How Improv and Exposure Therapy Changed my life
A Journey of Facing Fears and Finding Freedom
I still remember my first improv class in 2020. The world was already in chaos, and there I was, signing up for something that scared me to my core: improv comedy. My intention? To face my fears, expose myself to discomfort, and build confidence. Sounds simple, right? Well, it was anything but easy. What started as a way to push myself turned into one of the most transformative experiences of my life, and along the way, I learned just how powerful exposure therapy and improv can be for healing deep-seated fears.
The Fear of Mistakes
Walking into that first improv class, I was filled with anxiety. I kept thinking, *What if I make a fool of myself? What if I freeze and forget what to say?* The reality is, I did make mistakes. Lots of them. That’s kind of the point of improv. You get up there, try something new, and inevitably, you mess up. That’s where the magic happens. But for me, messing up wasn’t just a minor setback—it was triggering. The shame I felt after making a mistake was overwhelming.
There were times during those early classes when I’d be so embarrassed after a scene that I’d have to excuse myself and go to the restroom. I’d stand there, taking deep breaths, trying to regulate myself because I felt like I was going to cry. The shame wasn’t just about the mistake—it was a reflection of my own wounding. I had internalized messages around perfectionism and failure that made mistakes feel like something to avoid at all costs. And yet, here I was, purposely putting myself in situations where I would fail, repeatedly.
Improv and Exposure Therapy: A Dynamic Duo
Before I go any further, let me explain a little about improv and exposure therapy, and how they work together.
Improv, short for improvisational theater, is a form of unscripted performance where you make things up on the spot. There are no lines to memorize, no script to follow. You have to be fully present and trust that whatever comes up will be enough. It’s spontaneous, and more often than not, pretty hilarious. But it’s also terrifying for someone who fears judgment or making mistakes.
Exposure therapy, on the other hand, is a psychological treatment that helps people confront their fears. The idea is that by exposing yourself to the thing that scares you, over time, the fear loses its power. Instead of avoiding discomfort, you face it head-on, gradually becoming less reactive to it.
Improv, in many ways, is a form of exposure therapy. Each time you step onto the stage, you’re exposing yourself to the unknown, to the possibility of failure, and to the discomfort of being seen in a vulnerable state. For me, it was like stepping into the darkness with only a small flashlight - uncertain of what I’d find but trusting that with each step forward, more of the path would reveal itself. Even though I couldn’t see the whole way, I learned to trust the process and my ability to navigate whatever came up.
Learning to Sit with Discomfort
What kept me coming back, even though I was terrified? Part of it was the challenge I had set for myself—I knew I needed to learn how to sit with discomfort. The other part was that, despite my fear, there were moments where I could feel something shifting inside of me. Each time I got back up after a "failure," I was proving to myself that I could handle it.
Slowly but surely, I began to realize something: I was having fun. Sure, I was nervous every time I stepped up to perform, but somewhere between the awkward silences and the moments of uncertainty, I was laughing. And not just laughing at others—laughing at myself. The world didn’t end when I made a mistake, and that realization was incredibly freeing.
With each class, my confidence grew, and I started to shift my relationship with fear. It wasn’t about eliminating fear altogether—that never really goes away—but about learning to move with it. I began to see fear as an opportunity for growth instead of something to avoid.
From Fear to Freedom: Taking the Stage
Fast forward to today, and I’ve now performed in three live improv shows. Let me say that again: I’ve performed in three live shows in front of a paying audience. One of those shows even had over 100 people in the audience! I went from hiding in the restroom after messing up a scene to performing on stage with a microphone, fully present and in the moment. I still felt nervous, but I didn’t let it stop me. I was there, showing up for myself, and it felt incredible.
The experience of being on stage in front of a large crowd—something that once terrified me—became one of the most empowering moments of my life. I realized that fear didn’t have to hold me back. In fact, it could fuel my growth.
Helping Others Break Free
The healing I experienced through improv was so profound that I knew I had to find a way to help others experience this same liberation. I realized how important it is for all of us to step into our fears, not to become fearless, but to become more free. Improv and exposure therapy taught me that freedom isn’t about avoiding discomfort—it’s about learning how to move through it and realizing that on the other side of fear is a life filled with possibility.
That’s why I’ve become so passionate about helping others break out of their shell and face their fears. Whether it’s public speaking, trying something new, or simply expressing yourself without fear of judgment, the lessons I learned through improv and exposure therapy are universal.
The Takeaway
Improv didn’t just change my life—it gave me my life back. It taught me how to navigate fear, embrace mistakes, and show up in the world with confidence. Today, I’m proud of the person I’ve become, and I’m passionate about helping others on their own journey to self-liberation.
So if you’ve ever felt paralyzed by fear, or if you’ve ever held yourself back because you were afraid of messing up, know that there’s a way through. Improv is about more than just making people laugh—it’s about learning how to embrace life, mistakes and all. And trust me, once you take that first step, there’s no turning back.
With love,
Bella Barajas, LMHC, NCC
