Leap of Faith – The Role of Exposure in Overcoming Anxiety

I often find myself returning to this phrase: a leap of faith. Not in the religious sense, but in the very human act of stepping into something that feels uncertain, frightening, or unbearably uncomfortable — and trusting that, even though our hearts race and our palms sweat, we will find a way through.

For me, facing difficult emotions has never been about erasing them or pretending they don’t exist. My personal value, both as a human and as a therapist, is to meet emotions head-on, to be curious about them, and to take responsibility for how I respond. It’s not always easy, and sometimes it feels like standing on the edge of a cliff. But I believe that exposure — the process of gently, purposefully facing what we fear — is one of the bravest and most transformative tools we have for anxiety.

Why exposure works: The science in simple terms

At its core, anxiety is our brain’s way of protecting us. It sends alarms — sometimes so loudly — that even situations we know aren’t dangerous feel threatening. Traditional cognitive-behavioral therapy (CBT) has often taught that if we challenge anxious thoughts and replace them with more rational ones, the fear will lessen. That’s helpful for many, but exposure therapy takes another path: rather than endlessly debating with our anxiety, we practice showing up to the feared situation until our nervous system learns something new.

Research shows that avoidance strengthens anxiety (Craske et al., 2008). Every time we sidestep the presentation, decline the invitation, or hide behind makeup and filters, our brain gets the message: “Good thing we escaped — that really was dangerous.” Exposure interrupts that loop. By staying with the feared situation long enough, we allow our brain to update its files: “Oh. This feels awful… but I can handle it. Nothing catastrophic happened.”

But here’s the twist that’s important: it isn’t about controlling fear or making it vanish. In Acceptance and Commitment Therapy (ACT), the emphasis is different — it’s about expanding our willingness to feel fear and still live the life we care about. ACT research shows promising efficacy for anxiety (A-Tjak et al., 2015), highlighting that exposure works not only by reducing fear in the moment but also by building psychological flexibility — our ability to have difficult thoughts and emotions without being run by them.

So exposure isn’t just about “getting rid” of anxiety. It’s about growing our capacity to tolerate it, and even carry it with us, while moving toward what matters.

Real-life leaps of faith

Let me share some stories (all details altered for confidentiality, but based on real experiences I’ve seen).

• The presentation at work.
  A client once told me: “I’d rather quit than speak in front of a room.” We started with tiny steps — practicing her opening line alone in her living room, then in front of me, then with a trusted colleague. She cried after her first real presentation, not because it was awful, but because she realized the fear didn’t destroy her. She walked out with shaky legs but a spark of pride: “I did it, even though I was terrified.”

• The young person making friends.
  A teenager I worked with felt paralyzed by the thought of joining conversations at school. Instead of aiming for “confidence,” we practiced tolerating the awkwardness: saying hi, staying in the silence, letting the heart-poundy moment just be. Over time, they discovered that connection wasn’t about never being anxious — it was about showing up despite it.

• Living with appearance worries.
  Another person feared being judged for their skin condition. Their instinct was to cover up, avoid eye contact, withdraw. Exposure meant walking outside without makeup, noticing the urge to hide, and choosing compassion instead. What changed wasn’t the skin — it was the belief that they had to be flawless to deserve space in the world.

Each of these journeys wasn’t linear. There were setbacks, tearful nights, moments of “I can’t do this.” But exposure is not about perfection. It’s about courage, practice, and self-kindness.

Gentle truths about exposure

• Anxiety will spike before it settles. That’s not failure — that’s biology.

• You don’t need to “like” the feeling. You just need to let it be there while you take the step.

• Exposure is most effective when tailored: what terrifies one person may be manageable for another.

• Self-compassion is not optional. Exposure is brave, but harsh self-criticism makes it harder to sustain.

And maybe the most important truth: every leap is yours to define. You don’t have to climb mountains or deliver TED Talks. For some, exposure is walking into a grocery store. For others, it’s saying “I disagree” in a meeting. Each step matters.

My personal reflection

As someone who values meeting difficult emotions, I see exposure not as a clinical trick but as a deeply human practice. I’ve had my own moments — standing in front of an audience, heart hammering, wishing I could disappear. And then choosing to stay. Those moments remind me that growth isn’t the absence of fear but the expansion of our capacity to hold it.

When I work with clients, I don’t promise fearlessness. I promise companionship on the path of courage. Exposure is that path — a leap of faith into the unknown, guided not by the absence of anxiety, but by the presence of values: connection, authenticity, freedom.

So if you are facing your own leap, know this: your fear is valid, your steps can be small, and your courage is not measured by calmness but by showing up.