Anxiety, stress & panic~15 minCBTExposure
Facing fears step by step
Build a ladder from easier to harder steps toward something you've been avoiding — and climb it one rung at a time.
Gradual exposure is one of the most effective treatments for anxiety. Avoidance shrinks your life and keeps fear alive. Facing a fear in small steps — staying long enough to learn you can cope, even if the fear doesn't drop right away, and without your usual 'safety behaviors' — teaches your brain that you can handle it.
Only climb toward things that are safe but scary — never toward drinking, using or betting situations. For panic disorder, PTSD, OCD or fear foods in eating disorder recovery, do exposure work with your therapist or care team.
1. What I'm afraid of or avoiding
2. What avoiding it is costing me
3. Things I do to feel safer that keep the fear going
Always having an exit, someone with me, checking, over-preparing, my phone in hand…
4. My ladder — steps from easiest to hardest, each with a 0–10 fear rating
Drive to the end of my street (3/10)
5. The first rung I'll try
6. When I'll practice it, and how often
7. After practicing: what happened to my fear? What did I learn?