What is Systematic Desensitization and How Does it Work?
When you think of desensitization, what do you think of? A therapy technique used to treat phobias, right? Let’s take a look at what that means and how it can be helpful. Desensitization is a form of behavior modification therapy that is used to treat specific fears or anxieties. It helps the patient to become less sensitive to something that triggers fear. The process involves exposing the individual repeatedly to the thing they are afraid of, in a safe and controlled way, until their fear begins to diminish over time. The goal is for them to no longer feel afraid when they’re exposed to it again in real-life situations. For example, if you have arachnophobia (fear of spiders), your therapist may help you build up courage by having you sit next to a tarantula with your eyes closed for several minutes at first, followed by touching it with your hand at second and so on until you can hold one in your hand for as long as you want without feeling any fear or anxiety.
What is Systematic Desensitization?
Systematic desensitization is a type of behavior therapy that is used to treat clinical anxiety disorders, phobias, and obsessive-compulsive disorders. In systematic desensitization, a person is exposed to their fears in a gradual and controlled way until their anxiety is reduced and they no longer experience any fear or discomfort. The process typically begins with imagining the fear-inducing situation and then progresses to experiencing it in a safe and controlled environment. Systematic desensitization is often used in conjunction with relaxation techniques. Systematic desensitization can be applied to a wide range of issues, including fear of flying, public speaking, spiders and snakes, heights, dentists and doctors, driving, and many other things. The technique can also be used to help treat issues such as anger, cravings, and mild depression.
How Does Systematic Desensitization Work?
It starts with a detailed assessment of what you’re afraid or anxious about and creating a treatment plan. This will depend on the root cause of your fears. Once you’re assessed, your therapist will help guide you through a series of steps designed to help you overcome your fears. There are two basic steps in the process: – Imaginal exposure: This is when you imagine being exposed to whatever you’re afraid of. You do this in a safe environment where you can control the situation and are not actually at risk of experiencing any harm. – In Vivo exposure: This is when you’re exposed to the thing you’re afraid of in real-life situations. The exposure is gradual, starting with a situation that causes you the least amount of anxiety and building up to a point where you are comfortable with it.
Steps in Systematic Desensitization
– The first step involves identifying what it is that you’re afraid of. You do this by answering the following questions: – What are my fears? What makes me feel anxious? – What situations make me feel uncomfortable? – What are the feelings that I have when this happens? – What would happen if I didn’t have these fears? How would my life change? – Why do I have these fears in the first place? What’s the root cause? – Once you know what your fears are, the next step is to create an exposure hierarchy. An exposure hierarchy is a list of your fears and the order in which you’ll work to overcome them. – Next, you’ll need to prepare yourself for desensitization. This involves being in a relaxed state of mind, setting up an environment for yourself where you feel safe, and having certain equipment handy. – You’ll then start with the least anxiety-inducing situation on the list and continue working your way up to the most anxiety-inducing one.
Tips for Using Systematic Desensitization to Overcome Fear
– Be open and honest with your therapist – This is important to ensure they know what you’re dealing with. You can’t expect to overcome your fears if you aren’t honest at the same time. – Stay focused – As you begin to work through your fears, it’s important to remain focused on the process and keep your mind on what you’re doing. – Practice relaxation techniques – Relaxation techniques are an important component of desensitization therapy. They help to calm your mind and body and make you more relaxed and focused. – Prepare yourself mentally – Don’t expect to be able to do everything at once. Take your time and prepare yourself mentally for what you’re about to do. – Stay positive – It’s also important to stay positive and be hopeful about what you’re doing. Stay hopeful that you’ll overcome your fears and that all your hard work will pay off in the end.
Key Takeaway
Fear is a normal human emotion and can be triggered in several ways. However, if the fear becomes excessive and causes distress, it can lead to clinical anxiety. Systematic desensitization can help treat clinical anxiety by exposing you to your fears in a controlled manner until you no longer experience any fear.
