CBT · Exposure

Fear Ladder

Climb toward a fear one rung at a time, until your body learns it can stay.

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The fear

What are you avoiding?

Build the ladder

Add 5 to 10 rungs

Tap to add. Then set how much distress each would bring, 0 to 100. They sort themselves.

    Your ladder

    Pick a rung to climb

    Start around 30 to 50. Hard enough to feel it, not so hard you bail.

    Clear this ladder and start a new one?

    Climbing

    Do it, then stay with it. No escape hatches: no phone, no reassurance, no leaving early. Let the feeling rise. It peaks, and then it usually falls.