This planner helps you organize feared situations from easier to harder. It is an educational tool, not a treatment plan.
This planner helps you organize feared situations from easier to harder. It is an educational tool, not a treatment plan.
How to build a ladder
List specific actions rather than vague fears. Rate expected distress from 0 to 100, then identify behaviors you use to feel safer.
Choose a step that feels challenging but repeatable. Practice often enough to learn from it, and vary the situation over time.
Safety and support
Do not use exposure exercises for dangerous, abusive, illegal, medically risky, or traumatic situations without qualified guidance.
Professional support is recommended when symptoms are severe, trauma-related, or significantly impairing.
Questions answered
Frequently asked questions
Do I wait until anxiety reaches zero?
No. Learning can occur while anxiety remains present.
How often should I repeat a step?
Repeat enough to gather new evidence and reduce reliance on safety behaviors; exact pacing varies.