Exposure Ladder Builder

Create a CBT-based anxiety hierarchy. Gradually expose yourself to fears and track progress.

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Important: This tool supports exposure therapy principles from cognitive-behavioral therapy (CBT). It supplements but does not replace professional guidance. Work with a therapist when tackling severe anxiety.
How Exposure Ladders Work
Exposure therapy involves gradually facing anxiety-provoking situations. Start with lower SUDS ratings (0-30) and work up. With repeated exposure, your anxiety naturally decreases. Use coping strategies and track your progress.

Add a Fear or Anxiety

Current level: 50
No anxiety (0) Moderate (50) Extreme (100)
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Start building your exposure ladder by adding your first fear or anxiety.