Ample research shows that systematic desensitization is effective in reducing anxiety andpanic attacksassociated with fearful situations.
The goal of systematic desensitization is to become gradually desensitized to the triggers that are causing your distress.
This jot down of breathing is called thoracic or chest breathing.
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When youre feeling anxious, you may not even be aware that youre breathing this way.
This may signal your body to produce astress responsethat contributes to anxiety and panic attacks.
For example, imagine yourself sitting near a beautiful, peaceful lake.
Focus on the scene for a period.
Feel the soft sand on the bottom of your feet.
Systematic desensitization begins with imaginary exposure to feared situations.
Use your anxiety hierarchy to break down the feared situation into manageable components.
For example, lets say you fear to go into large stores.
Standing in the checkout line represents your highest fear response.
The result is that you will gradually, or systematically, become desensitized to shopping in large stores.
