Using hierarchies to overcome anxiety in exposure therapy

The mainstay of contemporary psychology's approach to treating certain phobias is typically exposure therapy. Additionally, it has proven to be an effective treatment for obsessive-compulsive disorder, post-traumatic stress disorder, and generalized anxiety disorder. From mild to severe anxiety, exposure therapy is quite flexible and may be tailored to meet the needs of the patient. Therapists usually plan a customized treatment plan that is tailored to each individual client's needs in a clinical setting. Depending on the requirements of the client, there may be several ways to start the exposure process. Creating an exposure fear hierarchy, sometimes referred to as an anxiety hierarchy or an exposure hierarchy, is frequently the initial stage in exposure therapy. One essential component and basic tool that a client and their physician utilize to organize exposure therapy is an exposure hierarchy.

Creating your inventory

Developing an anxiety hierarchy is typically not a tough task on the surface. It might be as simple as a list of potential exposure points for your phobia and the degree of distress associated with each one. Anxiety hierarchies are frequently described using clinical terminology in clinical settings. They serve as useful frameworks that help keep therapy on course and can be utilized for the treatment of anxiety. Anxiety hierarchies, however, might provide additional benefits both within and outside of clinical contexts. Using anxiety hierarchies can help you examine your fear more closely, and the knowledge you obtain from creating your hierarchy might be helpful. The following are some insights that your anxiety hierarchy may teach you:

Whether your fear remains the same in many situations

Whether your fear remains the same as you experience different emotions

Which contextual elements make you feel less afraid or more afraid?

Worksheets are typically provided to help you create your hierarchy of anxieties. You might find that you've been affected by your fear far more than you first thought. If so, you might want to think about seeing a therapist in order to safely and effectively deal with your worries. aversion to social situations Think about someone who is extremely afraid to socialize with strangers. Making an anxiety hierarchy can be a useful tool for progressively overcoming social circumstances in real life that make you feel nervous. They could be arranged in a hierarchy that goes from least to most anxiety-inducing:

Contemplating engaging with strangers when by yourself at home

Observing an outsider approach them

Using nonverbal cues to communicate with a stranger, such as smiling or nodding

being questioned by an unknown individual who approaches you

Stepping up to one random stranger and striking up a chat

Approaching a group of strangers and participating in their conversation

Obsessive-compulsive disorder examples

An individual suffering from anxiety associated with obsessive-compulsive disorder (OCD) may also feel anxious about hygienic concerns and contamination. Their organizational structure can resemble this:

Considering contacting a doorknob or other surface that is deemed unclean

observing another person touch a doorknob or other unclean surface

Observing a video on contamination or germs

Using one finger to touch a surface that is regarded as mildly filthy

Using one hand to touch a doorknob or other surface that is deemed filthy

Strategies for getting through challenging circumstances

Although there are alternative strategies, the general objective is to gradually and gradually increase the amount of time a person is exposed to their anxiety or fear trigger. For instance, in therapeutic settings, the exposure hierarchy basically serves as the client's phobia treatment plan. The following is a list of common exposure therapy approaches.

Methodical de-sensitization

Gradient exposure is usually used with relaxation techniques in systematic desensitization to help regulate the exposure and recondition the source of the fear to be associated with calm rather than worry. Although systematic desensitization is but one kind of behavior therapy and might not be appropriate in every circumstance, it is frequently confused with exposure therapy.

Preventing exposure-reaction

The general goal of exposure-response prevention is to stop particular behavioral reactions to stimuli that cause fear. It is typically utilized to lessen a client's compulsive behavior in the treatment of obsessive-compulsive disorder. It has, nevertheless, also demonstrated effectiveness in treating particular phobias, and scientists are still looking into behavioral strategies for fear reactions aside from relaxing. Systematic desensitization can benefit greatly from relaxation techniques, particularly when uncomfortable emotions are present. Relaxation techniques are often taught as self-care practices, even if they can be employed in therapy. Some popular methods are covered in the section below.

Gradual onset of Muscular Relaxation

One of the most effective methods for rapidly relaxing appears to be progressive muscle relaxation. You hone this skill in an environment intended to promote tranquility, like a room with gentle background music and dim lighting. You can start by squeezing and releasing your toes for a few seconds to finish a course of PMR. Inhale deeply while you work. Then, gently clench each muscle group as you move upward through your body. You might discover that as a result, you can control your tension levels throughout the workout.

uplifting visuals

If dread is taking over your thoughts, make an effort to deliberately consider happy scenarios that do not arouse anxiety. Making your way to your "happy place" can help stop the progression of your fear. For maximum impact, it can also be used in conjunction with diaphragmatic breathing or muscle relaxation.

Looking for assistance online

If your fear is too much for you to handle or is interfering with your daily activities, even a single encouraging remark from a therapist could be liberating. You can locate a certified specialist who can evaluate your fears and start the right course of treatment for you by using online therapy services like BetterHelp. Common obstacles, such as having to travel to an office or being limited to seeing just therapists in the area, are usually eliminated when treatment is attended online. Seeing a therapist in the comfort of your own home may be beneficial, depending on how your worries have affected you.