Exposure ladder
A graded list of situations you avoid — from the easiest to the hardest.
What it’s for
Avoidance doesn’t come apart by jumping into the worst. It comes apart step by step, on stairs you set yourself.
How it goes
- List ten situations you avoid.
- Give each a distress rating from 0 to 100.
- Sort them from lowest to highest.
- Start at around 30–40 and repeat each step until the rating drops by half.
- Only then move to the next stair.
Why it works
Because distress falls by itself when the same situation is repeated — provided you don’t flee mid-exercise. With more severe difficulties, do this with a therapist’s support.
See also
Return-to-work plan
A gradual plan for returning after a longer absence through illness or exhaustion.
Expectations table
Each partner writes down their expectations about roles, money and time — then you compare them.
A boundary letter
A written, considered way of setting a boundary when a conversation in person isn't possible or safe.
