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Graded Exposure Hierarchy

Rank your fears from least to most anxiety-provoking, then face one each week.

20 min Advanced

Goal

Reduce pathological anxiety by gradual habituation to the avoided trigger, until you discover it can be tolerated.

Steps

1

Identify fears in one context (social, driving, public).

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Expected Outcome

Immediate

You find anxiety peaks then declines on its own within 20-40 minutes.

Evidence base

School: CBT / Exposure Therapy

Founders: Joseph Wolpe · Edna Foa (1958)

Developed by Wolpe in "Reciprocal Inhibition" 1958. Foa popularized for PTSD since 1986.

Contraindications: Don't apply to acute PTSD without therapist. Avoid during active panic.

Frequently asked questions

How long does "Graded Exposure Hierarchy" take?

This exercise takes about 20 minutes, practiced solo in a Behavioral format.

When will I notice the effect of "Graded Exposure Hierarchy"?

You find anxiety peaks then declines on its own within 20-40 minutes. In the short term: Within 6-8 weeks, dominant-trigger anxiety drops 60%+.

Is "Graded Exposure Hierarchy" evidence-based?

Yes — it draws on CBT / Exposure Therapy (Joseph Wolpe, Edna Foa (1958)). Developed by Wolpe in "Reciprocal Inhibition" 1958. Foa popularized for PTSD since 1986.

Is "Graded Exposure Hierarchy" suitable for beginners?

Its difficulty level is: Advanced. No external tools required — it can be practiced directly inside the app.

Is "Graded Exposure Hierarchy" suitable for everyone?

Don't apply to acute PTSD without therapist. Avoid during active panic.

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