The Small Exposure

Purpose
Gradually expose yourself to feared situations in small, controlled steps.

How to Apply

1. List 5 tiny levels from easiest→hardest.
2. Practice level 1 daily ×3 reps; move up when distress ≤4/10.
3. If distress spikes, step back one level and repeat.
4. Log one sentence about how it felt and what you learned.

How & Why It Works

• Graduated exposure and pacing recondition triggers while protecting safety.

Results & Goals

• Immediate (0–72h): Reduced intensity of spikes; a clear next step when overwhelmed.
• Short‑term (1–4 weeks): Better sleep and grounding; fewer avoidance loops; more safe engagement.
• Medium‑term (1–3 months): Increased tolerance for triggers; stronger identity and relationships.

References

• SAMHSA — Trauma-Informed Care
• APA — PTSD Clinical Practice Guideline
• NICE — PTSD: management
• Linehan — DBT Skills (Emotion Regulation & Distress Tolerance)