Anxiety · Exposure
Anxiety Avoidance Hierarchy
A ladder from easiest to hardest
Anxiety shrinks the life you're allowed to live. Build a ladder from easiest to hardest and take one rung this week — the belief only updates when the body goes.
The thing I've been avoiding (be concrete)
What avoidance has cost me
Rung 1 — easiest
Predicted SUDS ___ / Actual SUDS ___
Rung 2
Predicted SUDS ___ / Actual SUDS ___
Rung 3
Predicted SUDS ___ / Actual SUDS ___
Rung 4
Predicted SUDS ___ / Actual SUDS ___
Rung 5 — hardest
Predicted SUDS ___ / Actual SUDS ___
Which rung I'll do this week — when, where, with whom