使用PTSD疗法中的恐惧层次列表

A fear hierarchy is a list you make of the triggers that make you feel afraid or anxious. After you write them down, you rank them--from the one that makes you feel least fearful or anxious to the one that scares you the most.

If you have近期应激障碍(PTSD), your list will likely be a catalog of situations, images, thoughts, memories, and other things related to your traumatic event.

When Is a Fear Hierarchy Used?

通常使用exposure therapy for PTSD，恐惧层次结构是您的指南，逐步向您的投入第四杆触发器逐渐暴露，从最少的令人沮丧开始并下降列表。

目标：随着时间的推移，减少避免触发器 - 并经历了更多的生活。

For example, a woman who was raped may start off, at the beginning of her fear hierarchy, by watching television programs that include sexual assault. As she becomes more comfortable with seeing that experience, she moves down her list, gaining confidence, until she can successfully cope with her last item: actually visiting the place where her assault occurred.

什么是暴露治疗？

暴露疗法是第四营参案的行为治疗，专注于帮助您“未解析”学习行为（最常见的避免）几乎没有或没有任何东西可以帮助您应对令人恐惧或焦虑的激发病务中心触发器。

当然，它是可以理解的，之后创伤事件, you might take action to avoid situations that appear threatening, even though they may not be. You naturally want to prevent your original trauma from happening again; it’s just that avoiding your fear and anxiety triggers isn’t an effective way to do it.

但是，如果您一直在避开您的第四杆触发器，请不要拒绝自己。避免是一种常见的安全性，保护响应。但是在重点是重点，如此避免behavior变得更加极端，你的生活质量可能会减少。

• 例如，您可能会与家人和朋友丢失，或者在工作或关系中存在问题。
• 另外，避免你的PTSD症状可以使它们粘在较长越来越长，甚至变得更糟。

幸运的是，暴露治疗和使用恐惧等级can有效帮助您面对您的恐惧和焦虑，并以更有信心的方式接近新的经验。

除了恐惧层次，曝光治疗师通常使用以下技术。

体内曝光

In vivo exposure is directly facing your feared objects, activities, or situations under the guidance of a therapist. For example, a woman with PTSD who fears the location where she was sexually assaulted (perhaps the most frightening item in her fear hierarchy) may be assisted by her therapist in going to that location and directly confronting those fears--assuming it’s safe to do so.

想象的曝光

Imaginal曝光可能通过在您的想象中呼叫它们来帮助您“直接”面对您的恐惧和焦虑触发。为什么使用这种技术而不是现实生活方法？一个原因可能是现实生活状态不再可用或太危险 - 例如，创伤性战斗经验。

中断暴露

Interoplive暴露最初是为治疗恐慌障碍而开发的。然而，它也成功地治疗了PTSD。

This technique can help you face body symptoms you fear, such as shortness of breath or rapid heartbeat. For example, if you’ve listed shortness of breath on your fear hierarchy, your therapist may set up a safe and controlled situation in which you hyperventilate (take short, quick breaths), exercise until you're breathing rapidly, hold your breath, or breathe through a straw.

你应该尝试曝光治疗吗？

Maybe you’re thinking that exposure therapy sounds scary in itself. (After all, you’ve probably worked hard to avoid your PTSD triggers.) But it’s really just like other treatments for PTSD that help you connect with and overcome situations, memories, thoughts, and feelings that frighten you and keep you from living a full life.

通过您的恐惧等级来指导您，您希望通过充满曝光的疗法，信心有效地治疗PTSD。