Taking action despite anxiety · worksheet 09
You don’t climb a ladder in one jump. Write down the situations that frighten you, from the easiest (at the bottom) to the hardest (at the top), and go up one rung at a time.
This exercise is best done with the support of a psychologist.
Before you start
- What it is for: To face what frightens you little by little and discover that you can cope and that the fear goes down with repetition.
- About 20 minutes to build the ladder; then several weeks to climb it little by little.
- Best done with your psychologist: they will help you choose the rungs and the pace.
- Anxiety will rise at each rung: that is expected. If you stay long enough, it usually comes down on its own.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Write down the date of each rung you complete. The sign of progress is not zero anxiety, but being able to do the situation: a rung becomes “manageable” even if it is still a bit uncomfortable.
If you find it hard
If a rung is too hard, add one in between. Don’t force yourself: exposure is chosen, not imposed.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Organise a series of feared situations with the person, from the easiest to the hardest, so that they can face them gradually and repeatedly.
Avoidance due to anxiety (social anxiety, panic, phobias, health anxiety). After worksheet 08. Duration: 20-30 min in session; repeated practice between sessions.
References
Craske, M. G., Treanor, M., Conway, C. C., Zbozinek, T. & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10-23.
Clark, D. A. & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
