Cognitive Behavioural Therapy (CBT) Bundle (312 pages)

EXPOSURE HIERARCHY

Start by constructing a ladder with the situations you’ve identified that cause you distress or overwhelm. The situation with the most distress goes at the top. Give each item a rating from 0-100% according to how strongly you would feel the emotion if you had to be in that situation.

Check out the example below created by a person with anxiety around eating behaviors, and then jump in to creating your own ladder on the next page.

SITUATION

EMOTION (0-100%)

80%

Not being able to/allowed to stop eating when full.

70%

Having to eat a meal out with people I don’t know.

65%

Having to eat a meal out with people I know.

60%

Not being able to engage in exercise after a big meal.

55%

Having to eat food high in fat or carbohydrates.

50%

Not having my “comfort foods” at home.

40%

Being invited to eat at a friends house.

30%

Eating in front of my family.

20%

Having to eat two meals close together.

15%

Eating candy or sugary foods.