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Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
Goal
Build graduated tolerance for social situations via measured exposure.
Steps
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1
List 10 social situations easiest to hardest.
Expected Outcome
Immediate
You complete step 1 and feel proud.
Evidence base
School: Exposure Therapy
Founders: Joseph Wolpe · Edna Foa (1958)
Wolpe — Systematic Desensitization; Foa — Prolonged Exposure.
Keywords
#social-anxiety#wolpe#foa#exposure#تعرّض#سلّم#social#behavioral#solo#gradient#سلم التعرض المتدرج#بناء التحمل#systematic-desensitization#prolonged-exposure#anxiety-hierarchy#weekly-progression#tolerance-building#fear-ladder#measured-exposure#confidence-growth#سلم عشر خطوات#صعود أسبوعي بعد التكرار#ten-step-ladder#weekly-progression-rule#anxiety-rating-log
Frequently asked questions
How long does "Graduated Social Exposure" take?
This exercise takes about 30 minutes, practiced solo in a Behavioral format.
When will I notice the effect of "Graduated Social Exposure"?
You complete step 1 and feel proud. In the short term: In 10 weeks, you climb your full ladder.
Is "Graduated Social Exposure" evidence-based?
Yes — it draws on Exposure Therapy (Joseph Wolpe, Edna Foa (1958)). Wolpe — Systematic Desensitization; Foa — Prolonged Exposure.
Is "Graduated Social Exposure" suitable for beginners?
Its difficulty level is: Advanced. No external tools required — it can be practiced directly inside the app.
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