Exposure
Fear ladder: face a fear one step at a time
A fear ladder is a list of situations you avoid, ordered from a little uncomfortable to very hard. You then practise them one at a time, starting near the bottom, and watch how the fear changes with practice. Building the ladder takes about ten minutes.
At a glance
| Time | 10 min |
|---|---|
| Best for | Nervous around people and Panic or specific fears |
| Level | Core. Builds on the basics; easier after a starter exercise or two. |
| You rate | How anxious each step would make you, from 0 to 100 |
How to do it, step by step
- Name your goalWhat do you want to be able to do?
- List the situationsSteps that would take you there, from easy to hard.
- Rate each stepHow anxious it would make you. Aim for small gaps between steps.
- Note your safety behavioursWhat you usually do to feel safer, like holding your phone or leaving early.
- Start near the bottomPractise one step with exposure practice until it gets easier, then move up.
Fear ladder example: speaking up in meetings
- Goal
- Speak up in team meetings
- Step 1, anxiety 20
- Ask a colleague a question before the meeting
- Step 2, anxiety 35
- Say “I agree” in a small meeting
- Step 3, anxiety 50
- Ask one question in the weekly meeting
- Step 4, anxiety 70
- Give a short update
- Step 5, anxiety 90
- Present a full item
- Safety behaviours
- Writing out every word; avoiding eye contact
Example only. The numbers are illustrative, not typical results.
Tips and common snags
Keep the gaps small
If a step feels too big, add one in between.
Repeat a step
Practise the same step several times before moving up.
Go at your own pace
Step by step, never by force.
In ThinkGO
Fear ladder, one question at a time
- One question per screen
- Drafts saved on every change
- Your before and after ratings, side by side
- Reminders, if you want them
Coming to the App Store in January 2027
Sources
- Abramowitz, J. S., Deacon, B. J., & Whiteside, S. P. H. (2019). Exposure Therapy for Anxiety: Principles and Practice (2nd ed.). Guilford Press.
- Social anxiety disorder: recognition, assessment and treatment (CG159). NICE, 2013.