that helps you face your fears one step at a time. Whether you’re dealing with social anxiety, a specific phobia, or generalized fear, creating a hierarchy makes the process manageable and less overwhelming.
We’ll start by explaining what an exposure hierarchy is and why it works. Then, we’ll guide you through identifying your fear triggers, ranking them from least to most anxiety-provoking, and developing gradual, step-by-step exposures. You’ll learn practical tips to reduce anxiety during each exposure, making it easier to stick with the process.
Facing your fears can feel daunting, but with a clear plan and the right techniques, you can build resilience and reduce your anxiety over time. Don’t let fear control your life—take small, manageable steps toward lasting change. Subscribe for more mental health skills and support as you build the confidence to overcome your fears.
#Anxiety #Fear #Phobia #ExposureTherapy #MentalHealth #overcominganxiety
00:00 Intro
00:46 Avoidance
01:05 Exposure: The Gradual Process of Facing Fear
02:19 How to Do It
03:44 Exposure Hierarchy
05:08 Tiny Steps
05:26 Add in Support
06:26 Exposure
07:25 Practice Willingness
08:25 Repeat
09:21 Reinforce Courage
Check out the post by clicking the link below:
https://therapyinanutshell.com/exposure-therapy-for-fears-and-anxiety/
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services.
Copyright Therapy in a Nutshell, LLC
Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membership
Feeling trapped by anxiety, fear, or a phobia? Exposure therapy is one of the most effective ways to break free from the cycle of avoidance and take back control of your life. In this video, we’ll walk you through building an exposure hierarchy—a powerful tool that helps you face your fears one step at a time. Whether you’re dealing with social anxiety, a specific phobia, or generalized fear, creating a hierarchy makes the process manageable and less overwhelming.
We’ll start by explaining what an exposure hierarchy is and why it works. Then, we’ll guide you through identifying your fear triggers, ranking them from least to most anxiety-provoking, and developing gradual, step-by-step exposures. You’ll learn practical tips to reduce anxiety during each exposure, making it easier to stick with the process.
Facing your fears can feel daunting, but with a clear plan and the right techniques, you can build resilience and reduce your anxiety over time. Don’t let fear control your life—take small, manageable steps toward lasting change. Subscribe for more mental health skills and support as you build the confidence to overcome your fears.
#Anxiety #Fear #Phobia #ExposureTherapy #MentalHealth #overcominganxiety
00:00 Intro
00:46 Avoidance
01:05 Exposure: The Gradual Process of Facing Fear
02:19 How to Do It
03:44 Exposure Hierarchy
05:08 Tiny Steps
05:26 Add in Support
06:26 Exposure
07:25 Practice Willingness
08:25 Repeat
09:21 Reinforce Courage
Check out the post by clicking the link below:
https://therapyinanutshell.com/exposure-therapy-for-fears-and-anxiety/
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services.
Copyright Therapy in a Nutshell, LLC