Exposure Therapy

Exposure Therapy

Exposure therapy is a form of CBT, and is aimed at maladaptive, excessive, or unreasonable anxiety. That is, for example, someone with OCD (obsessive-compulsive disorder) will touch a doorknob, and they’ll think, “Oh, if I touch this doorknob, I might get a disease like HIV.” So again, the anxiety is out of proportion to the actual experience.

The intention in exposure therapy is to get your brain to signal you in a more accurate way. In an anxiety disorder, your anxiety system is giving you misinformation. It’s giving you information that you’re in danger when you’re,in fact, not in danger.

So exposure therapy — the idea is that we have you systematically confront your fears: go into those situations that are causing you anxiety. The idea is that you don’t leave that situation and you don’t do anything to protect yourself. It’s a very difficult treatment because your anxiety actually feels like it’s increasing in the moment, and it is increasing in the moment.

As that bad thing doesn’t happen, the feared consequence doesn’t happen, your brain starts to learn something new — “Oh, bad things don’t happen in the situation the way that I thought” — and your anxiety naturally starts to come down on its own. And that’s what we think is helpful in the treatment of anxiety disorders.

So with repeated exposures to those kinds of situations — where you go into the situation, you don’t escape, you don’t protect yourself — your anxiety will go down on its own, and you’ll have less anxiety in future similar situations.

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“To Love Oneself is the Beginning of a Lifelong Romance.” 

Some have deemed National Boost Your Self-Esteem month as a “weird and unusual” celebration, but, we see it as an excuse to self-reflect and build confidence.  The National Association for Self-Esteem (NASE) defines self-esteem as “The experience of being capable of meeting life’s challenges and being worthy of happiness.”  A healthy or high self-esteem will not only allow you to live a happier life, but it will also strengthen your ability to handle challenges, build your tolerance, motivate you to take risks, and encourage a life of love.  When participating in self-refection and understanding your own self-esteem, it is important to note that we often see ourselves through the eyes of others, thus, our self-esteem can be built upon or broken down by our surroundings.  Charles Taylor author of Sources of the Self: The Making of the Modern Identity and Multiculturalism writes, “We define our identity always in dialogue with, sometimes in struggle against, the things our significant others want to see in us. Even after we outgrow some of these others (our parents, for instance) and they disappear from our lives, the conversation with them continues within us as long as we live.”  Before taking the steps to boost your self-esteem, we encourage you to take a look at the people in and around your life that may be influencing the image of yourself that is being reflected.  Don’t look at this task as a profound, life-transitioning challenge.  Just a few simple changes can make a difference and can help you live a life of hope, harmony, and happiness with a healthy self-esteem at the core.  A few tips:

  • Surround yourself with positive people that will reflect beauty back to you
  • Be positive, even when it seems like a challenge (it takes less muscle in your face to smile than frown)
  • Journal about your daily activities and thoughts – highlight the positive and explore where the negative stems
  • Do an activity that you are good at
  • Celebrate the little things – a productive day at work or getting all the laundry done deserves a celebration every once in awhile
  • Question your negativity or doubt – remember we are sometimes wrong
  • Stop thinking about yourself – do something for someone else
  • Relax – turn off and just breathe
  • Lighten up – Don’t be so hard on yourself!

 

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