How to use it: Exposure hierarchy worksheet: build your ladder step by step
Exposure hierarchy worksheet
List the situations you avoid, rate each from 0 to 100, then practise from the bottom up.
- Write the fear you're working on at the top.
- List 8–15 situations and rate each from 0 (calm) to 100 (most anxious).
- Number them from lowest to highest and start around 30–40.
- After each practice, note your rating before and after.
The fear I'm working on
In one sentence:
My ladder
| Step | Situation | Expected anxiety (0–100) | Safety behaviors to drop |
|---|---|---|---|
Practice log
| Date | Step | Anxiety before | Anxiety after | What I learned |
|---|---|---|---|---|
This page is general self-help information, not a diagnosis. It is not a substitute for professional care. Free worksheet from Etappi.