Exposure Therapy or Systematic Desensitization | CBT Counseling Skills
youtu.be
Systematic desensitization is a technique used in Cognitive Behavioral Therapy (CBT) to help individuals become less sensitive to specific triggers or stimuli. It involves gradually exposing oneself to the trigger in a step-by-step fashion, similar to allergy shots for cognitive allergens. The first step in systematic desensitization is creating a safe and empowered environment. It is important to feel grounded and have options to leave a stressful situation if needed. Some people prefer to do systematic desensitization activities with their therapist or have someone present at home for support.
Before starting systematic desensitization, it is crucial to master breathing, relaxation, and distress tolerance skills to downregulate the stress response. These skills can be practiced in day-to-day life and include slow focused breathing, relaxation techniques, and using empowering thoughts and activities to distract or replace distressing thoughts. Guided imagery and pleasant smells can also be helpful.
Systematic desensitization can be applied to various triggers, such as phrases, smells, or specific situations. By gradually exposing oneself to the trigger while regulating the stress response, individuals can diminish the power of the trigger. For example, if a certain phrase triggers a stressful memory, one can take ownership of it by using the phrase frequently and associating it with positive experiences.
In the case of snakes, the process begins by learning about snakes and understanding why they trigger fear. The individual then takes micro steps in a safe environment, such as imagining or remembering a recent time when the trigger was present. Over time, the goal is to imagine or encounter the trigger without it triggering a stress response.
It is important to approach systematic desensitization with caution and seek guidance from a professional to avoid overwhelming oneself. The process should be gradual and step-by-step, envisioning scenarios and downregulating the stress response before attempting real-life exposure. The ultimate goal is to teach the brain and nervous system that the trigger is not something to be concerned about in the present moment.
Systematic desensitization is a technique used in Cognitive Behavioral Therapy (CBT) to help individ