Afraid to face your fears? Then let's talk about Exposure Therapy!

Do you sometimes feel a strange fear of something? Maybe it's heights, spiders, or crowds. Because of this fear, you probably avoid those things, those places, and those situations. Although this avoidance may feel like a relief for a short time, what actually happens is that your fear increases over time. How difficult is it to live your life avoiding so many things in this way? But don't worry, there is a very effective treatment that can help you overcome this situation. That's what we call Exposure Therapy .

Simply put, what is Exposure Therapy?

Exposure Therapy is a form of psychotherapy that involves gradually exposing yourself to the feared event, situation, or situation in a safe and controlled environment . It is a type of therapy that falls under the category of Cognitive Behavioral Therapy.

Think about it this way. You wouldn't tell someone who is afraid of water to jump into the deep end right away, would you? First, you would let them put their feet in the water. Then they would help them get down to their waists. Only then would they gradually learn to swim. Exposure Therapy is like that. Your therapist will help you face your fear step by step, in a way that you can handle.

The main goal of this is to re-teach your brain that what you fear is not really as dangerous as you think. When you avoid the things you fear, your brain thinks, "Okay, I'm safe because I avoided it. That must mean it was dangerous." But in this treatment, when you face that thing and it doesn't harm you, your brain gradually learns that there's no need to be afraid of it.

What conditions does this treatment help with?

Exposure therapy is a very effective treatment for many mental health issues, especially those related to fear and anxiety.

What are the main methods of Exposure Therapy?

There are several different methods of performing this treatment. The therapist will choose the most suitable method based on your condition and your wishes.

1. In Vivo Exposure

This is the most common method. 'In vivo' means "in real life." This involves confronting the thing, event, or place that you are truly afraid of.

• For example: If you are afraid of dogs, you and your therapist will first look at a puppy from a distance. Then move a little closer. In the next session, maybe try to pet a puppy. This goes step by step.

2. Imaginal Exposure

Sometimes it's really hard to face what you're afraid of. For example, in PTSD, you can't relive the traumatic event you experienced. That's when this method is used.

• Example: Here, the therapist asks you to imagine in great detail the event or memory that you are afraid of. They ask you to talk about the event. They ask you to recall the feelings, smells, and sounds that you felt at that time. Because this is done in a safe room, you can practice facing the fear that comes with that memory.

3. Virtual Reality Exposure

This is a method that uses a bit of advanced technology. You are artificially created to feel scared through a `Virtual Reality (VR)` headset.

• For example: For someone with a fear of flying (aerophobia), VR technology can be used to give them the experience of being inside an airplane and taking off, without actually having to board one. This feels like the real thing, but you are in the safety of the therapist's room.

4. Interoceptive Exposure

This is a little different. Some people are not afraid of anything external, but of the sensations that come from within their body when they feel afraid. That is, their heart beating fast, their breath feeling suffocated, their sweating. These people are afraid that they are going to have a `Panic Attack` and die.

• Example: Here, the therapist intentionally and safely induces sensations in your body. For example, they may tell you to run in a certain direction and increase your heart rate. Or they may make you feel like you're suffocating by breathing through a tube. You will then learn that these physical sensations, although uncomfortable, are not dangerous.

There are also types depending on how the treatment is planned.

This treatment can be divided into several parts depending on the speed and order in which the above methods are implemented.

• Graded Exposure: This is the most commonly used. Here you make a list of things you fear, from the least scary to the most scary. Let's call this a "fear ladder." Then, starting at the bottom of the ladder, which is the least scary thing, you gradually move up. Only after you overcome one step do you move on to the next step.
• Flooding: This involves suddenly confronting the highest fear, the thing you fear the most. Although this is a method that gives very fast results, it is not suitable for everyone. This can be very difficult. This should only be done under the supervision of an experienced therapist.
• Systematic Desensitization: This involves practicing techniques that help you calm down while you are facing your fears. For example, you will be taught how to breathe deeply and how to relax your muscles. Then, when you feel scared, you will learn to use these techniques to control your anxiety.

How does this treatment process happen?

First, you and your therapist will come together to have a good talk about your fears and how they affect your life. The first step is to gain your trust and make you feel safe.

Then, together, the two of you create a treatment plan. They create something like the "fear ladder" we talked about earlier. You rank your fears from 1 to 10, and rank them in order from least to most fearful.

That's when the real therapy begins. You start at the bottom of the ladder. That means you face something that you're just afraid of. At that point, your fear and anxiety gradually increase, reach a peak, and then gradually decrease. You stay there until you don't run away. Your therapist helps you control your mind and calm down at that moment.

Once you are comfortable with one step, you can move on to the next step in the next session. This way, you will gradually work your way up the ladder. Sometimes, the therapist may also give you homework to do at home.

How long will this take?

The time it takes for this to happen varies greatly from person to person. It depends on factors like the severity of your condition and how committed you are to the treatment. Some people feel a big difference in just a few sessions. Others may take a few months.

Is this really a successful treatment?

Yes, it is very effective. Especially for conditions like Phobias. Research has found that this method is successful in over 90% of people who complete treatment. That means nine out of ten people get good results! Although more complex conditions like PTSD and OCD may require other treatments, Exposure Therapy is a very important and effective part of that treatment plan.

Is there any risk in this?

True, you may feel a little uncomfortable and stressed at the beginning of treatment because you are facing your biggest fear that you have been avoiding your whole life. That is normal.

But remember, this is a very safe and effective treatment. You are not doing this alone. Your therapist is someone who has been specially trained for this. He or she is with you every step of the way, supporting you, and protecting you. So there is no reason to be afraid.

When should I call my doctor?

It's normal to feel uncomfortable during treatment. But if you feel like your symptoms are getting worse, or if you're experiencing overwhelming fear or panic, let your mental health professional know right away.

If you are having suicidal thoughts or thoughts of harming yourself, please go to the Emergency Department (ETU) at your nearest hospital immediately.

Asking for help for a mental health issue can be difficult, but it's the best thing you can do for yourself. Exposure Therapy is a valuable tool that can help you break free from the fear that controls your life and live a happier life.

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