Exposure ladder
Build a ladder of frightening situations from easy to the goal — and on each step write how to support yourself.
What this technique is
Exposure ladder — a CBT technique: build a ladder of frightening situations from easy to the goal, on each step write a way to support yourself. On each step in life — stay until anxiety drops, then go further. The brain learns safety through experience.
Why
Gradually reduce anxiety and avoidance, not by "jumping into fear", but by climbing the steps with support. Each step passed is new evidence that the situation is safe.
When to use
When anxiety makes you avoid situations (elevator, phone call, public speaking). When avoidance amplifies fear. When you want to gradually take back what avoidance has taken.
An exposure ladder is a CBT technique for working with avoidance and anxiety. The idea: build a ladder of frightening situations — from the easiest to the goal — and on each step write how you can support yourself. The point is not to "jump into fear", but to climb the steps, stay on each until anxiety drops, and only then go further. The brain learns that the situation is safe — through experience, not persuasion. The technique doesn't replace therapy, especially for panic attacks, PTSD or strong avoidance — it's a good idea to see a professional. The entry can be saved to the account.