Graduated exposure: A powerful tool against fear of returning to work

Exposure is a method stemming from cognitive-behavioral therapy (CBT). It involves gradually confronting a person with an anxiety-inducing situation in a safe setting. The goal? To reduce the negative emotional impact associated with the situation by demonstrating, through experience, that: 
• There is no actual danger 
• Anxiety eventually subsides 
• The person is capable of facing it 
 
As our psychologist explains: 
“The important part of exposure is not the intensity of the anxiety felt, but the conclusion drawn from the experience. We aim for the person to develop a sense of self-efficacy—the belief that they can cope.” 
 
Exposure requires letting go of avoidance behaviors—those mechanisms that create an illusion of safety but prevent any emotional learning.

Depending on the situation, several forms of exposure exist, which therapists can adapt to the individual’s needs: 

• In vivo exposure: Directly facing the real situation (e.g., going back to the office, speaking up in a meeting). 

• Exposure with prevention of a response: Facing the situation without using avoidance strategies (e.g., resisting the urge to escape). 

• Imaginal exposure: Mentally visualizing the feared situation in detail. 

• Virtual reality exposure: Recreating a 3D anxiety-inducing environment in a controlled, safe space. 

• Interoceptive exposure: Inducing the physical sensations of anxiety (e.g., intentionally increasing heart rate) to learn to tolerate them. 

All these exposure types share one common trait: they are progressive. You don’t start with the scariest situation. Instead, you create a “fear hierarchy” with the person, and start at the bottom of the ladder. 
 
Our psychologist emphasizes: 
“Progression is essential. It allows the person to experience successive successes, build confidence, and observe their anxiety evolving.” 

When returning to work or undergoing a career transition, graduated exposure is particularly useful. For example, one might: 
 
• Start by checking work emails without replying. 
• Then, have coffee with a colleague, avoiding stressful topics. 
• Next, attend a meeting as an observer. 
• Gradually take on responsibilities—at their own pace. 
 
These small steps help rebuild an internal sense of safety and gradually neutralize anxiety triggers. 

Among emerging tools, virtual reality offers great promises. It enables simulation of professional stress situations in an immersive but safe way. 
 
“What fascinates me about VR is how emotionally engaging it is. You can simulate a meeting or public speaking without needing to recruit colleagues!” says our psychologist. 
 
This type of exposure is ideal when real-life situations are hard to recreate, or when the person isn’t ready to face the real world yet. This is exactly where the Melimpus tool shines. People can train to return to work, gradually face their fears, and learn to regulate their emotions—all in a safe environment. 

Case #1: Julie, 36, returning from maternity leave 
Julie feared not being up to the task after six months away. In virtual reality, she started by reviewing work documents, then attended meetings as an observer, before resuming her role part-time. Each completed step boosted her confidence. 
 
Case #2: Karim, 42, career change after burnout 
Karim used VR to simulate job interviews. This helped him work on his stress reactions, posture, and speech management. 

• Graduated exposure is an experience-based method to overcome fear 

• It applies to many contexts, including professional ones 

• It must be progressive, avoidance-free, and personalized 

• Virtual reality opens new therapeutic possibilities 

• Through VR, Melimpus helps individuals face their fears and regulate emotions in their return-to-work journey 

Melimpus specializes in supporting the return to work after long absences. Graduated VR exposure helps individuals confront symptoms like low self-confidence—a common effect of burnout. The approach is supported by multiple clinical studies. Feel free to share your experience or ask questions in the comments—our psychologist will gladly respond.