This article explains systematic desensitization, techniques, benefits, and how to find a therapist.
Illustration by Theresa Chiechi for Verywell Health
How Does Systematic Desensitization Therapy Work?
Essentially, youll learn the skills and tools you better navigate situations that would have previously felt unmanageable.
Illustration by Theresa Chiechi for Verywell Health
Relaxation techniques are helpful for calming physical sensations in the body.
Many different types of tactics can help.
Trying a variety of techniques can help you determine what works best for you.
Its also important to note that what works best in one situation may not be as effective in another.
Having multiple strategies in your toolbox gives you the ability to choose what you need at the moment.
Muscle relaxation
Progressive muscle relaxation teaches you to spot tension in your muscles and relax it.
Visualization
Visualization is an exercise that transports you to a place that feels safe and relaxing.
It’s important to identify levels in between as well.
Systematic desensitization starts by exposing you to your lower-level fears.
So, starting with the 1 and working your way up to the 10. you could use the strategies as many times as you better reduce the anxiety.
How Long Does Treatment Take?
Examples of Systematic Desensitization Therapy
The process of systematic desensitization can be different for everyone.
For some people, different relaxation techniques may be more helpful than others.
The following are examples of fear hierarchies that one may create and use to overcome a specific phobia.
However, there may be pros and cons to this bang out of therapy.
This allows you to identify avoidance reactions and unhelpful thoughts.
Through this work, you might establish new associations and manage emotional discomfort when in contact with fear.
Additionally, this therapy may trigger distressing emotions, like anxiety, during the process.
Take your time as you begin exposure.
The goal is to learn to manage your fear when faced with frightening situations.
This can give you some insight into what is helping and how you are progressing.
This information can also be useful to share with a therapist if you decide to seek professional support.
Additionally, you may want to consider what traits matter to you in a therapist.
Therapy can be expensive, so it can be helpful to evaluate your options.
In some cases, you may need to explore other community-based options.
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