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 health and hygiene, and then jump in to creating your own ladder on the next page.

SITUATION

EMOTION (0-100%)

80%

Going to the hospital without wearing a mask.

70%

Using a public restroom.

65%

Shaking a strangers hand.

60%

Touching the rails on a bus without gloves.

55%

Going to the hospital with a mask on.

50%

Leaving my house without sanitiser in my bag.

40%

Touching a door knob in a public place without gloves.

30%

Handling money.

20%

Touching a door knob in a public place with gloves on.

15%

Going to the supermarket at a busy time.