Exposure Therapy Helped Me Lessen My Anxiety. Here’s What Worked for Me

As someone who has tried different medications for anxiety and simply did not like the way it made me feel, with therapy, exposure therapy, and tools to help comfort me along the way, I lessened my panic attacks from happening every day, to once every couple of months!

I am still on my mental health journey, but continuing to expose myself to my triggers is truly what has been helping me, and maybe it can help others as well.

What Is Exposure Therapy?

Exposure therapy is a psychological technique that helps people gradually face and tolerate the situations or sensations that make them feel uncomfortable. It's been shown to help reduce avoidance and build confidence, especially when done under professional guidance.

According to the National Library of Medicine, this method can be very effective when practiced safely and consistently.

How I Faced My Panic Triggers

At the height of my panic disorder, I found myself avoiding everything, from driving to standing in checkout lines. I started small: sitting in a parked car, stepping into crowded spaces for a few minutes, and breathing through it. Eventually I began to force myself to drive (huge trigger for me) and then on the highway, and then on the highway at night (my biggest trigger).

What helped most was consistency and having a non-medical tool I trusted. I needed something small and grounding. This was great especially in the beginning as I dove into my triggers. Eventually, I didn't need to use a tool, and I could face my fears on my own without having a panic attack.

The Role of a Sensory tool in My Journey

While I was truly experiencing exposure therapy, I used a hard, sour candy sensory grounding technique. The sharpness of the sour flavor gave my brain a focal point. I didn't rely on it forever, in fact, the goal was to slowly lessen my use of the candy over time, not become dependent on it.

Because this technique helped me so much, I eventually created In Its Tracks, a clean, all-natural hard sour candy I developed with supportive ingredients like L-Theanine, Holy Basil and Vitamin D.

Learn more about In Its Tracks

Tips for Trying Exposure Therapy with Support

• Sometimes speaking with a professional first is the best idea for you, but it is not always needed. Friends and family can be a great support system as well. Let people know what you are doing and why you are doing it! They can be extremely helpful to you.

• Start with very small versions of the trigger, and over time build up to larger triggers.

• Try pairing the moment with a sensory distraction (like holding ice, chewing gum, or tasting something strong such as In Its Tracks

• Journal how you feel before and after to track progress. Keep a list of your triggers and every time you overcome one, cross it off. You deserve it.

Read more about how we support focus and calm at Re-Route Wellness

If you're working to build resilience like I was, consider adding a grounding tool to your pocket or bag. While nothing replaces professional help, having something on hand can make the process feel a little more manageable.