Week 12: Behavioral Experiments II
Facing Avoidance
Avoidance feeds anxiety. When we avoid something scary, we feel better briefly (relief), but our brain learns "That was dangerous! Good thing I avoided it." This makes the anxiety stronger next time.
To break this, we use a Fear Ladder (Exposure Hierarchy). We face fears gradually, step by step.
Build Your Fear Ladder
Pick one fear (e.g., "Social Situations"). List steps from easiest to hardest. Rate the anxiety (0-100) for each.
10
Giving a toast at a wedding
9
Going to a party where I don't know anyone
8
(Write your step here...)
...
...
3
Asking a stranger for the time
2
Making eye contact with a cashier
1
Imagining saying "hello" to someone
Homework
Start at Step 1 or 2. Do it repeatedly until your anxiety drops by half. Then move up to the next step.