Real-life examples of implementing exposure therapy for anxiety

Everyday examples of implementing exposure therapy for anxiety

Let’s start where most people actually want to start: what does this look like in real life? When therapists talk about exposure therapy, they’re talking about gradually and repeatedly facing the things you fear—without using your usual safety behaviors—until your brain learns, “Hey, maybe this isn’t as dangerous as I thought.”

Below are some of the best examples of implementing exposure therapy for anxiety across different situations. As you read, notice the pattern: small steps, repeated practice, and staying with the discomfort long enough for it to fade.

Social anxiety: examples of implementing exposure therapy in real conversations

For social anxiety, exposure often means practicing exactly the kinds of interactions you’ve been avoiding. A common example of exposure here might start tiny and build up slowly.

One person’s plan might look like this:

They begin by making brief eye contact and saying “hi” to the barista instead of just nodding and mumbling. They do this every morning for a week. Once that feels a bit easier, they add a short question like, “How’s your day going?” or “Is that pastry any good?”

Later, they practice asking a coworker a simple question in person instead of sending an email. Then they might attend a small social gathering and stay for 30 minutes before leaving, resisting the urge to hide in the corner on their phone.

These are all examples of examples of implementing exposure therapy for anxiety in social situations: repeated, intentional practice of the very interactions that trigger fear, without escaping or over-rehearsing.

Therapists often encourage people with social anxiety to:

• Speak up once in a meeting rather than staying silent
• Make one phone call instead of sending a text
• Share a small opinion (like a movie preference) even if they fear judgment

Over time, the brain learns that blushing, stumbling over words, or feeling awkward isn’t dangerous—it’s just human.

For more on social anxiety and treatment options, the National Institute of Mental Health offers a helpful overview: https://www.nimh.nih.gov/health/topics/social-anxiety-disorder

Panic disorder: real examples of exposure to body sensations

If you live with panic attacks, you might fear your own body: a racing heart, dizziness, shortness of breath. Exposure therapy here often focuses on interoceptive exposure—intentionally triggering those sensations in a safe, controlled way.

Real examples include:

• Jogging in place or doing jumping jacks to raise your heart rate
• Breathing through a straw to create a mild feeling of air hunger
• Spinning in a chair to bring on lightheadedness

One example of an exposure plan: a person who fears that a racing heart means they’re having a heart attack might work with a therapist to run up and down a flight of stairs for 30 seconds, then sit and notice the sensations without checking their pulse, Googling symptoms, or calling a friend for reassurance.

At first, their anxiety spikes. But if they stay with it, the intensity gradually drops. When repeated, this becomes one of the best examples of implementing exposure therapy for anxiety related to panic: the body learns, “My heart can race, and I’m still okay.”

The Mayo Clinic has a clear overview of panic disorder and treatments: https://www.mayoclinic.org/diseases-conditions/panic-attacks

Health anxiety: examples of resisting reassurance and checking

Health anxiety (sometimes called illness anxiety) often shows up as constant body checking, Googling symptoms, and repeated doctor visits. Exposure here isn’t just about facing scary thoughts; it’s also about not doing the rituals that temporarily reduce anxiety.

Some real-world examples of examples of implementing exposure therapy for anxiety around health fears:

• Not checking a mole in the mirror for a set period, even when the urge is strong
• Going 24 hours without Googling a symptom
• Waiting a full week before calling the doctor about a non-urgent concern

Imagine someone who’s convinced that every headache might be a brain tumor. With their therapist, they agree that when a headache appears, they will:

Stay off medical websites for at least 48 hours, rate their anxiety from 0–10 every hour, and use coping skills like slow breathing or grounding instead of reassurance.

Each time they do this, they’re creating another example of implementing exposure therapy: allowing the fear to rise and fall without chasing certainty. Over weeks, their brain learns that anxiety can come and go without constant checking.

The National Institute of Mental Health provides more background on anxiety disorders in general: https://www.nimh.nih.gov/health/topics/anxiety-disorders

Driving anxiety: examples include short, repeated practice drives

Driving fears are incredibly common—after accidents, panic attacks behind the wheel, or even just scary news stories. Exposure therapy for driving anxiety uses gradual, real-world practice.

Some best examples of exposure steps:

• Sitting in the parked car in the driveway every day for a week
• Turning the car on and off without driving
• Driving around the block with a trusted person
• Driving on a quiet side street alone
• Eventually, driving on a highway for a short distance

Here’s a concrete example of a progression: someone who had a panic attack on the highway now avoids it entirely. With exposure, they start by driving one exit on a low-traffic highway at a calm time of day. They repeat that same short route many times, staying in the discomfort instead of immediately pulling over.

With repetition, their confidence grows. The fear doesn’t vanish overnight, but it shrinks. This is one of the clearest real examples of examples of implementing exposure therapy for anxiety in everyday life: you practice exactly what you fear, in bite-size pieces.

Contamination and OCD: examples of exposure with response prevention

For contamination fears and OCD, exposure therapy is paired with response prevention—meaning you face the feared situation and then don’t perform the usual ritual (like washing or checking).

Some powerful examples include:

• Touching a doorknob and waiting 10, then 20, then 30 minutes before washing hands
• Placing a “contaminated” object (like a grocery bag) on the kitchen counter and leaving it there
• Using a public restroom and washing only once, for a normal amount of time

One person’s example of exposure might be touching a trash can, then sitting on the couch and watching TV without washing for 30 minutes, all while their anxiety screams at them. This is uncomfortable, but as anxiety peaks and then slowly falls, the brain learns a new lesson: “I can feel contaminated and nothing terrible happens.”

Over time, these become some of the best examples of implementing exposure therapy for anxiety tied to OCD: real contact with the feared “germs” plus resisting the urge to neutralize the fear with rituals.

The International OCD Foundation offers detailed resources on exposure and response prevention (ERP): https://iocdf.org/about-ocd/treatment/erp

Public speaking: examples of practicing on purpose instead of avoiding

Public speaking anxiety is one of the most common fears, and it’s a perfect playground for exposure therapy.

Examples of examples of implementing exposure therapy for anxiety about speaking might include:

• Recording yourself giving a 2-minute talk on your phone and watching it back
• Practicing a short introduction in front of a mirror
• Sharing a quick update in a small team meeting
• Volunteering to ask a question at a workshop or class

One example of a step-by-step plan: someone terrified of presenting at work starts by practicing their slides out loud alone, then to a friend, then to a small group of coworkers, before finally presenting to the full team. They intentionally do not over-prepare to the point of obsession or rewrite their slides 20 times—because that over-preparation is a safety behavior.

Each time they stand up and speak, even with shaking hands and a quivering voice, they’re creating another real example of implementing exposure therapy.

Technology and 2024–2025 trends: how people are doing exposure now

Exposure therapy has moved well beyond the therapist’s office. In 2024–2025, more people are using:

• Telehealth exposure sessions: Therapists coach clients through exposures at home, in the car, or at the grocery store via video or phone.
• Apps and wearables: Some CBT-based apps help people plan and track exposures, while wearables can monitor heart rate so you can see that your body calms down after exposure.
• Virtual reality (VR): VR is being used in some clinics and research settings for fears like flying, heights, and public speaking. You can “stand” in front of a virtual audience or “sit” in a virtual plane while a therapist guides you.

These modern tools don’t change the basic idea; they just offer new formats for the same core process. Whether you’re using VR goggles or a simple notebook, the heart of exposure therapy is the same: repeated, intentional contact with what you fear, without escaping.

For an overview of exposure-based therapies, the American Psychological Association has a good summary here: https://www.apa.org/ptsd-guideline/treatments/exposure-therapy

How to build your own small exposure steps

If you’re curious about trying this yourself, it helps to think in terms of a ladder: at the bottom are mildly uncomfortable situations, and at the top are the ones that terrify you.

Here’s how people often create their own real examples of implementing exposure therapy for anxiety:

1. Pick one specific fear. Instead of “I’m anxious about everything,” choose “I’m anxious about talking to new people” or “I’m anxious about driving on highways.”
2. List situations from easiest to hardest. For social anxiety, that might range from saying “hi” to a neighbor to giving a toast at a wedding.
3. Start with something you can actually do this week. Not the scariest thing. Something that’s maybe a 3–4 out of 10 on your fear scale.
4. Stay in the situation long enough for anxiety to drop. If you leave or escape at peak anxiety, your brain never gets the full learning experience.
5. Repeat, repeat, repeat. One exposure is a spark. Many exposures build a new pattern.

Every time you do one of these steps, you’re creating your own examples of examples of implementing exposure therapy for anxiety in daily life.

If you’re dealing with intense anxiety, past trauma, or OCD, it’s wise to work with a licensed therapist trained in CBT or exposure and response prevention. They can help you design exposures that are safe, ethical, and tailored to your situation.

FAQs about exposure therapy and real-world examples

What are some simple examples of exposure therapy I can try on my own?

Simple, low-risk examples of exposure therapy might include making brief small talk with a cashier, driving a slightly longer route than usual, leaving a small mess on the counter for an hour if you have contamination worries, or resisting the urge to Google a minor symptom for 24 hours if you struggle with health anxiety. These are all real examples of implementing exposure therapy in everyday life.

Can you give an example of exposure therapy for fear of flying?

A common example of an exposure plan for fear of flying starts with watching videos of planes taking off and landing, then visiting an airport without flying, then sitting on a parked plane if that’s available, and finally booking a short flight with a support person. Along the way, you’d practice staying with the anxiety and avoiding safety behaviors like constant reassurance-seeking or overusing sedatives.

How long does it take for exposure therapy to work?

Research suggests that many people notice meaningful improvements within several weeks to a few months of regular exposure work, especially when guided by a trained therapist. The timing varies based on the severity of anxiety, how often you practice, and how fully you’re able to resist safety behaviors. The more consistent real examples of implementing exposure therapy you create in your life, the faster your brain tends to learn.

Is exposure therapy safe to do without a therapist?

For milder fears—like mild social anxiety or basic performance anxiety—many people safely try small exposures on their own. However, for severe OCD, trauma-related fears, or very intense panic, working with a licensed mental health professional is strongly recommended. A therapist can help you design examples of exposure that are challenging but not overwhelming, and they can support you if your anxiety spikes.

What if exposure therapy makes my anxiety worse?

It’s common for anxiety to go up at the start of exposure—that’s actually expected. The key is whether it stays worse long-term. In well-structured exposure therapy, anxiety usually spikes, then drops, and over time the overall baseline comes down. If you’re trying examples of examples of implementing exposure therapy for anxiety and feel like you’re getting stuck or overwhelmed, it’s a good sign to slow down, adjust your steps, or get professional guidance.

Exposure therapy is not about forcing yourself to “be brave” in some dramatic way. It’s about building dozens of small, real examples over time—tiny acts of courage that teach your brain a new story about what you can handle. You don’t have to fix everything this week. You just have to take the next, slightly uncomfortable step and stay with it long enough to notice that you made it through.