Super Duper Gentle Exposure Therapy

Jun 2, 2025

Discover the transformative power of exposure therapy to conquer fear and anxiety. Learn the six-step process that guides you through gradual exposure, helping build confidence and resilience. Embrace personal growth as you confront your fears and track your progress. This approach not only reduces anxiety but also promotes self-efficacy, paving the way for a more meaningful life. Gain insights into managing trauma and developing emotional regulation strategies!

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INSIGHT

Avoidance Reinforces Anxiety

Avoidance increases anxiety by preventing learning that feared things are safe.
Exposure therapy rewires your brain to recognize actual safety and decreases anxiety naturally.

ADVICE

Set Clear Motivated Goals

Choose a specific fear and set a personal, motivating goal for exposure.
Keep your goal visible and remind yourself why facing fear matters more than comfort.

ADVICE

Build a Fear Ladder Slowly

Build a detailed, gradual exposure ladder from least to most scary steps.
Use tiny steps and avoid jumping ahead to prevent overwhelm and retraumatization.

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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.

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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 1-800-273-TALK (8255) or your local emergency services.