Anxiety Buster: Expert Tips for Exposure Therapy

Wondering what to do during exposure therapy? In this comprehensive guide, I provide expert advice on managing anxiety effectively through exposure therapy.
Learn the importance of willingness in facing fears and how to avoid judgment during exposures. Discover why distraction can hinder progress and why releasing tension is crucial. Find out how to determine the duration of exposures and why leaving at the height of anxiety can impede progress. Plus, get insights on the benefits of immediate repetition after an exposure and the optimal timing of exposures in relation to sleep. Understand that every exposure, even challenging ones, contributes to your progress. Embrace panic during exposures, knowing that it's a natural part of the process and doesn't signify danger.
Here are links to help you with exposures and recover from agoraphobia:
👉🏼 Agoraphobia Self - Quiz
www.paigepradk...
👉🏼 Agoraphobia Recovery Program
www.paigepradk...
How can I help you?
I would love to hear from you. Please send me a message and tell me how anxiety has affected your life.
👉🏼👉🏼👉🏼 www.paigepradk...
Until next time...I will see you in session,
Paige
Music Epidemicsound.com
Video Editor: [e-mail]
thumbnail: @proga.design
#paigepradko
(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this KZbin channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.)

[@PaigePradkoTherapy]

👉🏼👉🏼👉🏼AGORAPHOBIA SELF QUIZ www.paigepradko.com/agoraphobia 👉🏼👉🏼👉🏼 PANIC SELF QUIZ: www.paigepradko.com/panic-quiz 👉🏼👉🏼👉🏼 JOIN MY WARMHEART HUB COMMUNITY: www.paigepradko.com/warmhearthub

[@lucidkate]

I'm 7 years into agoraphobia/panic disorder, and it hasn't gotten any easier. I do exposures regularly, I push myself, I'm on medication and in therapy. I'm completely and utterly exhausted.

[@PaigePradkoTherapy]

Hi Kate. It sounds like you are committed to working on it and I’m so sorry that you haven’t been seeing the progress you would like. There are many complexities to healing. If you are interested in learning how I approach healing, you can find help here: www.paigepradko.com/agoraphobia.

[@michael5089]

I know how you feel. It's awful.🫂💜

[@carolwhelihan1514]

I can relate. I have been pushing myself out and also travelling for all of summer and fall. In December, I was so tired of the anxiety NOT going down during exposure, I gave up and started staying home again. I never had agoraphobia until a year ago. It is a living nightmare.

[@DonalGimm]

If I can give some advice, just by reading these comments it seems that your perspective is to “get rid” of anxiety. With agoraphobia, it’s not the situation or place that gives you anxiety. You are afraid of having a panic attack in that situation. With exposure for agoraphobia, your job is to not be afraid of the panic attacks. Don’t fight them. Don’t get mad if they come. Don’t force yourself to be exposed to get it over with. All that does is tell your brain that panic attacks are scary and that you can’t handle them. That’s all this is. It’s not the place, it’s the panic attack that you have when you are at this place. That is why a lot of people don’t succeed with exposure for agoraphobia because they think it’s the airplane or drive thru or store that causes the panic. But you are actually afraid of the panic attack in itself that is triggered by being in these places. Hopefully this helps. Change your focus on how not to be afraid of your own panic attack (by accepting and letting it pass) by exposing yourself to a panic attack and your brain will get bored of it and slowly fade.

[@lucidkate]

@DonalGimm Yes, I definitely understand this. I've gone through many years of therapy, and this is the first thing they taught me. I know I'm scared to HAVE the panic attacks itself. I believe my problem is that I feel very unsafe because of the PTSD I also deal with and that alongside a panic attack is difficult to separate. Having flashbacks due to trauma can bring on symptoms of panic or panic itself. I'm practicing radical acceptance (basically what you're talking about), but it is still very very hard. Medication has helped me tremendously. I believe my nervous system needed it due to the trauma. Thank you for your comment though, it could help others 🫶🏻

[@rorororos]

Dr. Paige you’re a lifesaver. I had an awful panic/ health anxiety relapse last week, and I immediately went to look for your videos. Your advice are helpful and practical and they always make me feel less alone / crazy lol. Thank u again and again.

[@PaigePradkoTherapy]

Thank you for taking the time to share. Your comment made my day because I care about being there when you need me. I hope you are feeling better. I have a new community to support people with health anxiety and panic that you can find at www.paigepradko.com/warmhearthub. ❤️

[@syndola]

You are a gem! The 'accepting symptoms' videos do wonders on my anxiety. Talking to a therapist helps a little but once I followed your guidance to accept and embrace my anxiety feelings, it's soooooo much easier. I'm no longer tired after fighting anxiety feelings for longer periods of time. I just now let them come as they want. Thank you, seriously!

[@PaigePradkoTherapy]

I am so happy to hear that you like them. Our brain and body become calmer over the long run if we allow the anxiety to come and go naturally. I appreciate you and your comments. 🙏❤️

[@victoriac.attorneyatlaw]

I am too independent. So much so that I am completely self-reliant. It scares me not having a partner though for the long haul. I'm not sure if I would categorize this as "the fear of being alone," since I am a chronic loner!

[@sianpost2]

Great video ❤️

[@j_si97]

I extremely fear blood pressure elevation during panic or anxiety episodes. I always think that this raise in blood pressure will lead to a heart attack and cardiac arrest. That is my biggest fear, and my intrusive thoughts are all related to blood pressure and heart functions

[@avamiller2325]

I feel the same way about myself 🙏🏼

[@PaigePradkoTherapy]

I’m sorry that you have that fear. A rise in blood pressure during high anxiety and panic is not harmful or dangerous and does not lead to a heart attack or cardiac arrest. But I understand your fear. To get better, you will have to practice increasing your heart rate on purpose. If you need help, I walk you through the steps on how to do this in my panic course that you can find at www.paigepradko.com/panic

[@PaigePradkoTherapy]

😢❤️

[@priscillaridley2242]

I get this

[@mindovermovement6401]

Nice tips for exposure..thanks.. 6 hrs b4 bed time..

[@PaigePradkoTherapy]

That’s a tough one for some people…but our brains need sleep to help consolidate and store the long term memory of what we learned in the exposure. But, even a nap can do that. 😊

[@mindovermovement6401]

@PaigePradkoTherapy ok dr got it..

[@Mr.Solefighter]

I am experienced a long time of agoraphobic symptoms but recently from 2 to 3years a lot of feelings of being isolated, initially I don't know why it's feeling like this then later I knew that it is the result of anxiety and some part of depression ,also I related that being escaping behaviour which I observe myself to escaping real life responsibilities even the small tasks makes bigger which I feels sometimes When I see your videos,it will helpful to me to know more things aware of myself to cope anxiety or any other mental health problems and exactly that u said be willing to feel the anxiety or fear instead of escaping from doing something , So This video tips for exposure therapy help me too to find the solution of my problems Thank you Dr Paige

[@PaigePradkoTherapy]

Thank you for your comment. I think so many will relate to what you are noticing in yourself. You are not alone. If you ever need support, I am here for you: www.paigepradko.com/warmhearthub

[@patriciaanndemello4652]

Aloha. Sending you some sunshine and good vibes.

[@PaigePradkoTherapy]

Aloha Trisha. Thank you kindly and the sending the same to you.❤️

[@woodfloorsjohnny]

Great video

[@vikatoawomi4626]

Thank you

[@mohibquadri4053]

Too Good 💎 Paige could you suggest some books and tips for conquering self doubt and increase self esteem to take massive action in face of uncertainty and facing deadlines like job search process after a big career gap of more than 4 years or any situation which requires handling too much pressure and work upon it calmly... How to gain momentum...

[@PaigePradkoTherapy]

I recommend a book by Mel Robbins: The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage. It is the first book I thought of when I read your post.

[@mohibquadri4053]

@@PaigePradkoTherapy Thanks a Ton 😊

[@juanitahyde1265]

What all do you get with the course you offer? Im very interested in that. Do you have a spot that tells us what all it covers etc

[@PaigePradkoTherapy]

@@juanitahyde1265, thank you for asking. Yes, I have details on what my course covers here: www.paigepradko.com/agoraphobia If you have any questions, please send me a message on paigepradko.com

[@gerryclarke405]

Can you tell me why I am having strange dreams every night and wake up with sensations in my chest and anxious I do have dp and dr intrusive thoughts thanks

[@PaigePradkoTherapy]

There could be several different reasons and a sleep study would be required to rule those out. It may be that you are experiencing nocturnal panic symptoms. Your brain learns to fear certain body changes that happen normally during sleep. Then, your fear response can be triggered during sleep when your brain notices those changes. I am not sure if this is happening in your case as sleep apnea and even plain old nightmares can happen as well. If it is nocturnal panic, you can treat that by practicing interoceptive exposures during the day. I have a panic course that walks you through the steps of how to do that: www.paigepradko.com/panic

[@victoriac.attorneyatlaw]

@@PaigePradkoTherapy That sounds expensive

[@peterreed736]

I tried exposure therapy to get over my fear of flying and it was a disaster. My heart beat went dangerously high and the medics struggled to get it down. Unfortunately now I can't even drop people off or pick them up from the airport because just the thought of going on to the airport grounds triggers a massive panic attack.

[@thecutest4282]

Never do exposure without the guuide of a skilled therapist. You started very high on the scale with the most feared core fear. Try again but from the least feared thing to the highest

[@peterreed9566]

​@@thecutest4282Thank you for your considered response. On my fear scale evey item on the list is a 10 out of 10 on the fear scale. The issue with this is how the hell to choose where to start.

[@MuhammadIqbal-lx2wt]

Fine

[@silvanacosta3482]

Why those health anxiety make me sad is that normal

[@krishnakhigoswami1841]

I have a question. Please help. What if i am suddenly exposed to the highest flooding level(due to external circumstances) and i have only prepared myself for the low level exposures. Say i exposed myself at 25% and i suddenly get exposed to a 100%. Do i push through even if it feels like its killing me or do i only go till the level i have been exposed and give up?

[@PaigePradkoTherapy]

There are different techniques and methods of practicing exposure therapy. I cannot speak to your specific situation since I do not know your history or details but typically people will practice interoceptive exposures at home before doing exposures out of the home. Then, they will plan exposures to break through certain thresholds or boundaries. Sometimes the exposures are more intense and may feel overwhelming and other times they are easier. Your job is to practice tolerating your symptoms. If an exposure feels like it is too much, break it down to smaller steps where you are breaking through one threshold at a time.

[@krishnakhigoswami1841]

@@PaigePradkoTherapy breaking it further into smaller steps. Got it!! Thank you. My problem area is mostly rocd and anxious attachment triggers

[@Allinone-pc6cz]

Hi, I fear of many things like lighting, staying alone and unnecessary negative thoughts comes to my mind every now and then. Please Ma'am help me to cope up with it as I am going to marry within a week. Help me so that my in laws doesn't tag me as a mad lady, please Ma'am help me....

[@PaigePradkoTherapy]

Congratulations on your marriage. I can only imagine that you are a bit stressed with so much happening in your life right now. Trust that you will cope and manage and continue to challenge yourself to tolerate anxiety and face your fears.

[@Allinone-pc6cz]

@@PaigePradkoTherapy Thank you Ma'am, I will try to cope up with it and face all the challenges bravely. These days I have started practicing deep breathing exercises, hope it works and all goes well.