anxiety self-management · 15 min

Build the ladder

Build the ladder offers one bounded practice step without promising a particular feeling or outcome.

Use when: avoidance, social fear

How the practice works

1. Read the frame Build a list from easier to harder; this is a planning tool, not treatment. You always choose the step. Stop for danger, disorientation, or a condition requiring professional support. Approaching is the aim; anxiety does not have to fall.
2. Notice the intensity What intensity do you predict?
3. Name the situation Write the smallest safe step you choose.
4. Record what you notice Afterward, what observably happened?

Primary source: Origin: Graded exposure principles · Well studied