Stay in the situation until anxiety drops

Remain in the feared situation long enough for distress to fall — leaving early teaches the wrong lesson.

Why it works

Within-session habituation occurs when the nervous system’s initial threat alarm is not confirmed by actual harm and attention to the physical sensation wanes. Leaving while still anxious reinforces escape as the relief strategy and prevents the new learning "this is survivable." The stay teaches survival; the leave teaches escape.

How to do it

1. Enter the situation at your current step with the intention of staying until your SUDs drop at least 50% from their peak.
2. Do not use subtle avoidance — phone, distraction, or safety behaviors that reduce contact with the trigger.
3. Rate your distress every few minutes; witnessing the decline is itself therapeutic.
4. Exit only after the reduction, not before.

Evidence

Within-session habituation is a well-documented phenomenon; the inhibitory learning model (Craske et al.) additionally emphasizes that violating the expectation of harm drives the learning even more than raw habituation. (rct)

Newer inhibitory learning models question whether waiting for full habituation is strictly necessary — expectancy violation may be the core driver — but staying in the situation remains essential under either model.

Sources

• Craske et al. (2014), optimizing inhibitory learning during exposure therapy, Behaviour Research and Therapy

Common mistake

Leaving just as distress peaks because it feels unbearable — this is also the moment the learning could happen, and leaving cements the belief that escape is the only relief.