Systematic Desensitization: A Guide to Anxiety Reduction

Systematic desensitization is a behavioral technique in which gradual exposure to an anxiety-producing stimulus paired with relaxation extinguishes the response of anxiety.

This is done by creating a hierarchy of anxiety-provoking situations, starting with the least anxiety-provoking and gradually working up to the most anxiety-provoking.

While facing each situation, the person practices relaxation techniques, such as deep breathing or muscle relaxation, to reduce their anxiety. With repeated exposure, the person learns that they can manage their anxiety and that the anxiety-provoking situation is not as threatening as they thought.