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
Distress scale
A rating of your state from 0 to 10, with a description of what each level means for you specifically.
Preparing for a psychiatric appointment
Notes you take with you, so nothing essential is forgotten in a short appointment.
Crisis plan
A written list of warning signs, measures and contacts, prepared in advance — for when there is no strength left to think.
