Do you have questions about what ACT could do for you? Or are you unsure whether it’s the right time to see a psychologist?
Exposure Therapy
When experiencing anxiety or panic attacks, exposure to the actual fears can make you more able to tolerate the fear. This is the essence of Exposure Therapy. Read more about this therapy and the different types and methods.
What is exposure therapy?
If you struggle with anxiety or panic, it can actually help to face what you’re afraid of instead of avoiding it. That’s the core idea behind exposure therapy. With guidance from a psychologist, you gradually and intentionally confront the things that trigger your fear.
By doing this, you learn that you can tolerate anxiety — and that you’re capable of handling the situation. Over time, fear becomes less overwhelming and starts to lose its grip.
Types of exposure therapy
There are four main forms of exposure therapy:
- In vivo exposure. You place yourself directly in the situation you’re afraid of. For example, going to a crowded place if you fear crowds.
- Imaginal exposure (IE). With support from your therapist, you mentally revisit a situation that causes fear. You focus on the emotions and sensations that come up. This method is often used for PTSD and specific fears.
- Imagery rescripting (IR). In IR, you mentally “rewrite” a traumatic memory to give it a new, more empowering outcome. With guidance, you imagine responding in the way you wished you had at the time. The event stays the same, but your emotional experience of it changes. Imagery rescripting is effective in treating PTSD.
- Interoceptive exposure. This form focuses on physical sensations linked to anxiety or panic, such as a racing heart or shortness of breath. Under guidance, you intentionally trigger these sensations and learn how to regulate them, often through breathing. This helps you realize that the sensations are uncomfortable but not dangerous — and that you can handle them. This approach is commonly used for panic disorder.
How exposure therapy helps
When anxiety becomes a disorder, it can seriously interfere with daily life. Many people avoid situations that make them anxious because the feeling is unpleasant. While avoidance brings short-term relief, it actually keeps anxiety going in the long run and can lead to isolation or reduced quality of life.
Exposure therapy works by creating new experiences. For example, someone with agoraphobia gradually goes to open or crowded places. At first, this triggers fear — an anxious association. But when nothing bad happens, a new, positive association forms. The fear doesn’t disappear completely, but the positive experiences become stronger. Over time, anxiety fades.
In exposure therapy, you don’t just face fear — you also learn to stop avoiding difficult situations and people.
Example:
You find it difficult to connect with others. Exposure therapy might involve going to a party and starting conversations. In the past, you may have relied on alcohol to calm your nerves. With exposure therapy, you practice staying present without using alcohol. Successfully engaging with others becomes a positive experience, helping build confidence and self-trust.
When is exposure therapy suitable?
Exposure therapy is helpful if you experience strong fear and avoid the situations that trigger it — especially when this avoidance negatively affects your daily life.
Exposure therapy is commonly used for:
- Obsessive-compulsive disorder (OCD)
- Panic disorder
- Post-traumatic stress disorder (PTSD)
- Postpartum depression
What does exposure therapy ask of you?
Exposure therapy can feel intense — and that’s completely normal. You’ll be facing fears you’ve likely avoided for a long time. What matters most is being willing to break the cycle of avoidance, even when it feels uncomfortable.
Being open about your thoughts and emotions is important. Your therapist supports you throughout the process, and you do it together, step by step.
More information
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At iPractice, you work with two psychologists and combine online sessions with in-person appointments at one of our locations. Want to know more? Read about the intake process and treatment options at iPractice, or learn how to find a psychologist who suits you.
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With a referral from your GP, treatment costs are reimbursed by almost all health insurers.
FAQ
You’ll learn techniques to regulate anxiety, such as breathing and grounding exercises. Exposure therapy always happens in a safe, controlled way and under professional guidance. The pace is tailored to you so it remains manageable.
Exposure isn’t about doing everything perfectly — it’s about learning. Even difficult or uncomfortable exercises help you move forward.
EMDR focuses on processing a distressing memory that still causes intense emotional reactions. Exposure therapy focuses on learning to face fear in the present by not avoiding triggering situations. The two approaches are often combined.
