Exposure
Face fears step-by-step with hacks inspired by Exposure Therapy to build resilience.
Explore 7 growth hacks curated for this zone. Each one comes with an actionable description you can turn into a routine, journal prompt, or automated flow with the ChatGPT API.
Hacks in this zone
Face Your Fears Gradually
Start by identifying something you fear. Then break it down into smaller, manageable steps, and face each step at your own pace.
Create an Exposure Hierarchy
List your fears from least to most intense. Start with the least scary and work your way up, gradually increasing your exposure as you feel more comfortable.
Practice Imaginal Exposure
When it’s too hard to face a fear in real life, imagine the situation vividly. Focus on your feelings and let yourself experience the fear in a safe environment…
Challenge Avoidance Behavior
Notice when you avoid something due to fear. Commit to facing it instead, even if it’s just for a short time.
Use Safety Statements
When facing a fear, remind yourself that you’re safe. Repeat phrases like, ‘I am safe,’ ‘This is just a feeling,’ or ‘I can handle this.’
Track Your Anxiety Levels
Before and after each exposure session, rate your anxiety on a scale of 1 to 10. Tracking helps you see progress over time as anxiety decreases.
Practice ‘Flooding’ with Support
For intense fears, try full exposure (flooding) with the help of a supportive person. Confront the fear fully and allow the anxiety to peak and fade naturally.