Coaching practices for Worry Exposure Therapy
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Worry Exposure Therapy, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- When I make myself face the scary scenario I end up still wound up and rattled afterward, and then I dread doing it again
- Before I can even start facing my fears head-on, I have to stop them ambushing me at every hour
- I’m convinced that if I send this message or speak up in the meeting, people will think I’m incompetent
- There’s one outcome I’m so terrified of that I flinch away from even picturing it fully, so it just lurks at the edge of my mind forever with all its power intact
- Even when I face the thing and nothing bad happens, my mind just shrugs it off as "I got lucky this time" and the dread stays exactly the same
Practices that may help
- Worry Exposure, Made Practical
Worry exposure, developed by Thomas Borkovec as part of his CBT for generalized anxiety disorder, reverses the usual avoidance strategy: instead of suppressing or distracting from worry, you deliberately face the feared scenario in detail, allowing the anxiety to peak and then naturally subside. It is a form of imaginal exposure applied specifically to chronic worry. The evidence base is the broader CBT-GAD literature, in which worry-exposure elements appear as part of well-supported treatment packages. - Combine worry exposure with relaxation skill
After the exposure period, apply a relaxation practice to close each session with a deactivation phase.
Worry Exposure, Made Practical - Worry stimulus control: confine worry to a designated time
Schedule a 20-minute daily "worry period" and postpone all worry outside it.
Worry Exposure, Made Practical - Test worry predictions with small behavioural experiments
Treat a feared outcome as a hypothesis and design a small real-world test.
The Worry Tree - Imaginal exposure to the feared scenario
Spend 15-20 minutes deliberately and vividly imagining the worst-case outcome, allowing anxiety to peak and subside.
Worry Exposure, Made Practical - Set realistic expectations before each exposure
Before you enter the situation, write down your feared prediction — then check it against reality afterward.
The Fear Ladder: Graded Exposure Made Practical - Imaginal exposure for difficult-to-access fears
Vividly imagine the feared scenario in detail as a substitute or preparation for real exposure.
Exposure Therapy: Facing Fears to Shrink Them - Distinguish actionable from non-actionable worries
Triage each worry: is there one thing you could actually do about it? If yes, plan it. If no, that's the exposure target.
Worry Exposure, Made Practical - Productive Problem-Solving vs. Worry
Distinguish solvable worries — which need a plan — from hypothetical ones — which need acceptance or defusion.
Worry Time: Containing Anxiety With Scheduled Worry - Identify the core fear beneath the worry chain
Follow each worry downstream to find the primary feared outcome it is ultimately about.
Worry Exposure, Made Practical
Related concerns
- Worry Exposure At Work
Worry exposure, developed by Thomas Borkovec as part of his CBT for generalized anxiety disorder, reverses the usual avoidance strategy: instead of suppressing or distracting from worry, you deliberately face the feared scenario in detail, allowing the anxiety to peak and then naturally subside. It is a form of imaginal exposure applied specifically to chronic worry. The evidence base is the broader CBT-GAD literature, in which worry-exposure elements appear as part of well-supported treatment packages.
- Worry Exposure For My Teenager
Worry exposure, developed by Thomas Borkovec as part of his CBT for generalized anxiety disorder, reverses the usual avoidance strategy: instead of suppressing or distracting from worry, you deliberately face the feared scenario in detail, allowing the anxiety to peak and then naturally subside. It is a form of imaginal exposure applied specifically to chronic worry. The evidence base is the broader CBT-GAD literature, in which worry-exposure elements appear as part of well-supported treatment packages.
- Worry Exposure After A Loss
After the exposure period, apply a relaxation practice to close each session with a deactivation phase.
Combine worry exposure with relaxation skill
- Worry Exposure As A Parent
Worry exposure, developed by Thomas Borkovec as part of his CBT for generalized anxiety disorder, reverses the usual avoidance strategy: instead of suppressing or distracting from worry, you deliberately face the feared scenario in detail, allowing the anxiety to peak and then naturally subside. It is a form of imaginal exposure applied specifically to chronic worry. The evidence base is the broader CBT-GAD literature, in which worry-exposure elements appear as part of well-supported treatment packages.
- Worry Exposure During A Big Change
Worry exposure, developed by Thomas Borkovec as part of his CBT for generalized anxiety disorder, reverses the usual avoidance strategy: instead of suppressing or distracting from worry, you deliberately face the feared scenario in detail, allowing the anxiety to peak and then naturally subside. It is a form of imaginal exposure applied specifically to chronic worry. The evidence base is the broader CBT-GAD literature, in which worry-exposure elements appear as part of well-supported treatment packages.
- Worry Exposure During Conflict
Worry exposure, developed by Thomas Borkovec as part of his CBT for generalized anxiety disorder, reverses the usual avoidance strategy: instead of suppressing or distracting from worry, you deliberately face the feared scenario in detail, allowing the anxiety to peak and then naturally subside. It is a form of imaginal exposure applied specifically to chronic worry. The evidence base is the broader CBT-GAD literature, in which worry-exposure elements appear as part of well-supported treatment packages.
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