How to Overcome Fear with Exposure Therapy: My Personal Journey
- Shena Taleon
- Aug 11
- 3 min read
Fear can be paralyzing. It can hold us back from experiences, opportunities, and even the life we truly deserve. But what if we could rewire our brains to face fear instead of running from it? That’s exactly what Exposure Therapy helps us do.
What is Exposure Therapy?
Exposure therapy is a scientifically proven technique used in Cognitive Behavioral Therapy (CBT) to help people gradually face their fears in a safe and controlled way. Instead of avoiding what scares us, we take small, manageable steps to confront it.
Over time, our brain learns that these fears aren’t as dangerous as they seem, reducing anxiety and making us feel more in control. Think of it like working out—just as lifting weights strengthens muscles, facing fears strengthens resilience.
My Personal Experience: How I Faced My Fear of Snakes
I used to be terrified of snakes. Just the thought of one slithering near me made my skin crawl. But then, something unexpected happened. During a trip to Marrakech with my friend Pablo, we were wandering through the bustling main square when we stopped to watch a street performer charming a snake. Before I could react, the performer swiftly draped a live snake around my neck. I had no time to panic or say no. My heart raced, but then… nothing bad happened.
The snake wasn’t slimy or aggressive; it just rested on my shoulders. That moment changed my entire perception. The fear I had carried for years was so much worse in my head than in reality. That single experience helped me shift my mindset, proving that sometimes, the anticipation of fear is scarier than the actual experience.
That’s exactly how exposure therapy works, by gradually facing our fears, we teach our brains that they aren’t as terrifying as we once believed.
How to Implement Exposure Therapy in Your Own Life
If you’re ready to start overcoming your fears, follow these simple steps:
Create a Fear Hierarchy
Make a list of fears, ranking them from least to most intense. For example, if you have social anxiety, start with making small talk before working up to giving a public speech.
Start Small and Build Up
Expose yourself to the first fear on your list in a controlled and manageable way. If heights make you nervous, begin by standing on a balcony before progressing to a rooftop view.
Practice Relaxation Techniques
Use deep breathing, mindfulness, or progressive muscle relaxation to stay calm during exposure. The more relaxed you are, the easier it is to rewire your fear response.
Gradually Increase Exposure
Once you’re comfortable with one level, move on to the next. The key is consistency, push yourself without overwhelming your system.
Track Your Progress
Keep a journal of your experiences. Seeing how far you’ve come will motivate you to keep going!
Common Fears That Exposure Therapy Can Help With
Exposure therapy can help with a variety of fears, including:
Social Anxiety
Agoraphobia (fear of leaving safe spaces)
Fear of Heights
Fear of Flying
Public Speaking Anxiety
And much more!
The Takeaway: Fear Doesn’t Define You
Facing your fears isn’t easy, but every small step brings you closer to free
dom. The key is to challenge yourself gradually and consistently. If I can lessen my fear of snakes, what fear are YOU ready to face?
Drop a comment below and let’s take this journey together!
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