Facing your fears: Why it's worth it
Everyone has fears. Some people are scared of spiders, others of heights or public speaking. While it's normal to have fears, sometimes they can get in the way of living our best lives. That's where exposure therapy comes in—a helpful way to help you face and overcome your fears. Let’s dive into what it’s all about.
Why should you face your fears?
When we avoid what scares us, it only makes the fear stronger. Imagine consistently avoiding going to the dentist—you’re probably going to get gum disease or lose a few teeth! But if you slowly get used to attending regular appointments, you’ll see it’s not so bad after all. Here’s why facing fears can be helpful:
Less scary over time: The more you face your fear, the less frightening it becomes. It's like when you first try a rollercoaster; it’s terrifying at first, but eventually, it can become fun.[Text Wrapping Break]
Learn to cope: Exposure therapy helps you build confidence and learn how to handle fearful situations. It's like getting better at anything with practice.[Text Wrapping Break]
Stop avoiding and live your life: Avoidance keeps you trapped. By facing your fears, you can start enjoying things you once avoided, like social events or traveling.[Text Wrapping Break]
Feel more in control: Overcoming fears can greatly improve your quality of life, making you feel more confident and in control.
To give you a personal example, I used to be very fearful of giving presentations. The mere thought of standing in front of an audience made me anxious, and when the time came, my instinct was to bolt it out of the room. It was hard to calm myself down, and I often worried that I would stumble on my words or make a mistake.
Over time, however, I decided to confront my fear head-on. I started by taking small steps, such as practicing my presentations in front of a mirror and then to a small group of friends. When I presented my Master’s dissertation in front of a large group of people, I was surprised to find that I actually enjoyed the experience! Gradually, I sought out more opportunities to present in front of people.
Each time, the anxiety was still there, but I noticed it becoming more manageable. With each presentation, my confidence grew, and I learned techniques to help calm myself down, such as deep breathing and focusing on the message I wanted to convey rather than on myself. This gradual exposure helped me to challenge and reduce my fear. Now, I feel much more at ease when giving presentations and look forward to the opportunity to share my ideas with others.
Advantages of facing your fears
Facing your fears isn't just about overcoming uncomfortable situations; it's a transformative process that can enhance various aspects of your life. Research has shown robust evidence supporting the effectiveness of exposing yourself to your fears across various anxiety disorders and phobias. Let’s explore the deeper significance of facing fears head-on.
Building resilience
When you regularly face your fears, you build emotional and psychological resilience. Resilience is the ability to bounce back from challenges and stress. By confronting fears, you teach your brain that anxiety and discomfort are manageable. This resilience extends beyond the specific fear and helps you handle other stressful situations more effectively.
Rewiring the brain
Exposure to feared stimuli can lead to changes in the brain’s neural pathways. Initially, fear triggers the amygdala, the brain’s fear centre. However, with repeated exposure, the brain’s prefrontal cortex, which is responsible for rational thought, begins to take over. This shift helps diminish the amygdala’s response, reducing the intensity of the fear.
Reducing avoidance behaviours
Avoidance is a natural response to fear, but it can limit your experiences and opportunities. Avoidance behaviours can become habitual, reinforcing the fear and preventing you from engaging in activities you might otherwise enjoy or benefit from. By facing your fears, you break the cycle of avoidance and open up new possibilities in your life. Whether it’s public speaking, social interactions, or trying new activities, reducing avoidance can significantly enhance your quality of life.
Enhancing self-efficacy
Self-efficacy is the belief in your ability to succeed in specific situations. Facing your fears boosts your self-efficacy by proving to yourself that you can handle challenging situations. This newfound confidence can spill over into other areas of your life, encouraging you to take on new challenges and pursue goals you might have previously deemed unattainable.
Improving mental health
Facing fears can lead to significant improvements in overall mental health. Many anxiety disorders are maintained by avoidance, and exposure therapy is a cornerstone treatment for these conditions. By confronting fears, individuals often experience a reduction in symptoms of anxiety, panic, and phobias. This process not only alleviates specific fears but can also decrease general anxiety levels, leading to a more relaxed and enjoyable life.
How does exposure therapy work?
Exposure therapy is like a structured and safe way to confront your fears. Here’s a quick look at how it goes:
Talk about it: First, you'll chat with a therapist to figure out exactly what you're afraid of and how it affects your life.
Make a fear ladder: You and your therapist will list your fears from least to most scary. This helps in taking small steps toward facing the bigger fears.
Start small: You begin with the least scary thing on your list and slowly work your way up. Each time you face a fear, it gets a little easier.
Keep going: As you get comfortable with one level, you move to the next. This gradual approach helps build your confidence.
Reflect and adjust: Throughout the process, you and your therapist will discuss your progress and tweak the plan as needed.
Taking the first step to face your fears is brave and can lead to positive changes in your life. Reach out to us at MAPP to learn more about how exposure therapy can help you take control of your fears and live your best life.
-Dr. Kassandra Burd