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systematic desensitization as a method of treatment

systematic desensitization is a method of therapy that is helpful in treating anxiety and phobias while not involving sudden direct exposure like the exposure therapy ,in systematic desensitization the fearful situation is divided into different levels and each level is experienced alone until you can be relaxed while facing it , if that succeeds you should then move onto the next level and do the same until you end up relaxed in the whole situation.

this method should be used when fears are irrational like for example being afraid of spiders and not when the fear is from a real harmful object. the following are the steps involved in systematic desensitization :

• divide your scary situation into levels, for example if you fear darkness , the first level should be staying in a dark place with lots of friends, the second is staying with one friend, and the third is staying alone
• start by the first level and arrange the situation so that its identical to what you identified , stay there until you can be calm and relaxed (note you should learn any relaxing technique to use in here)
• if you succeeded , move on to the next level of the situation and do the same until you finish all levels while staying relaxed and in control
• there is another way you can do this where you imagine the situation instead of experiencing them in real life, however this is not as effective as experiencing the real situation.

this method of treatment have got another benefit which is improving self confidence,because if you did succeed in facing a feared situation and neutralizing it instead of escaping it you will feel proud and confident.

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