Just as it can be easy to over-estimate how much distress you’ll feel in a situation, it’s also easy to under-estimate how much distress you’ll feel, as well. If you found that this was the case, it’s also important to think about potential reasons why this might have happened.
Sometimes people get overwhelmed while doing an exposure because during the exposure to a lower level item, they start to think about the one that’s at the top of their hierarchy. They start to think about it as if it is the next one they will be doing, even though they are actually starting at the bottom of the list. If this was the case for you, remember that once you get to the top stage, you will have successfully completed a whole bunch of earlier steps and will have that much more confidence when you go into the one that you identified as the top of your hierarchy. Remember to stay in the present and when you notice your thoughts straying to the future, take notice of them, and then try to bring yourself gently back into the present.
If you were feeling overwhelmed, it also might have been that the situation was a little too challenging. You might then consider a few options.
- Should it just be moved up to higher place on the hierarchy for you to try again when you’ve accomplished a few of the less difficult ones?
- Although you will ultimately want to be able to be able to be in these situations without the use of any safety behaviours, these behaviours can be used temporarily to help you ease into the situation.
For example, if one of the items on your hierarchy is going into crowded situations, like a mall, you could put on your hierarchy, “Go to the mall with someone you’re comfortable with.” Once you’re able to do that, the next step on your hierarchy might be to go to the mall by yourself. If you choose to do an exposure with someone, let them know the purpose of your trip and what you’re looking to accomplish (i.e., staying in the situation until your anxiety begins to come down). Ideally you’ll just want to have them there with you to support you without distracting you by chatting or trying to force you to stay. Remember, it’s all about the baby steps and you might just need to add a few more steps and make them a little smaller. As long as you’re moving forward, that’s all that really matters.